Swimming is a good exercise, and how many meters to swim every day is appropriate-this depends on personal circumstances. The Swimming Association of the International Medical Association believes that healthy swimming will have a better fitness effect, and swimming can also promote health, ensure physical fitness and learn good swimming skills.
How to make swimming healthier and more comfortable? 1. How many meters do you swim at a time?
Swimming is a good exercise, and how many meters to swim every day is appropriate-this depends on personal circumstances. According to the regulations of the Swimming Association of the International Medical Association, the swimming distance required for healthy swimming is:
10 ~ 1 1 swimming 500-600 meters.
12 ~ 13 years old swims 750 ~ 800 meters.
14 ~ 50 years old swimming1000 m.
Swimming 750 ~ 800 meters at the age of 50 ~ 60.
Swim 500 ~ 600 meters at the age of 60 ~ 70
/kloc-swim 300 ~ 400 meters before 0/0 and after 70.
For your own health, don't swim too fast, but do it under the condition of making your body comfortable.
2. Does the baby swim well?
2. 1, the baby often swims, which can improve the function of respiratory system. Due to the pressure of water on the chest corridor, intercostal muscles are exercised, the ventilation of alveoli is increased, and pectoralis major and pectoralis minor muscles are exercised and strengthened by exercise.
2.2. When the baby swims, the pressure of water on the chest can increase the vital capacity.
2.3, the baby's swimming process will also improve the function of the brain, so that the baby's brain's ability to respond to the external environment is accelerated and its intelligence is well developed.
2.4. The buoyancy of water and the flapping of water waves and water pressure on the skin can massage the peripheral blood vessels and make the baby's heart get better exercise;
2.5, swimming can also improve the baby's immunity to cold and disease, accelerate growth and development.
2.6, baby swimming can promote the secretion of hormones, help food absorption, increase gastrointestinal peristalsis, can increase weight and promote the baby's high-quality growth and development.
3. It is best for a baby to swim after three months.
Generally speaking, it is best for a baby to swim after three months. At that time, all the organs of the baby's body were fully developed, and too young babies were easily invaded by germs in crowded places, causing the baby to get sick. In addition, it is best for mothers to take their babies to hospitals or infant swimming pools with perfect medical and health care systems, where there will be professional disinfection facilities and nursing staff. When the baby has an emergency such as suffocation, it can respond in time, which is more secure for the baby's health.
When is the best time to swim in a day?
It is best to exercise at 7 am, 3 pm and 9 pm.
7: 00 a.m.: At this time, the human body has the strongest immunity and can already do exercise.
At 8 o'clock in the morning: After the body has rested, the liver will enter a state of full work.
9: 00 am: People's interest is gradually rising, and their hearts are full of work. At this time, they can do sports.
If you swim alone, choose the above time period. As we all know, if you can swim in such a time, it will have a better fitness effect. At the same time, swimming at this time can also promote health, ensure physical fitness and learn good swimming skills.
How to make swimming more comfortable and healthy 1 Swimming in the swimming pool requires a swimming cap. Generally, regular swimming pools are required to bring swimming caps into the pool, mainly to reduce the dust carried by hair into the pool to protect the water quality, and also to prevent falling hair from blocking the water circulation treatment system. Most swimming caps are brightly colored, which is convenient for shore lifeguards to find. Wearing a swimming cap when swimming is a basic equipment and a basic courtesy, especially for women with long hair, so that their hair will not float around in the water and will not be easily pulled off. In addition, because the head is particularly sensitive to temperature, studies have shown that one-third to one-half of the human body's heat is lost from the head. Wearing a swimming cap (especially a silicone swimming cap) helps to keep the head warm and protects the swimmers who are not used to the environment with large heat transfer coefficient at first. Regarding the choice of swimming cap material, from the comfort point of view, cloth swimming caps are more comfortable, and beginners who are not used to wearing swimming caps and many female friends with more hair like to choose. However, because the fabric material can't isolate the damage of chemicals such as residual chlorine in swimming pool water to hair. Another material is silica gel. Generally, silica gel can better isolate moisture and protect hair. But you may not be used to wearing a silicone swimming cap at first, but you will get used to it after swimming more. There is also a silicone swimming cap with some particles in it, which can play an anti-slip role.
