What are the benefits of swimming for your health? Many people like swimming. Most people usually take part in outdoor swimming properly to prevent diseases and improve their disease resistance. It is a national fitness exercise, so what are the benefits of swimming to the body?
What are the benefits of swimming for your health? 1 1, enhancing myocardial function. When people exercise in water, all organs participate in it, which consumes a lot of energy, accelerates blood circulation and provides more nutrition for sports organs. The acceleration of blood speed will increase the load on the heart, make the heart beat faster and contract strongly.
When swimming, the role of water makes it easy for limb blood to flow back to the heart and accelerate the heart rate. Long-term swimming will obviously increase the activity of the heart, contract strongly, increase the thickness and elasticity of the blood vessel wall, and increase the stroke output.
2. Enhance resistance. Soaking water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold.
3. lose weight. When swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more heat. It can help you lose weight very well.
4. Strengthening lung function mainly depends on the lung. The strength of lung function is determined by the strength of respiratory muscle function. Exercise is one of the effective means to improve and increase vital capacity. Swimming makes people develop respiratory muscles, increase chest circumference, increase vital capacity and open more alveoli when inhaling, which is very beneficial to health.
5, skin care. When people swim, the water washes away the skin, sweat glands and fat glands, which plays a good massage role, promotes blood circulation and makes the skin smooth and elastic. In addition, when exercising in water, it greatly reduces the irritation of salt in sweat to the skin.
6, bodybuilding. When swimming, you usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop in an all-round, symmetrical and coordinated way, and the muscle lines are smooth. Exercise in water reduces the impact of the ground on bones, reduces the old damage of bones, and the joints are not easy to deform.
The resistance of water can increase people's exercise intensity, but this intensity can be easily controlled in the aerobic zone, without growing stiff muscle blocks, which can make the lines of the whole body smooth and beautiful.
What are the benefits of swimming for your health? 2. Enhance the function of human respiratory system.
Water pressure improves respiratory muscle strength
The density of water is more than 800 times that of air, so the pressure of people in water is much greater than that in air. When a person stands in chest-high water, the pressure on his chest is as high as 12- 15 kg.
If the depth of water increases, the pressure will increase, and the pressure of water must be overcome when inhaling in water, which forces the inspiratory muscles to use more force to complete the inhalation action when inhaling. Therefore, insisting on swimming can increase the strength of respiratory muscles, expand the scope of chest circumference, increase vital capacity, and thus improve the function of respiratory system.
Correct exercise to improve respiratory function
Generally speaking, breathing once every movement cycle (that is, every stroke in butterfly and breaststroke, every stroke in backstroke and freestyle) can only be breathed at the moment when the head comes out of the water.
In order to ensure the supply of oxygen during exercise, not to increase the resistance and not to cause the body to sink, the inhalation action when the head comes out of the water must be fast and deep. This way of breathing also contributes to the enhancement of respiratory muscle strength and the increase of vital capacity, thus improving the swimmer's respiratory function.
Enhance the function of human digestive system.
Swimming can increase appetite and enhance the function of digestive system. This is because of the special function of some physical characteristics of water. Because the density and thermal conductivity of water are higher than that of air, the heat of people in water is several times that of air at the same temperature. In addition, when swimming, the water temperature is generally lower than the land temperature, so that more body heat is lost through water conduction.
Because the human body consumes a lot of energy when swimming, in order to maintain heat dissipation and heat balance, the human body strengthens the heat production process under the regulation of the central nervous system, and the energy stored in the mobilized muscles and liver will be consumed in large quantities, so it is required to replenish energy quickly.
Therefore, the human digestive system will need food supply, and swimmers will feel hungry. Therefore, regular swimming can increase appetite, enhance the body's metabolic capacity, and improve and enhance the function of the digestive system.
Improve the thermoregulatory function.
People who often swim will not feel uncomfortable with cold water stimulation, because swimming can improve the temperature regulation function of the body, enhance the adaptability to environmental cooling and the tolerance to cold. When swimming, people enter the water with lower temperature from the land with higher temperature, and the low temperature stimulation is distributed in the sensory organs on the body surface-skin receptors.
Cold stimulation is quickly transmitted to the thermogenic center of the central nervous system. Through the regulation of thermogenic center, the reflex tension of muscle and secretion of adrenal gland and thyroid gland are strengthened, so as to strengthen the process of liver glycogen decomposition and tissue oxidation, generate a lot of heat to supplement heat consumption and maintain body temperature.
