Swimming is known as the “king of sports”, which is mainly due to the fact that swimming can avoid the damage to human joints caused by conventional sports, and has many health benefits, suitable for all ages. Many athletes in the recovery period after injury through swimming to help recover, and swimming does not need many professional facilities, a pool of clear water is enough. What are the little-known health benefits of swimming? However, swimming also has a bad side, such as swimming pool health problems easily lead to infectious diseases. Let’s talk about it in detail!
1、 The benefits of swimming
1. Swimming can enhance myocardial function
When people exercise in the water, all organs participate in it, which consumes more energy and accelerates the blood circulation, so as to provide more nutrients for the sports organs. The acceleration of blood speed, will increase the load of the heart, so that its beating frequency is accelerated, strong and powerful contraction. People who swim a lot have excellent heart function. When swimming, the function of water makes it easy for the blood of limbs to flow back to the heart and speed up the heart rate. Long term swimming can significantly increase cardiac motility, strong contraction, increase vascular wall thickness, elasticity and stroke volume. Therefore, swimming can exercise a strong and powerful heart.
2. Swimming can increase resistance
The water temperature of a swimming pool is usually between 26 and 28 degrees. Soaking in water can dissipate heat quickly and consume a lot of energy. In order to replenish the heat emitted by the body as soon as possible for the need of cold and heat balance, the nervous system will react quickly, accelerate the metabolism of the human body, enhance the adaptability of the human body to the outside world, and resist the cold. People who often take part in winter swimming are not easy to catch cold due to the improvement of temperature regulation function. They can also improve the endocrine function of the human body, increase the pituitary function, and improve the resistance and immunity to diseases.
3. Swimming can help you burn fat and lose weight
Swimming when the body is directly immersed in water, water not only resistance, and thermal conductivity is also very good, heat dissipation speed is fast, so consume more heat. Just like a freshly cooked egg, its cooling speed in the air is far less than that in cold water. Experiments show that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to one hour on land at the same speed, and the heat consumed by staying in water at 14 ℃ for one minute is as high as 100 kcal, which is equivalent to the heat emitted in air at the same temperature for one hour. Therefore, swimming is one of the most effective ways to keep fit.
4. Swimming can improve the flexibility of the body
When swimming, people usually use the buoyancy of water to lie prone or supine in the water, relax and stretch the whole body, so that the body can get comprehensive, balanced and coordinated development, and make the muscle lines smooth. In the water movement, the impact of the ground on the bone is reduced, the probability of bone aging is reduced, and the bone joint is not easy to deform. The resistance of water can increase people’s exercise intensity, but this intensity is different from the equipment training on land. It is very soft, and the intensity of training can be easily controlled in the aerobic field. It will not grow very stiff muscles, and can make the whole body smooth and beautiful.
5. Swimming can help relieve stress and depression
Endorphin is a kind of good feeling hormone, which can improve people’s mood. Swimming can effectively stimulate the secretion of endorphin and help people relieve the pressure of daily work and life; In addition, swimming, like yoga, can make people fully relax their bodies. If it is combined with regular deep breathing, the effect will be better. At the same time, swimming can make people calm down, eliminate external interference, and become more focused, which naturally reduces people’s tension and depression. And related studies confirm that swimming can also help restore brain function damaged by stress through a process called hippocampal nerve regeneration. So, if one day you feel out of shape, you might as well put on your swimsuit and jump into the pool to release your emotions!
6. Swimming can improve skin texture
When people are swimming, the washing of water on skin, sweat glands and fat glands plays a good massage role, promotes blood circulation, and makes skin smooth and elastic. In addition, when exercising in water, it greatly reduces the irritation of salt in sweat to skin.
7. Swimming creates muscle lines
People can strengthen their muscles by swimming. Running can improve the strength of people’s legs, and swimming requires the coordination of muscles in all parts of the body, so it can make the muscles of the whole body get exercise. The basic movements of swimming make every muscle of the whole body high, which not only enhances the strength, but also avoids the adverse effects of uneven muscles caused by the movement of instruments.
8. Swimming can improve bone mass
Once upon a time, many people scoffed at the idea that “swimming can improve bone mass”. After all, it seems that only weight training can achieve this goal. However, a study published in the Journal of Applied Physiology supports this view. Because there are some ethical disputes about direct bone examination of human body, the researchers used mice as research objects and divided them into three groups: running group, swimming group and control group (no exercise). Research shows that running is the best way to improve bone mineral density, while compared with the control group, the swimming group does better in terms of bone mineral density and thigh bone weight. Thus, if you want to have healthier bones, swim!
9. Swimming reduces the risk of inflammation
Swimming is well known to help enhance myocardial function and improve cardiovascular health. And relevant research further confirmed that aerobic exercise such as swimming can help reduce the risk of inflammation, thus preventing the disease such as heart atherosclerosis. In addition, reducing the risk of inflammation across the system can also alleviate the deterioration process of many other diseases, with many benefits.
10. Swimming can relieve exercise asthma
There is no more sad thing than breathing difficulties in exercise! People can breathe moist air and improve respiratory function when swimming compared with exercise in dry air gym or outdoors with pollen. Swimming not only alleviates asthma symptoms, but also fundamentally improves lung health, the study confirmed. The most typical example is park taihuan, a famous swimmer in Korea, who developed asthma when he was a child. His parents asked him to practice swimming to help alleviate symptoms. As a result, not only asthma disappeared, but also became the Olympic champion. It was a two stroke!
11. Swimming can make people smart
Sports can improve people’s mental state, but can swimming really make people smarter? In this regard, researchers from Australia studied a group of children who participated in swimming training courses, and took another group of children who did not learn swimming as the control group. The results showed that the children who often swim are faster and better than the control group in mastering language, learning cycling, building self-confidence and physical development. In addition, due to the need to repeatedly calculate the distance of swimming, so people who often swim in arithmetic is also better!
12. Swimming can prolong life
Everyone knows that exercise can improve health and prolong life, but research further confirms that swimming is the best in both aspects. Researchers at the University of Southern California followed 40 547 men aged 20-90 for 32 years and found that men with swimming habits had a nearly half lower mortality rate than men who ran, walked or did not exercise much. It can be seen that if you want to live a long life, swimming is definitely a good recipe!
2、 The disadvantages of swimming
1. Susceptible to diseases
Due to the large number of people in the swimming pool, there will be a large number of infectious bacteria in the water. People with poor immunity will be easily infected if they stay in the water for a long time.
2. Cause cramps
Time for swimming will make muscle fatigue and cramp phenomenon, serious words may appear drowning phenomenon, this is also a big disadvantage of swimming.
To sum up, as long as we swim reasonably, it will bring us more benefits than disadvantages. Don’t hesitate. Grab the tail of summer and jump into the swimming pool to enjoy the cool water.