2. Use of goggles. For friends who have a good swimming foundation, ordinary waterproof goggles are good, mainly to protect their eyes, and the fog will not affect the effect for a while. My advice here is mainly for beginners. Many people have some psychological obstacles to water. I have met many such students in my swimming teaching for many years. Many people like swimming and playing with water, but they are also afraid of water. For these swimming students who are afraid of water, I have also explored many teaching methods, one of which is to let students find a sense of security in the water at this stage. Several important factors of safety are visual safety, tactile safety and auditory safety. Simply put, what you can see and touch can make you feel that your behavior is controllable. A pair of waterproof and fog-proof goggles can help students with psychological barriers to water overcome their fear of water as soon as possible.
Another point of waterproof goggles is the comfort of goggles. The waterproof effect of goggles and wearing comfort are some conflicting concepts, especially for novices. In my swimming teaching, I often meet some students who take off their goggles after swimming twice, which often affects my teaching progress and effect. So, I want to say a few words about the choice and maintenance of goggles. The comfort of goggles has a lot to do with the silicone on goggles. Over the years, I have used many different goggles. I have used my goggles for more than two years and hundreds of times now, and they are still very comfortable to wear. Silicone is soft and close to the face, and the shape of goggles matches the face. The silicone close to the face has a large area and low pressure, so the goggles are very comfortable to wear and have good waterproof effect. In addition, the anti-fog effect of goggles, many people wear goggles several times and find that goggles are particularly foggy and can't see clearly, which is related to the quality of goggles and the habits of goggles users. Goggles have anti-fog film, which can prevent fog. What is an anti-fog film? Anti-fog film is actually a hydrophilic substance. What is a hydrophilic substance? A hydrophilic substance means that its contact angle is less than 90 when it comes into contact with water. Generally speaking, when water comes into contact with this substance, it is easy for water to disperse on the surface of this substance, so that fog drops will not be formed. Many people have the habit of wiping the inside of goggles with their hands or other things. In order to obtain better anti-fog effect, you should avoid wiping the anti-fog coating with hands, paper and cloth. In addition, another reason for goggles fogging is that the grease on the face has reached the anti-fog coating. Grease is a hydrophobic substance, and water vapor condenses on its surface to form droplets with contact angle greater than 90, which is fog. In order to make goggles have better anti-fog effect, after fogging is found, it is necessary to rinse with clear water and wipe off the grease on the contact surface silica gel.
In addition, regarding myopia goggles, for swimmers, goggles are waterproof and do not need myopia goggles. But for beginners, it is necessary to wear a pair of myopia goggles, because they are afraid of being punched and kicked in the swimming pool or being punched and kicked, so as to reduce the harm to themselves and others. Someone asked if you can wear contact lenses when swimming? In fact, if goggles are waterproof, it is ok to wear contact lenses. In addition, some people buy myopia goggles. My suggestion is to buy glasses with a degree lower than that of ordinary glasses 100 ~ 200 degrees. The light effect in water is better than that in air. Wearing ordinary glasses may make you dizzy.
3, the choice of swimsuit. Generally speaking, a bathing suit can be very comfortable to wear, but in competitive swimming, it has a certain impact on the speed. Ordinary swimsuits are made of materials with high friction with water for comfort. Many professional swimsuits are made of hydrophobic materials and very tight, which can contract muscles to a certain extent, reduce friction with water and achieve the effect of improving swimming speed. This result has been verified in the use of swimming candidates in the senior high school entrance examination.
4. Run to the forest to swim. I think this is a good habit. Personally, I think that after the tap water is washed, the body is saturated with water before entering the pool, which helps to reduce the adsorption of chemicals used for disinfection in the swimming pool. In addition, it can be seen from the Water Environment Guide for Swimming Pools and Massage Pools (2006 edition) formulated by the World Health Organization (WHO) that cleaning the forest before entering the water can help reduce the entry of surface bacteria such as dust, sweat and Escherichia coli into the swimming pool.
It is normal to get water in your ears when swimming. It doesn't matter whether your ears are in good condition. You can use one ear to enter the water instead of jumping a few times on the same side with one foot, and the water in your ear will come out. Another way is to cover your ears tightly with your hands, suddenly let go and release water repeatedly. If there is water in your ears after swimming, you can dry it with a cotton swab.
6. After swimming, take a bath with tap water, including cleaning your mouth. Especially in summer, in order to ensure that the amount of bacteria in the pool water reaches the standard, more disinfectants will be injected, which are easy to adsorb on all parts of the body. In addition, there are bacteria and other microorganisms in the swimming pool, so it is necessary to take a bath after swimming to maintain hygiene.