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What are the benefits of swimming?

Published:

2020/12/22

What are the benefits of swimming?

1. Improves Cardiovascular Function

The cardiovascular system includes the heart, lungs, and blood vessels that deliver oxygen to muscle cells. Swimming requires overcoming water resistance, increasing energy expenditure, heart rate, and cardiac output. Consistent swimming strengthens the heart, increases its size, improves contraction strength, lowers resting heart rate, increases stroke volume, thickens and strengthens blood vessel walls, and improves overall cardiovascular efficiency. Furthermore, the horizontal position in water and the water's pressure provide a massage-like effect, improving blood flow back to the heart, especially from the lower limbs, compared to standing on land. The resistance of water prevents explosive movements, making it ideal for older adults, improving fitness without the risk of injury from intense exercise.

2. Enhances Respiratory Function

Water's incompressibility is a key characteristic. Its density is over 800 times greater than air, resulting in significantly higher pressure on the body underwater. This explains why beginners find breathing difficult. The increased pressure on the chest and abdomen forces the respiratory muscles to work harder, strengthening them and improving respiratory function. A prime example is lung capacity. Swimmers can have lung capacities of 4000-6000ml, or even 7000ml, compared to the average 3000-4000ml.

3. Improves Muscular System Capabilities

Swimming is a full-body workout engaging more muscle groups than many other sports. While it doesn't build bulky muscles, it improves muscle strength and coordination, particularly in the torso, shoulders, and upper limbs. Overcoming water resistance and the cyclical nature of swimming improves muscle strength, speed, endurance, and joint flexibility. Another significant benefit is improved flexibility, allowing continued participation even when age restricts other activities. The wide range of motion involved makes swimmers more flexible and supple. Proper swimming technique requires muscles to lengthen before contracting, continuously improving flexibility and strength.

4. Improves Body Composition for a More Athletic Physique

Watching swimming competitions reveals the lean, well-proportioned physiques of swimmers. Their muscle usage contributes to their long, lean builds, broad shoulders, flexible waists, and balanced physiques. While some aim to lose weight through swimming, it requires sufficient intensity, duration, and consistency. Occasional, leisurely swims won't yield results, just as with running, cycling, or any other exercise.

5. Improves Thermoregulation

Water's temperature is usually lower than air, and its heat conductivity is tens of times greater. Therefore, heat loss in water is much faster than in air. Regular swimming improves thermoregulation, increasing tolerance to temperature changes. Winter swimming is particularly effective in this regard.

6. Disease Prevention and Therapeutic Benefits

The stimulation of cold water enhances the body's resistance to cold and environmental adaptation, preventing illnesses like colds and promoting overall health. The horizontal position and buoyancy in water allow for spinal extension. Swimming can be prescribed as therapy for chronic conditions like gastrointestinal or bronchial asthma. It's a good alternative for those who can't do weight-bearing exercises like running, such as obese individuals, who risk injury from the stress on their legs and feet.

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Swimming Precautions

Children's swimming pool usage tips

Swimming Precautions

Children's swimming pool usage tips