Benefits of swimming:

1. Improve the cardiovascular system: Swimming plays an important role in improving the cardiovascular system. Cold water can promote blood circulation through heat regulation and metabolism; In addition, the pressure and resistance of water during swimming also play a special role in the heart and blood circulation.

When swimming on the water, the water pressure on the body has reached 0.02-0.05 kg per square centimeter. When diving, with the increase of depth and the change of physical condition, the pressure will increase and the swimming speed will be accelerated.

Fasting will also increase the pressure load, the muscle tissue of atrium and ventricle can be strengthened, the volume of heart cavity can be gradually increased, and the beating times of heart can be reduced, so that the activity of heart can be preserved, but the whole blood circulation system is

Can be improved, diastolic blood pressure increases at rest, systolic blood pressure decreases, and blood pressure value becomes more favorable; The elasticity of blood vessels has also improved. According to the statistics of relevant experts, the average person is in a quiet state every minute.

Dirty beats are about 66-72 times, and the stroke output is about 60-80 ml. Those who take part in swimming exercises for a long time only need to contract about 50 times under the same circumstances, but the stroke output reaches 90- 120 ml.

2. Improve vital capacity: Breathing mainly depends on the lungs, and the strength of lung function is determined by the strength of respiratory muscle function. Exercise can improve and increase vital capacity.

One of the effective means. According to the measurement, when swimming, people's chest will be under the pressure of 12- 15 kg, and the muscles of cold water will be tight, making it difficult to breathe, forcing people to breathe hard and increase the depth of breathing, thus inhaling oxygen.

Quantity can meet the needs of the body. The average person's vital capacity is about 3200ml, and the breathing difference (the difference between the expansion and contraction of the chest circumference during the maximum inhalation and exhalation) is only 4-8 cm. The maximum oxygen uptake during strenuous exercise is

2.5-3 liters/minute, which is 10 times higher than that in quiet time; The swimmer's vital capacity can be as high as 4000-7000ml, the breathing difference can reach 12- 15cm, and the maximum oxygen uptake during strenuous exercise is 4.5-7.5 liters/min, which is 20 times higher than that at rest. Swimming makes people develop respiratory muscles, increase chest circumference, increase vital capacity and open more alveoli when inhaling, which is very beneficial to health. [8]

3. Strengthen skin blood circulation: In the process of swimming, due to the * * * nature of water temperature, the human body wants to ensure sufficient temperature. Skin blood vessels play an important role in regulation. Cold water can make skin blood vessels contract and prevent heat from spreading outward. At the same time, the body will intensify the generation of heat, dilate the blood vessels of the skin and improve the blood supply of the blood vessels of the skin, so that long-term exercise can strengthen the blood circulation of the skin. In addition, water is a very soft liquid. Because of the action of water waves, it constantly rubs the human epidermis and makes the skin relax and rest better, so people who often take part in swimming exercises have smooth, fair and soft skin. When people swim, water washes away the skin, sweat glands and fat glands, which plays a good role in promoting blood circulation and making the skin smooth and elastic. In addition, when exercising in water, the influence of salt in sweat on the skin is greatly reduced.

4. Enhance resistance: The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, nerves

The system will react quickly, accelerate human metabolism, enhance human adaptability to the outside world and resist the cold. People who often take part in winter swimming are less likely to catch a cold because of the improvement of body temperature regulation function, which can improve people.

Secretion in the body increases the function of pituitary gland, thus improving the resistance and immunity to diseases.

5. lose weight: when swimming, the body is directly immersed in water, which not only has great resistance, but also has very good thermal conductivity and fast heat dissipation, so it consumes more calories. Like a freshly boiled egg, the cooling rate in the air.

The temperature is far less than that in cold water. Experiments show that the heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to the heat consumed by running on land at the same speed 1 hour and running in water at 14 degree/minute.

Up to 100 kcal, which is equivalent to the heat released in air at the same temperature 1 hour. In addition, swimming diet can avoid sports injuries of lower limbs and waist. When exercising on land to lose weight, obese people

Heavy weight makes the body (especially the lower limbs and waist) bear a great gravity load, which reduces the exercise ability, is easy to fatigue, greatly reduces the interest in losing weight, and also damages the joints and bones of the lower limbs. Swimming takes place in the water.

By the middle school stage, a considerable part of obese people's weight is borne by the buoyancy of water, which makes the lower limbs and waist much easier and greatly reduces the risk of joint and bone damage.

It can be seen that water sports make many people who want to lose weight get twice the result with half the effort. Therefore, swimming is one of the most effective aerobic exercises to keep healthy.

6. Fitness: When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines are smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. The training intensity is easily controlled within the aerobic range, so that stiff muscle blocks will not grow and the whole body lines will be smooth and beautiful.

7. Enhance the adaptability to temperature: there is not much clothing protection when swimming, which has a certain effect on the body to resist the cold, especially in winter swimming.

Jumping rope or running is definitely a good way to lose weight, but running should also be divided. It is suggested that jogging+explosive running alternately for weight loss is better.

Which is better, losing weight, skipping rope, walking or running? Run, but jog at a constant speed for more than 30 minutes. My friend ran like this for 25 days and lost weight 10 kg.

