Swimming in the pool strengthens almost all human systems, develops muscle tissue, burns calories, helps you relax and look after your figure. You can sign up for the pool at any time of the year. And to go there, all you need is a towel, a hat and a bathing suit. We present to you 8 main reasons why you should go to the pool.
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- During swimming, almost all muscles are used. Every muscle in your body receives the necessary load.
- Posture improves. Swimming is an excellent prevention of diseases of the spine and musculoskeletal system. When swimming, the muscles that are located next to the spine relax, reducing the load on the spinal column.
- Swimming is an excellent preventive measure for heart disease. If you swim regularly, you can increase your body's endurance and prevent diseases of the cardiovascular system.
- Swimming is a wonderful way to strengthen the respiratory muscles and increase their tone. This activity will help develop your lungs.
- Temperature changes harden the body, increase immunity, which means you won’t be afraid of colds.
- Swimming is great for burning calories and helping you lose weight. While swimming, the risk of injuring the joints and spine is minimal, which is very important for overweight people.
- Going to the pool relieves stress, calms you down, and gives your body a boost of energy.
- Great hobby. You will truly enjoy this activity. Swimming will not let you get bored, as there are many types of it.
What are the benefits of swimming in the pool?
- It is very beneficial for the development of overall body muscles. Trying to stay on the water, your arms, shoulders, chest and back get stressed. And due to the movement, the legs also do not go unnoticed. In this case, water puts additional stress on the muscles, so the result will be noticeable much faster.
- Swimming burns calories just as much as running. It also improves metabolism, which helps burn fat. Depending on the activity, swimming can burn between 200 and 600 calories in 45 minutes. The most active way is butterfly swimming. But even swimming at a calm pace will help you get rid of 220 calories.
- Swimming is very good for your joints. Because there is no load on the spine when swimming, the joints (including all the joints of the spine) are used with full amplitude.
- Vascular training takes place in the pool. When we enter the water, our vessels narrow, and when we exit, they expand. Thus, the body hardens and blood pressure normalizes.
- The functioning of the respiratory system improves and the lungs are trained.
- Swimming at least 1-2 times a week helps strengthen the nervous system, relieves stress and improves mood.
The effect of swimming on the human body
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User reviews posted on the Site are not confidential information and can be used by the Site Administration without restrictions. Updated December 25, 2022
Why is swimming in the pool harmful?
There are usually a lot of people in the pool, so you should take care of your personal hygiene in advance. Be sure to bring slippers with you so as not to catch a fungus or other infection.
The second disadvantage of swimming pools is the chlorine used to purify the water. True, there are now other water purification systems, but this is quite rare. Bleach is bad for your hair, skin and nails, so wear a swimming cap and special goggles to avoid red eyes.
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For what diseases is a swimming pool contraindicated?
- Chronic diseases in the acute stage.
- Infectious diseases.
- Oncology.
- Angina pectoris, rheumatic heart disease.
- Skin diseases.
- Eye diseases.
- Open tuberculosis.
- Presence of open wounds.
- Pathologies of the urinary system (cystitis, etc.).
- Threat of miscarriage or premature birth.
In addition to taking into account contraindications, experts also recommend being very careful when choosing a pool. The most dangerous pool for health is the one you are allowed into without a doctor’s certificate. As a rule, this is where there is the greatest risk of contracting a fungal infection, lichen, scabies or human papillomavirus.
The benefits of swimming for women
- Swimming helps get rid of cellulite. Due to the fact that metabolism increases, muscles in problem areas are tightened, and the cardiovascular system is strengthened.
- Due to the hydromassage that you receive in the pool while swimming, the skin noticeably tightens and becomes more elastic.
- Swimming is great for those who want to lose weight and get their body in shape.
- Swimming is the best form of exercise during pregnancy. It will not only help you prepare for childbirth, but will also have a beneficial effect on the entire period of preparation for childbirth.
