Spring blossoms, without the shackles of thick winter clothes, more and more people are moving. In many sports, swimming can be said to be suitable for all ages, which can not only exercise the whole body muscles, because water has buoyancy, but also greatly reduce the pressure on joints due to exercise.
Recently, a British study found that every swimming is like a "massage" for blood vessels, which helps to reduce the risk of cardiovascular disease.
Life Times interviewed experts, listed seven benefits of swimming, and designated "no swimming" people.
Li Jun, Chief Physician, Department of Rehabilitation Medicine, Rocket Army General Hospital
Zhao Chengbin, Chairman of Heilongjiang Society of Cervical and Lumbar Vertebral Diseases, China Rehabilitation Medical Association
Wang Zheng, swimming coach of Capital Institute of Physical Education
Swimming is like massaging blood vessels.
A study published in the British Journal of Sports Medicine 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 American Heart Association also pointed out that swimming and other water sports are just like massaging blood vessels, which helps to reduce the risk of cardiovascular disease.
A total of 80 subjects over 55 years old with normal blood pressure and no previous clinical symptoms were included in the study. Their usual exercise patterns were similar, and they did not often do high-intensity exercise. The researchers divided the subjects into four groups: the water-only exercise group, the gym-only exercise group, the water-and gym-combined exercise group, and the non-exercise group.
People in the exercise group are required to exercise four times a week on average for at least six months. Subsequently, the researchers measured the intimal efficiency of their venules and arterioles in turn.
The results show that these three exercise modes have similar benefits to the aorta and venules of the subjects, but the endothelial function of venules and venules of the subjects in the water exercise group is better.
Swimming often makes you healthier in seven aspects.
Swimming is not limited by sex and age, and its health benefits are mainly manifested in the following seven points:
oneincrease lung capacity
When swimming, the breathing frequency should be coordinated with the movement rhythmically, forcing each breath to suck deeper, which enhances the elasticity of lung tissue and the ability of thoracic activity.
2Exercise limbs reasonably
When swimming, people lie flat on the water, the strength of limbs pushes the human body forward, and the strength of waist and abdomen maintains a reasonable swimming posture. Therefore, swimming can fully exercise the muscles of all parts of the body, so that the body is symmetrical and the muscles are strong.
threeImprove balance ability
Australian researchers investigated the falls of 1,700 elderly people in four years, and found that compared with the elderly who participated in other forms of exercise, the probability of falls of the elderly who participated in swimming was 33% lower than that of other elderly people. In the "posture swing" test, the elderly swimmers scored better and their physical balance was stronger.
fourConducive to weight loss
Generally speaking, swimming consumes twice as much calories as land sports. For example, swimming for one hour can consume 400~700 calories, and can exercise many parts of the body, such as arms, legs, hips, etc., which has a good weight loss effect.
When swimming, due to the stimulation of cold water, people’s adaptability to temperature changes will be enhanced, and their immune regulation ability will also be improved.
Long-term swimming exercise can promote intestinal peristalsis, relieve abdominal distension and help treat constipation.
An Australian study found that swimming can increase brain blood flow and benefit brain health.
Category 5 people are not suitable for swimming.
Not everyone is suitable for swimming, but it is harmful to health and even life-threatening.
Patients with severe heart disease and hypertension
Swimming requires a high load on the heart and consumes a large amount of oxygen. Patients with heart disease are prone to faint during swimming because of poor myocardial contraction and difficulty in blood supply to the heart. If rescue is not timely, accidents are likely to occur.
Patients with hypertension have insufficient blood vessel elasticity. When they are excited by swimming pool water below body temperature, their blood vessels contract and their blood pressure rises, they will feel dizzy, dizzy and asthma, which will cause heart cramps and even myocardial infarction, or cause cerebrovascular diseases.
Patients with infectious diseases
Suffering from hepatitis, infectious dermatosis, conjunctivitis, trachoma, tinea pedis, emphysema, intestinal infection and other diseases, it is not suitable for swimming before being cured, otherwise it will aggravate the condition and may pollute the swimming pool water and infect others. People with broken skin had better not swim to avoid infection.
People with ear diseases
The organs regulating balance in the middle ear of deaf people are damaged, which weakens the balance of the body and is easy to drown when swimming. If a person with a perforated tympanic membrane swims, water will enter the middle ear cavity through the perforated part of the tympanic membrane, causing acute otitis media.
When suffering from gynecological diseases, the physiological state is often poor and the immunity is low. At this time, swimming, bacteria in the pool may enter the vagina, aggravating the original disease and even leading to other diseases.
Reminder:Women who are in menstrual period, pregnancy and within 2 months after delivery should not swim.
People on an empty stomach, full stomach and after drinking
Swimming on an empty stomach will affect appetite and digestive function, and blood sugar will be too low due to excessive consumption, resulting in dizziness and fatigue, and even drowning in severe cases.
Swimming with a full stomach also affects the digestive function, which may cause stomach cramps, vomiting and abdominal pain.
After drinking, the central nervous system of the human body is paralyzed and the systolic function of the heart is reduced. At this time, swimming 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 exercise, but if the swimming pool and swimming pool you go to are unqualified, I am afraid it will bring more health damage.
Step 7 Choose a qualified swimming venue.
Certificate:Whether there is a "public health permit" issued by the health administrative department, in which the permitted item is "swimming place".
Environment:Whether the locker, bathroom and other places are clean and have no peculiar smell.
Pre-swimming measures:In a regular swimming pool, after changing clothes, you must go through the compulsory shower and foot-soaking disinfection pool before entering the swimming pool. The depth of the water in the foot-soaking disinfection pool is not less than 20 cm, and the water is changed every 4 hours to smell chlorine.
Number of people:A regular swimming pool should guarantee "a water surface of more than 3 square meters per person", and a water surface of 600 square meters should not exceed 200 people.
Water quality:In a swimming pool with good water quality, if it is covered with white tiles, it will show bright light blue; If it is covered with light blue tiles, it is dark blue. The pool water must be crystal clear, with no particles floating on the water surface and no sediment at the bottom, and the foam in the pool water can dissipate within 15 seconds.
Taste:Close to the water surface, you should be able to smell the faint chlorine, not the pungent smell, otherwise it means that the residual chlorine is too high.
Water hardness:The feeling of contact is very smooth, indicating that the water quality is excellent; Contact with the skin is irritating, even itchy and painful, indicating that the water quality is poor.
Finally, I need to remind you that you should warm up before swimming to prevent cramps, and the swimming time should be controlled within 2 hours; It is not advisable to take a bath immediately after swimming. It is recommended to rest for 10 minutes first. Don’t drink plenty of water to avoid aggravating the gastrointestinal burden. ▲
Editor of this issue: Deng Yu
Copyright statement: This article was originally written by Life Times, and it is not allowed to be reproduced without authorization.