Swimming, jogging, skipping rope and yoga are the best ways to lose weight. Swimming and aerobic exercise are the best ways to lose weight. As for yoga, it is self-cultivation. Fat people are hard to do, and they don't consume much calories. Personally, there is always a feeling that a group of people who can't do yoga there look like old people playing Tai Chi.

Running, swimming, skipping rope and aerobic exercise are so spicy. Which is the least aerobic exercise should last for at least 20 minutes, and it should be continuous and uninterrupted. There is enough oxygen to enter physical fitness, so the heart rate should not be too fast. Generally, it is easier to persist at about 65% of the maximum heart rate. Jogging is the easiest way to persist for a long time. Swimming and skipping rope need a certain foundation to fully meet the above standards. Therefore, aerobic jogging is generally recommended, and the longest time should not exceed one hour. Don't forget to stretch after running.

Which way to lose weight is better, skipping rope or swimming? Swimming and skipping rope are aerobic exercises. If you keep practicing for a long time, you will lose weight.

But it's summer and it's very hot. I suggest you swim. If you jump rope, you'd better stay indoors or in the morning or evening.

It is not enough just to exercise without controlling diet. You can't lose your appetite because of the large amount of exercise, and the effect of exercise is not obvious.

Which sport is more suitable for girls to lose weight, running or skipping? I think running is better. Running is not only a large amount of exercise, but also an exercise for all parts of the body. It can also increase vital capacity and enhance physical fitness. It may not prolong life, haha! I jog every morning. Not only do I keep fit, but I seldom catch a cold. So I strongly recommend jogging. If you want to lose weight, you can keep jogging. It takes more than 20 minutes to lose weight by jogging.

Jogging or skipping rope is better for losing weight. No matter what kind of exercise, as long as it lasts for more than 40 minutes at a time, 3-4 times a week, it will be effective. But jogging seems better.

Skipping rope or swimming, which can lose weight? Skipping rope and swimming can reduce weight. In contrast, swimming can lose weight more.

Swimming to lose weight:

People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the human body can dissipate heat in water more than 20 times faster than in air, which can effectively consume heat), so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat.

Weight loss effect:

1. Swimming consumes a lot of energy.

This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption. So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious.

2. It can avoid sports injuries of lower limbs and waist.

When exercising on land, obese people's bodies (especially lower limbs and waist) will bear great gravity load, which will reduce their exercise ability and make them easy to get tired, greatly reducing their interest in losing weight and damaging the joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.

3. Enjoy natural services.

When swimming, the buoyancy, resistance and pressure of water are excellent for the human body, and can also play a cosmetic role for the skin.

4. Suitable for both fat and thin

For thin people, swimming actually makes people fat. This is because swimming exercises muscles and obese people consume excess fat. The fitness effect of swimming is unique.

Step 5: Effect

Since swimming has such a good effect on losing weight and shaping, why don't some people lose weight by swimming? First of all, we must understand the relationship between exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely, sugar metabolism, fat metabolism and protein metabolism. Losing weight is achieved through the principles of reducing fat and swimming.

1, sideways oblique jump can train your endurance and strengthen your abductor and adductor muscles. The two stood on the left and right sides of the skipping rope in tandem, jumping forward with one foot sideways first, and then leaning back to the original position. Pay attention to swinging your arms vigorously when jumping. Jump 1 min, rest 10 sec, and repeat the exercise twice. 2, basic skills of skipping rope: simple skipping rope preparation action: feet together, jumping practice for 2 to 3 minutes (jumping height is 3 to 5 cm). Start skipping rope and pay attention to the arc swing of your wrist. Beginners jump 10 to 20 times first, rest 1 min, and repeat 10 to 20 times. Non-beginners can jump 30 times first, rest 1 minute, and then jump 30 times. 3. Bend your knees with one foot, bend your knees with your right leg, and lift forward. Stand on tiptoe, hop 10 to 15 times, and change the left leg to repeat the above actions. Rest for 30 seconds and do 2 laps on each side. 4. Jump with your legs apart and your legs together. First, prepare to jump rope (see Exercise 2), and then jump rope. When jumping, your feet are apart, and when landing, your feet are together. Repeat the action 15 times. 5. Jump with your arms crossed to prepare for skipping (see Exercise 2), and then jump with your arms crossed. When the rope is in the air, cross your arms. When you jump over the crossed rope, your arms will return to their original state in reverse. 6. Double skipping rope (1) takes the posture of standing side by side. Everyone holds the rope handle with the outside hand. First, practice simple skipping (see Exercise 2). Two people jump rope with both feet at the same time, and then practice jumping rope with one foot at the same time. (2) Stand in tandem. The tall man stood behind waving a skipping rope. 7. Skipping rope rotates in circles: one person squats with his legs apart, shaking the rope to make the skipping rope draw an arc on the ground, and the other person keeps jumping from the shaking rope. The speed gradually changes from slow to fast, and the two alternate after 1 minute. 8. Start with the simple skipping method (refer to Exercise 2), then jump rope with both hands and wrists, jump rope with your right foot, and tilt your left foot to one side without touching the ground, jumping 15 times. Jump with the other foot 15 times. Non-beginners can practice fast skipping, that is, the rope jumps twice when it slides under their feet. When practicing, be careful not to lift your feet too high or too slow, or you will be easily entangled in the rope.

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