- Don't be afraid that your shoulders and arms will become big after swimming in the pool. To do this, you need to actively train for several hours every day. Which you are unlikely to do.
Improves mood
In order to cope with stress or depression, you need to sign up for a swimming pool. Swimming has a simply magical effect. It can inexplicably improve your mood.
The mechanics of improving mood while swimming have been thoroughly studied and proven by scientists. Conducted studies have shown that:
- 75% of people who swim forget about all their problems in the water;
- 60% enjoy being in the water, even if they don't swim;
- 70% get a boost of vivacity and positivity from swimming.
Swimming is good because it acts instantly and does not depend on the intensity of the activity. People who visit the pool are always more energetic, positive, mobile, they manage to do everything and do not lose heart.
As a result of research, it was found that amateur and professional swimmers are less susceptible to states of excitement, tension, irritation, depression, and anger. Swimming creates a feeling of happiness and peace due to the endorphins that are released during physical activity.
Effects of the hormone endorphin:
- causes a feeling of happiness and pleasure;
- suppresses emotional suffering.
Endorphins act on the body like morphine or opium, which relieves pain and causes euphoria.
During swimming, not only the body, but also the brain relaxes. Much the same as what happens when doing yoga. When swimming, you have to perform a lot of flexibility and stretching movements, which improve blood circulation and oxygen supply to organs.
Swimming is a workout with virtually no distractions. This is a kind of meditation. While underwater, a person focuses on his breathing. It’s not for nothing that swimming is recommended for pregnant women – it gives a boost of energy to both the woman and her unborn child.
Scientists say that swimming affects neurogenesis, which is associated with the improvement of brain structures. A person who regularly engages in swimming strengthens the body and improves brain abilities.
What exercises are there in the pool and how are they useful?
In the pool you can do a lot of different exercises that have a healing effect on different parts of the body.
First, let's talk about swimming styles and what muscle group they work on.
Breaststroke.
The most relaxed swimming style (burns from 200 to 400 kcal in 30 minutes). It primarily affects the chest and back muscles, additionally the shoulders, forearms and triceps.
Crawl.
A more active style than breaststroke (burns 250 to 500 kcal in 30 minutes). Primarily affects the shoulders, triceps and back muscles. In the second - on the thighs and buttocks.
Back crawl.
One of the active swimming styles (burns from 270 to 500 kcal in 30 minutes). Affects the back muscles. Additional impact goes to the shoulders, trapezius and hips.
Butterfly.
This is the most active swimming style that burns a large number of calories (from 300 to 500 kcal in 30 minutes). It affects the shoulders, triceps and back muscles, the abdominal and chest muscles.
One of the most effective and easy exercises for the muscles of the back, hips, abdomen and legs is swimming without using your hands. To do this, grab a board or ball with your hands and move through the water, kicking its surface with your feet.
Another exercise for the same muscle groups. Lie on your back, initially with your arms along your torso. Then, having fixed the position, raise one hand above your head, then the second and connect them (you can grab the board). Just like in the previous exercise, we work with our legs.
A very effective exercise for the abdominal muscles. Lie on your back, arms extended, palms facing down. As you exhale, pull your knees towards your chest, your abs are tense at this moment; while inhaling, take your starting position. Repeat 10–15 times.
Exercise for the inner thighs, abs and back. Swim to the depths of the pool wall, press your body against it. If possible, do not hold onto the side with your hands; it is better to balance them in the water. From this position, perform a downward breaststroke motion with your legs. Repeat 10–15 times.
To reduce your waist, do the following exercise. Standing up to your neck in water, use your hands to maintain your position on the water. The legs are bent at the knees and rotate in different directions from the body (at this moment it is fixed and motionless).
This exercise is aimed at reducing weight and working the muscles of the entire body at once. Standing up to your neck in water, bring your legs together, spread your arms to the sides, palms facing down. At the same time, lower your arms and spread your straight legs to the sides. Then bring your legs together again and spread your arms. Perform this movement with your back straight 10-15 times.