People who swim regularly enhance the function of the thermoregulation system and the heat production process of the body, which not only adapts well to the stimulation of cold water, but also greatly enhances the tolerance to cold.
Exercise all muscles and joints.
Swimming is a whole body muscle activity. When swimming, the human body not only moves its limbs, but also participates in sports from neck to toe, so that the muscles, bones and joints of the whole body can be exercised and developed in a balanced way. Therefore, people who insist on swimming for a long time have strong bones and well-developed muscles in all parts of their bodies.
Exercise chest curve
When swimming, the swimmer's chest is under the pressure of water, which strengthens the exercise of respiratory muscles and pectoralis major muscles. In addition, the shoulder strap needs to do a lot of activities, so that the swimmer's shoulder strap muscles, especially the pectoralis major muscles, are very developed, and the chest muscles are generous and plump, so that the swimmer's chest curve looks strong and feminine.
Conducive to spine health
When swimming, all postures require stretching as much as possible to lengthen the stroke route and make the swimming action more in line with the mechanical principle. This stretching action is very beneficial to fully stretch the swimmer's spine, which can not only relax the muscles of the waist and back, reduce the burden on the spine, but also help to correct the hunchback caused by the curvature of the spine.
Promote skin health
When swimming, the impact massage of water accelerates the blood circulation of capillaries on the swimmer's whole body surface and promotes the metabolism of cells on the skin surface, thus making the swimmer's skin smooth, ruddy and elastic.
Help to increase
The buoyancy of water makes swimmers exercise in near weightlessness, thus greatly reducing the effect of gravity on human body. In addition, swimming is mostly carried out in supine position (prone position, supine position and lateral position), which greatly reduces the pressure on the spine and lower limb joints during exercise, reduces the unfavorable factors of bone growth and is beneficial to increase;
Furthermore, the wave action of the waist, the powerful kicking of the lower limbs and the swimming action of stretching all the way can stimulate the growth of epiphyseal cartilage through the pulling and stretching of muscles and ligaments.
But it is conducive to height growth; When swimming, the inhalation of fresh air and sunshine can promote the absorption of vitamin D, calcium and phosphorus, promote the growth and development of teenagers' bones and help them grow taller.
Help to lose weight
The thermal conductivity of water is 25 times that of air, and the resistance of water is much greater than that of air when swimming, which makes the energy consumed in swimming far exceed that of most land sports, especially long-term slow swimming, which mainly comes from fat, thus further enhancing the direct effect of swimming to lose weight;
Moreover, the buoyancy of water makes most of the weight of obese people offset by the buoyancy of water, which makes people exercise near weightlessness, reducing the heavy burden of obese people's lower limbs during exercise, which not only helps them to exercise easily in water, but also greatly reduces the sports injuries of lower limbs and waist.
What are the benefits of swimming for your health? 3. Full-body exercise. Swimming uses all the muscles of the whole body, so whether it is gentle breaststroke or "dog planing", you can exercise the whole body. Besides, exercising in water will make your body work harder, so staying in the swimming pool for 30 minutes can do the same activity on land for 45 minutes.
Very suitable for general health. It only takes 30 minutes to swim three times a week and enjoy a balanced and healthy diet and lifestyle, which is one of the best ways to maintain a healthy and positive attitude. Doing it with friends is more interesting!
Decompression and relaxation, whether it's your work, educating children, or ordinary life, will often bring us pressure. Regular swimming can reduce stress levels, relieve anxiety and depression, and improve your sleep pattern. To feel the spiritual benefits of swimming, you just need to swim easily.
Burn calories. Swimming is one of the most effective ways to burn calories. Moderate swimming can burn more than 200 calories in half an hour, more than twice as much as walking.
Reduce the risk of illness. Besides being a good cardiovascular exercise, swimming for 30 minutes a week can also help prevent heart disease, stroke and type 2 diabetes.
Support the body. Water can support 90% of the body weight. Therefore, if you sprain your ankle or get injured or sick for a long time in the football match on Monday night, swimming is an excellent way to stay active.
Improve your energy level. Inactivity and aging are usually the reasons why people lack energy. It only takes 30 minutes to swim three times a week. You can improve your energy level by increasing your metabolic rate.
You can exercise without sweating. If sweating keeps you away from other forms of exercise, don't be afraid! As a swimmer, no matter how hard you try, you won't feel sweaty, because the water around you has been calming you down.