The London Olympics are in full swing. Chinese swimmers Sun Yang and Ye Shiwen have won gold medals in Bibo Pool, which makes the Chinese people excited. Many netizens leave messages: "Go, swim!"
The large swimming pool is full of swimmers. Swimming and fitness is good, but also pay attention to safety with lifeguard certification.
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A few days ago, a middle-aged man in Hangzhou jumped into the pool imitating Sun Yang's movements while swimming, but his head hit the bottom of the pool. What are the points of swimming that you tend to overlook? How to swim fitness better?
Swim for no more than 45 minutes at a time
Citizens go swimming mostly to keep fit, and some to cool off in the pool. Experts warn that the best time for healthy swimming is 20 to 45 minutes each time. Don't be greedy for cold to prolong the time and affect your health. It has been reported that a woman soaked in water for two or three hours in a row in order to lose weight by swimming, or swim or walk, thinking that this can quickly burn calories and cool off the heat. As a result, she developed uncomfortable symptoms of tachycardia due to too long in the pool.
Because people are easy to dissipate heat in the water, the heat generated by the body is lower than the heat dissipation in the water, and the body temperature regulation function will be destroyed.
- At this time, the subcutaneous arteries will shrink and the small veins will expand, causing the blood to stagnate in the subcutaneous veins, causing bruising of the skin, black lips, "goose bumps" on the body, and even spasms.
- In addition, soaking in water for a long time will cause disease due to chlorine attack. Most of the tap water supply systems used in cities use chlorine for disinfection.
- When people swim, they are in direct contact with chlorine. These substances will evaporate from the water and be directly absorbed by the skin.
- Generally, chlorine inhalation within 20 minutes has no great effect on the human body, but over time, it may cause the human body to suffer from various diseases.
- Therefore, swimming in water for a long time, especially in very cold water, may not be beneficial to the body.
- If you feel unwell, you should immediately go ashore to dry the water on your body, bask in the sun, and put on clothes as soon as possible after warming up to prevent the occurrence of colds, tachycardia and other diseases with lifeguard certification usa.
Swimming to lose weight, you need to control your diet
The resistance of human activities in water is 12 times greater than that on land. When swimming, our body can feel a strong resistance, so that the muscles of the back, chest, abdomen, buttocks and legs are well exercised.
When swimming, people's metabolism is very fast, and more than 260 calories can be consumed in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water. It can be seen that swimming is an ideal weight loss method.
Since swimming has such a good weight loss and body sculpting effect, why do some people swim but not lose weight? There is a saying that swimming causes the fat layer to thicken.
This statement is unscientific. Only professional swimmers who train in water for a long time will adaptively increase the thickness of subcutaneous fat to prevent heat loss. As an ordinary swimmer, you won't gain fat while swimming, and you won't lose weight if you don't eat in moderation after swimming. People have a phenomenon of "excessive recovery" after exercise.
Simply put, in order to adapt to the improvement of the level of exercise in the next stage, the human body must take in more energy than before after each exercise, which is a kind of self-protection of the human body. Therefore, after swimming, people often feel that they eat well and sleep well, and the calories consumed are replenished, or even more than consumed.
Obese people are often hungrier and consume more energy after swimming than before. If you don't pay attention to diet, especially if you stop exercising after a period of time, it is most likely to make your weight exceed the original level.
Swimming style specification to prevent "swimming shoulder"
In order to avoid shoulder injury caused by swimming, beginner swimmers should maintain the norms and standards of various swimming postures, which is the basis for reducing injury.
Avoid getting excited when you get out of the water, swim vigorously, and do it step by step. Whether a "rookie" or a master, warm-up before swimming is one of the important links to reduce "swimming shoulder" injuries.
Before swimming, you need to do some stretching exercises to open the joints and ligaments before entering the water, and gradually increase the exercise intensity and strength. The various shoulder activities of professional athletes before entering the water are good warm-up habits.
For ordinary swimmers, the intensity of exercise should not be too large, and you can take a break after swimming a few back and forth in the pool. Of course, everyone is different and should be determined according to their physical fitness.
Compared with swimming postures, "swimming shoulders" are more likely to appear in freestyle, butterfly, and backstroke, while breaststroke is better, because the range of shoulder movement in breaststroke is smaller than other swimming postures.
In the process of swimming, once you feel discomfort in the shoulder joint, you should avoid doing similar movements and reduce the amount of exercise. If discomfort worsens or pain occurs, stop exercising and seek medical attention promptly.
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