Spring is warm and blossoming, less bound by thick winter coats, and more and more people are moving. In many projects, swimming can be said to be suitable for all ages, not only can exercise the muscles of the whole body, because the water has buoyancy, but also greatly reduce the pressure on the joints due to exercise.
Recently, a British study found that each swim is like a "massage" of blood vessels, which helps to reduce the risk of cardiovascular disease.
"Life Times" (search for "LT0385" in WeChat to pay attention to) interviewed experts, listed the 7 major benefits of swimming, and drew out the "forbidden" crowd.
Experts interviewed
Li Jun, chief physician of the Department of Rehabilitation Medicine, Rocket Force General Hospital
Zhao Chengbin, chairman of the Heilongjiang Provincial Cervical and Lumbar Spondylosis Society of the Chinese Rehabilitation Medicine Association
Swimming coach of Capital Institute of Physical Education Wang Zheng
Swimming is like "massaging" blood vessels.
The British Journal of Sports Medicine has published a study that found that in terms of cardiovascular protection, swing sports ranked first, followed by swimming.
Recently, a new study published by Sheffield Hallam University in the Journal of the American Heart Association also pointed out that swimming and other water sports are like giving massage to blood vessels, which helps reduce the risk of cardiovascular disease.
A total of 80 participants over the age of 55 who had normal blood pressure and no prior clinical conditions had similar exercise patterns and did not regularly exercise at high intensity. The researchers divided the subjects into four groups: the water-only exercise group, the gym-only exercise group, the water-and-gym exercise group, and the non-exercise group.
People in the exercise group were asked to exercise an average of 4 times a week for at least 6 months. Subsequently, the researchers measured the efficiency of their small veins and the intravenous lining of the aortic in turn.
The results found that these 3 modalities of movement had similar benefits for the large arteries and small veins of the subjects, but the subjects in the water sports group, the small veins and the large artery endothelium functioned better.
Swimming often, 7 aspects are healthier
Swimming is not limited by gender and age, and its health benefits are mainly manifested in the following 7 points:
1
Increases lung capacity
When swimming, the breathing rate should be rhythmically coordinated with the movements, forcing each breath to be inhaled deeper, which enhances the elasticity of the lung tissue and the ability of the chest to move.
2
Exercise your limbs properly
When swimming, the person lies flat on the surface of the water, the strength of the limbs pushes the human body forward, and the waist and abdomen strength maintain a reasonable swimming posture. Therefore, swimming can fully exercise the muscles of all parts of the body, so that the body shape is symmetrical and the muscles are strong.
3
Improve balance
Australian researchers surveyed 1700 elderly people who fell over a 4-year period and found that the probability of falling was 33% lower than that of other elderly people who participated in other forms of exercise. In the "posture swing" test, the swimming elderly achieved better results and their body balance was stronger.
4
Beneficial for weight loss
Generally speaking, swimming consumes twice as many calories as land sports, for example, swimming for 1 hour can consume 400 to 700 calories, and can make many parts of the body get exercise, such as arms, legs, buttocks, etc., with good weight loss effect.
5
Strengthens resistance
Due to the stimulation of cold water when swimming, people's adaptability to temperature changes is enhanced, and the body's ability to regulate immunity will also be improved.
6
Relieves constipation
Long-term adherence to swimming exercise can promote intestinal peristalsis, relieve bloating, and also assist in the treatment of constipation.
7
Brain health
An Australian study found that swimming increases blood flow to the brain, which benefits brain health.
5 categories of people are not suitable for swimming
Not everyone is suitable for swimming, blindly, but it is detrimental to health and even life-threatening.
Patients with severe heart disease and hypertension
Swimming has higher requirements for heart load, large oxygen consumption, heart disease patients due to poor myocardial contraction, heart blood supply difficulties, easy to faint during swimming, if the rescue is not timely, it is likely to produce accidents.
Hypertensive patients with insufficient vascular elasticity, by the pool water below the body temperature of a stimulus, blood vessel contraction, blood pressure rise, will be dizzy, dizzy, wheezing, causing angina or even myocardial infarction, or causing cerebrovascular diseases.
Patients with infectious diseases
Suffering from hepatitis, infectious skin diseases, conjunctivitis, trachoma, tinea pedis, emphysema, intestinal infections and other diseases, it is not suitable for swimming before cure, otherwise it will aggravate the condition, and may also pollute the pool water and infect others. People with broken skin are best not to swim to prevent infection.
People with ear diseases
The organs that regulate balance in the ear are damaged in deaf people, thereby weakening the balance of the body, and it is easy to drown when swimming. If a person with a perforation of the tympanic membrane swims, water will pass through the perforation of the tympanic membrane into the middle ear cavity, causing acute otitis media.
Gynecologic patients
When suffering from gynecological diseases, often the physiological state is very poor, the immunity is low, this time swimming, the bacteria in the pool may enter the vagina, aggravate the pre-existing disease, and even lead to other diseases.
Reminder: Women during menstruation, pregnancy, and 2 months after childbirth should not swim.
People on an empty stomach, full stomach and after drinking
Swimming on an empty stomach affects appetite and digestive function, and it will also be too low due to excessive consumption and low blood sugar, resulting in unexpected situations such as dizziness and fatigue, and even drowning in severe cases.
Swimming on a full stomach also affects digestive function, which may cause stomach cramps, vomiting, abdominal pain, etc.
After drinking, the central nervous system of the human body is paralyzed, the heart contractility is reduced, and swimming at this time will produce symptoms such as nausea, dizziness, and vomiting.
In addition, after drinking, blood vessels dilate, body temperature is rapidly lost, energy consumption is accelerated, and it is easy to drown.
Swimming is a very good sport, but if you go to the swimming pool and pool is not qualified, I am afraid that it will bring more health damage.
7 steps to choose a qualified swimming venue
Certificate: Whether there is a "public place health permit" issued by the health administrative department, of which the permitted item is "swimming place".
Environment: whether the locker, bathroom, etc. are clean and odorless.
Pre-swim measures: Regular swimming pools, after changing clothes, must pass through mandatory showers and foot disinfection pools before entering the pool. The depth of the water in the foot disinfection tank is not less than 20 cm, and the pool water is changed every 4 hours, and the smell of chlorine can be smelled.
Number of people: Regular swimming pools should ensure "more than 3 square meters of water per person", and a 600 square meters of water surface should not exceed 200 people.
Water quality: In a pool with better water quality, if it is paved with white tiles, it will show a bright light blue; if it is paved with light blue tiles, it is a dark blue effect. The pool water must meet the conditions of clear bottom, no particles floating on the water surface, no precipitation at the bottom of the pool, and the foam of the pool water can be dissipated within 15 seconds.
Taste: Close to the surface of the water should be able to smell a faint chlorine odor, not a pungent odor, otherwise it means that the residual chlorine is too high.
Water is soft and hard: the feeling of contact is very silky, indicating that the water quality is excellent; contact with the skin has a feeling of irritation, and even produces an itching and painful feeling, indicating that the water quality is poor.
Finally, it is necessary to remind that before swimming, warm up, prevent cramps, swimming time is controlled within 2 hours; after swimming should not be bathed immediately, it is recommended to rest for 10 minutes first; do not drink a lot of water to prevent aggravating the burden on the gastrointestinal tract. ▲
Editor of this issue: Deng Yu
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