Winter swimming fitness is already a well-known project for many people. However, among the majority of the winter swimming team, it is common for middle-aged and old friends and professionals. What are the benefits of winter swimming? Today, Xiaobian will introduce it to everyone.
Soaking in cold water in the winter is fast and the body is expensive. In order to replenish the body's heat as soon as possible for the need of cold and heat balance, the nervous system will respond quickly, accelerate the body's metabolism, enhance the body's ability to adapt to the outside world, and resist the cold. People who often participate in winter swimming, because of the improvement of body temperature regulation function, are not prone to colds and colds, but also improve the body's secretory function, which is an increase in the function of the pituitary gland, thereby improving the resistance and immunity to the disease.
When people exercise in the water, all organs participate in it, consume more energy, and the blood circulation is also accelerated to supply more nutrients to the moving organs. The speed of the blood will increase the load on the heart, making it more frequent, and the contraction is strong and powerful. People who swim often have excellent heart function. The average person's heart rate is 70-80 beats / min, and the stroke volume is 60-80 ml. The heart rate of people who swim frequently can reach 50-55 beats/min. Many excellent swimmers have a heart rate of 38-46 beats/min, and the stroke output is as high as 90-120 ml. The action of water during swimming makes it easy for the limb blood to return to the heart and speed up the heart rate. Long-term swimming will have a significant increase in cardiac motility, strong contraction, increased elasticity of the vessel wall thickness, and increased blood volume per stroke. So winter swimming can exercise a strong and powerful heart.
Respiration mainly depends on the lungs. The strength of lung function is determined by the strength of respiratory muscle function. Exercise is one of the effective means to improve and improve lung capacity. It is determined that when swimming, the chest of a person is subject to a pressure of 12-15 kg, and cold water stimulates muscle contraction, which makes breathing difficult, forcing people to breathe hard and increasing the depth of breathing, so that the amount of oxygen inhaled can meet the needs of the body. The average person's lung capacity is about 3200 ml, the difference in breathing (the difference between the maximum inspiration and the maximum exhalation when the chest circumference is enlarged and reduced) is only 4-8 cm, and the maximum oxygen uptake during strenuous exercise is 2.5-3 liters/min. The swimmer's lung capacity can be as high as 4000-7000 ml, the breathing difference can reach 12-15 cm, and the maximum oxygen uptake during strenuous exercise is 4.5-7.5 liters/min, which is 20 more than when it is quiet. Times. Swimming promotes the development of respiratory muscles, increased chest circumference, increased lung capacity, and more open alveolar inspiratory, smooth ventilation, and extremely beneficial to health.
In addition, when swimming, people usually use the buoyancy of water to prone or supine in the water, the whole body is relaxed and stretched, so that the body can develop in a comprehensive, well-proportioned and coordinated manner, so that the muscle lines are smooth. The movement in the water reduces the impact of the ground on the bones, reduces the risk of bone damage, and makes the bone joints less deformable. The resistance of water can increase the intensity of exercise, but this strength is different from that of equipment on land. It is very soft, and the intensity of training is easily controlled within the aerobic zone. It does not grow very blunt. The muscle mass can make the lines of the whole body smooth and beautiful.
We have talked about so many benefits, but don't forget that some people are not suitable for winter swimming: serious diseases such as heart disease, high blood pressure, tuberculosis, and people who cannot withstand large amounts of exercise; trachoma, otitis media, skin diseases, etc. Sexually ill patients may cause trouble to others; it is not advisable to swim immediately after meals or after drinking, because the pressure of the stomach and cold stimulation may cause abdominal pain, which may cause chronic gastroenteritis. It is only necessary to swim for 40 minutes after a meal; menstrual period is not suitable. If there is a protective device and people with swimming habits can swim, the time should not be too long.