A simple exercise for toned buttocks. From a sitting position, we stretch our legs at an angle of 90 degrees relative to the body, and use our hands to hold the position for 30–60 seconds.
Exercise for arms, chest and back muscles. Stand up to your neck in water, feet shoulder-width apart, arms outstretched to the sides. From this position, try to rake and rake the water with your hands. We perform 3 sets of 20 times. For a better effect, you can pick up dumbbells.
Breathing exercise. To do this, take air into your lungs, lower your head into the water and exhale through your nose and mouth directly under water.
Life story
By the way, I just remembered a suitable story confirming the benefits of swimming. My distant relatives had a son who grew up sickly and even “stunted”, thin, and short in stature.
Finally, the doctor advised him to send the boy to the swimming pool. As a result, after 2 years the guy was unrecognizable - he had grown a lot, got stronger, he suddenly had broad shoulders, strong arms, and a beautiful figure. And he practically forgot about colds!
That's all, my friends! I hope you are now convinced that the benefits of swimming are a fact that has long been proven and cannot be doubted. I wholeheartedly recommend that you take up this wonderful activity without postponing the decision. And then improvements in health, figure, and appearance will not take long to arrive!
Good luck to everyone, thank you in advance for subscribing to the block, comments, likes. And also for the “share with friends” actions via social networks. See you again!
Swimming for weight loss
Swimming in the pool is a great opportunity to get rid of extra pounds. Here are some tips to help you lose weight and get rid of cellulite.
The water temperature in the pool when exercising for weight loss should be no lower than 24–30 degrees, because in cold water fats are burned more slowly.
Before swimming, as before all other workouts, you need to do a warm-up to warm up your muscles and get better results from all your efforts.
Running in the water. To perform this exercise you need to go aground and run along the bottom. This creates water resistance, making this kind of running more effective than regular running.
Also an excellent fat burner are water activities, such as water polo or other ball games. You can play not only in the pool, but also in the sea or on the river.
Swim all possible swimming styles (breaststroke, crawl, butterfly), alternating them.
Remember that the body also needs to be given a rest. Therefore, replace active load for 20–25 minutes with a 5-minute rest.
Finish the session at a more leisurely pace, such as doing calisthenics or other form of stretching.
Muscle tone and strength
Many people mistakenly believe that only cardio training works to strengthen muscles and the entire body. But you can make your muscles stronger through regular swimming.
Moving in water, a person overcomes the resistance of water, which has a much higher density than air. A floating body has to work its muscles hard, which is comparable to resistance exercises performed in the gym.
During swimming muscles:
- become stronger;
- acquire elasticity;
- increase their tone.
The pool can replace intense exercise on land. While swimming, a person loses almost as many calories as while running in the same period of time.
Butterfly swimming burns the most calories in the body.
Swimming reduces stress and depression
Love that natural endorphin hit? While many people talk about the runner's high, swimming can give you all those good vibes too.
In addition to the happy hormones, you may also experience a relaxation response similar to yoga. As I mentioned earlier, swimming constantly stretches your body. Combine this with deep, rhythmic breathing and you'll experience a rush of relaxation that is unique to this sport.
Swimming is also calming and meditative, as the sound of your breathing and the flow of water help you focus on yourself and drown out all other distractions. This naturally reduces stress and depression.
Reducing the risk of diabetes by swimming
People suffering from diabetes should not give up physical activity.
Benefits from classes:
- Swimming helps control weight.
- Exercises in the pool have a beneficial effect on the heart and blood vessels, enriching the body with oxygen.
- Swimming uses all muscle groups. As a result, they actively use glucose, reducing its concentration in the blood.
To avoid changes in blood sugar levels, you should always carry medications and a medical bracelet with you.
After swimming, you often feel hungry, so you should take foods allowed for snacking with you to training.
