Benefits and precautions of winter swimming

　　Benefits of winter swimming:

　　1. Helps blood circulation throughout the body. When swimming, the water can have a massage effect on the body. skin When you catch cold, it causes vasoconstriction reaction to prevent and reduce the symptoms of stroke. elderly arteriosclerosis, hypertension, diabetes, cardiovascular and cerebrovascular diseases disease occurrence.

　　2. It can improve cold resistance and immunity. Swimming promotes metabolism, thereby improving the body's resistance to cold, thus preventing respiratory diseases.

　　3. It can enhance the function of respiratory organs and reduce or prevent respiratory diseases that are prone to occur in winter. The density of water is 800 times greater than that of air. People have to endure a lot of pressure when swimming. Therefore, the respiratory muscles have to work hard to overcome the pressure of the water, deepening breathing and increasing lung capacity, thus enhancing the ability to adapt to environmental stimuli and reducing the occurrence of diseases.

　　4. Regular participation in winter swimming has obvious effects on physical fitness and anti-aging.

　　5. It is a good weight loss exercise. Among all types of weight loss exercises, swimming is worth recommending to everyone. exercise project. People who swim regularly tend to have strong bodies, well-developed chest muscles, and streamlined bodies. ； For those who can't swim, soaking in the water and having water fights can be helpful in losing weight.

　　The reasons why swimming is good for weight loss are:

　　1. Swimming consumes a lot of energy. This is because the resistance of water during swimming is much greater than the resistance of air during land exercise, which is 800 times that of air. Walking in the water is laborious. If you swim again, you will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times greater than that of air, and the water temperature is generally lower than the air temperature, which is also beneficial to heat dissipation and heat consumption. Therefore, the energy consumed during swimming is much greater than that in land-based sports such as running, so the weight loss effect is more obvious. Winter swimming is a higher level of swimming, and the weight loss effect of winter swimming is particularly obvious.

　　2. Swimming can avoid sports injuries of lower limbs and waist. When doing long-distance running to lose weight, obese people have a heavy weight, which puts a heavy burden on the body (especially the lower limbs, waist and heart), which reduces exercise ability and makes them prone to fatigue, greatly reducing interest in weight loss exercise, and can damage the joints, bones and heart of the lower limbs. When swimming is carried out in water, a considerable part of the obese person's weight is borne by the buoyancy of the water, which makes the lower limbs and waist much more relaxed, and the risk of joint and bone damage is greatly reduced.

　　3. You can enjoy natural massage services. When swimming, the buoyancy, resistance and pressure of the water are an excellent massage for the human body and can also beautify the skin. In view of the above reasons, obese people can indeed use swimming as their main weight loss exercise. But before swimming, you must make preparations and pay attention to safety to prevent accidents.

　　Winter swimming is being accepted by more and more people and has become a fashionable form of exercise. However, although winter swimming can keep fit and prevent diseases, it must also be scientific. Not everyone is suitable for winter swimming, especially patients with severe heart disease, high blood pressure, and skin diseases.

　　Winter swimming is good but not for everyone:

　　Winter swimming is called "the game of the brave", and more and more winter swimming enthusiasts jump into the cold and biting water to show their "heroic qualities". However, Zhang Baocang, director of the Winter Swimming Committee Office of the Chinese Swimming Association, said in an interview that although winter swimming has many benefits, it is not suitable for everyone.

　　Three groups of people are not suitable for winter swimming:

　　1. Teenagers under 16 years old and senior citizens over 70 years old are not suitable for winter swimming due to their special physical conditions.；

　　2. Mentally unsound patients are not suitable for winter swimming due to lack of self-control.；

　　3. In addition, after examination by a doctor, you are diagnosed with serious organic diseases such as heart disease, coronary heart disease , tuberculosis, hepatitis, Stomach disease People with respiratory diseases are not suitable for winter swimming.

　　Things to note when swimming in winter:

　　1. Complete equipment.

　　In addition to swimsuits, goggles, swimming caps and other equipment, you must bring slippers when swimming in winter to avoid cold soles of your feet; bring a bath towel or terrycloth to keep warm during rest or after bathing. In addition, the room temperature and humidity in the swimming pool are high, so it is recommended to wear relatively simple, easy-to-put-on and take-off clothes with good warmth for changing clothes.

　　2. Sufficient preparation activities.

　　Compared to summer, preparatory activities before swimming are key. Due to the low temperature in winter, joints are relatively fragile. Before entering the water, you must move all joints. It is recommended to do more stretching exercises such as upward vertical jumps, shoulder pulls, and arm swings, focusing on warming up the legs, arms, and waist to prevent cramps during swimming. Generally speaking, the preparation time for activities is about 5-10 minutes, and it is better to feel the body slightly red and warm.

　　3. Keep warm after resting, getting wet, and showering.

　　Many swimmers do not pay attention to keeping warm when taking a break or going to the bathroom, causing their body temperature to drop rapidly and leading to colds. cold . The human head is the easiest to dissipate heat. If there is water or the hair is wet after a shower, it is easy to cause rapid heat loss. Therefore, you should put on a bath towel after taking a rest or getting wet. After bathing, you should dry your hair in time and put on clothes. If possible, it is best to blow dry your hair with a hair dryer.

　　Kind tips:

　　Winter swimming is a relatively special fitness sport. Beginners should be cautious when deciding whether to swim in winter. It is best to listen to a doctor's opinion first. And for beginners, ordinary people must take winter swimming step by step, insist on it for a long time, eat a reasonable diet, and the time in the water each time should not be too long. The swimming time should be adjusted according to the water temperature, air temperature, weather, personal weight, mood, etc. (general swimmers’ time in the water = water temperature × 1.0 + 1), they should control the degree themselves. Three feet of ice does not last in a day. Those who have never swum in winter must start from summer and persist in autumn, so as to adapt to the gradual changes in water temperature. Otherwise, not only will it be useless, but it will also cause damage to the body.