I. What are the benefits of swimming? It is a good season for swimming in the severe heat of summer. Swimming is a whole body sport, which can exercise almost all the muscles of the body. Swimming is also the physical activity with the lowest rate of strain and injury, and people can continue to swim when they cannot engage in other physical activities due to age restrictions. Therefore, swimming is one of the most popular and lifelong fitness exercise programs. Proper swimming exercise, not only can relieve the heat, but also can bring psychological pleasure, shape a smooth and beautiful body, but also can enhance the function of the cardiovascular system, enhance physical fitness, improve coordination. (a), weight loss and slimming, increase the flexibility, coordination and softness of the human body, shaping a beautiful body 1, “weight loss” swimming can not directly “weight loss and slimming”. Swimming has many benefits to the body, in terms of “weight loss and slimming”, mainly because the density and thermal properties of water are greater than air, so swimming consumes more energy than other sports, the resistance of activities in the water is 12 times the land, the energy consumed in the water at 12 ° Celsius for 4 minutes is an hour of land exercise calorie consumption. The energy consumed by swimming mainly relies on the body’s sugar and fat to replenish, so swimming can gradually reduce excess body fat and play an indirect role in weight loss and slimming. However, to lose weight through swimming, you must achieve a certain intensity, adhere to enough time, and be persistent. 2, increase the flexibility, coordination and softness of the human body Swimming is a whole body involved in sports, more muscle groups than other sports involved in metabolic energy supply, so swimming can improve the mobility of the muscular system, improve the flexibility of soft tissues, improve muscle strength and coordination, especially the muscles of the trunk, shoulder girdle, upper limbs. Because swimming in the water, need to overcome the greater resistance, coupled with swimming is a periodic exercise, long-term exercise can make muscle strength, speed, endurance and joint flexibility have been improved, regular swimming activities will become more flexible and soft. 3, shaped the body shape correct swimming technique requires muscle elongation before contraction force, this exercise is conducive to continuously improve flexibility and strength, which makes the body composition ratio more reasonable, thus shaping the body shape. (B), enhance physical fitness to improve cardiovascular function The resistance of water makes it difficult for muscles to make explosive force like on land, therefore, swimming is suitable for middle-aged and elderly people to exercise, not only to enhance physical fitness, but also not easy to have accidents due to too intense exercise. To overcome the resistance of the water when swimming, more energy is needed to accelerate the heart rate and increase the cardiac output. Adhere to long-term swimming exercise, heart volume can be sporty increase, myocardial contraction force, quiet heart rate slowed down, per beat output increased, blood vessel wall thickening, elasticity increased, the efficiency of the cardiovascular system has been improved. At the same time, the body is in a lying position when swimming, the water pressure on the skin has a massage effect, especially the lower limbs of the blood flow back to the heart than in the upright state on land easily. (C), improve the respiratory system function Water is difficult to compress. Because the density of water is 800 times greater than air, people in the water by the pressure to be greater than in the air. Beginning swimmers will feel some breathing difficulties in the water. As the thoracic and abdominal cavity in the water under pressure, forcing the respiratory muscles with greater force to breathe. To increase the strength of the respiratory muscles, invariably improve the function of the respiratory system. The lung capacity of ordinary people is only 3,000 to 4,000 ml, while the lung capacity of professional swimmers can reach 4,000 to 6,000 ml, or even 7,000 ml. (d), improve the body temperature regulation ability Because the temperature of water is generally lower than the temperature, the thermal conductivity of water and stronger than the air tens of times, people in the water heat loss is much faster than on land. Therefore, often swimming can improve the thermoregulation ability, so that it can withstand the changes in external temperature. Especially winter swimming. (E), enhance the body’s ability to prevent, treat chronic diseases, alternative exercise 1, the stimulation of cold water, can enhance the body’s ability to resist cold, adapt to the environment, long-term swimming exercise, can prevent colds and other diseases; because the body lying flat when swimming, coupled with the role of buoyancy, can make the spine fully extended, the rehabilitation of spinal disease. Swimming can also be used as an exercise prescription to treat some chronic diseases, such as chronic bronchial asthma, chronic gastrointestinal disease. 2, for people who are not suitable for upright exercise (excessive obesity), if you take running and other ways, due to gravity, the legs and feet are overburdened, which can easily lead to injury. Swimming is a good alternative to exercise. (F), sharpening the will, promote mental health 1, the beginning of swimming will have a fear of water psychology, the unfamiliarity of the water environment to make its fear. The process of learning to swim is to overcome fear, cold and tired and other difficulties, learning to swim need to overcome these difficulties, the quality of human will is a good exercise. 2, swimming is about “water sense”, the process of mastering swimming technology is the process of full coordination between the nervous system and muscles, to experience the special “water sense”, the nervous system is a kind of benign stimulation. Modern people pursue to return to nature, swim in open water, adhere to winter swimming all year round, and enjoy the pleasure of nature in rivers, lakes and seas, all of which can sharpen people’s will and inspire people’s spirit. Second, can swimming cure diseases? There are many people who learn to swim in summer. In addition to physical fitness, which sick people are more suitable to improve diseases through swimming? In a broad sense: swimming is not a method of treating diseases, but only plays a preventive health role. And in a narrow sense is: in the exercise therapy of rehabilitation medicine, water exercise method has been widely used by the hospital rehabilitation department, mainly for orthopedic neurology disease treatment, including fracture sequelae, osteoarthritis, ankylosing spondylitis, rheumatoid arthritis, compression fracture, myotonic dystrophy, hemiplegia, cranio-cerebral trauma. (a), swimming to prevent and control cervical spondylosis Swimming can largely help prevent and control cervical spondylosis. Long-term adherence to breaststroke exercise is one of the most effective ways to improve cervical discomfort, neck, shoulder and back pain is expected to be all relieved. (B), swimming can improve the ability of the spine to resist external impact swimming can strengthen the back muscles, at the same time, can effectively reduce the compression and loss of intervertebral discs caused by prolonged standing and sitting. Regular and moderate swimming can protect the nutritional supply of intervertebral tissue, thereby maintaining its elasticity and improving the ability of the spine to resist external shocks. (C) adjust and relax the spine 1, the human body is upright, the spine to have a certain amount of weight, the vertebrae can not get a good rest and adjustment. When swimming, most of the time in the horizontal position, the torso, limbs only to overcome the resistance of the water and do not have to overcome gravity, the spine can be well relaxed and adjusted; 2, no matter which freestyle, the body and thighs at an angle of roughly 135 degrees. Scientific research analysis shows that when the angle between human thighs and spine is at 135 degrees, the spine can get the best relaxation. At the same time, when swimming forward, the top of the head, the neck straight, back straight, hip clip leg straight angle can best relax the spine. Spinal disorders, through long-term swimming exercise, can unknowingly heal. (D) to promote spinal strain muscle and ligament repair: 1, when swimming, the upper limb paddling action can be active shoulder joints and back muscles, tilting the head to inhale the action can be active cervical joints, tilting the head to inhale and head down is the opposite of the two movements, can promote spinal strain muscle and ligament repair. 2, swimming knee, ankle joints do not have to be like running continuous force, can get relaxation and rest, can improve the function of the knee, ankle joint, help joint inflammation and recovery of function. (E) Swimming can improve allergies There are many reasons for allergies, and poor body resistance is an important factor. For people with general allergies, when swimming, water flushes the skin, sweat and fat glands, which not only promotes blood circulation, makes the skin smooth and elastic, greatly reduces the stimulation of the skin by salt in sweat, and helps to reduce the chance of allergies. But chlorine allergy, not suitable for swimming. (F) swimming can also prevent varicose veins, prevent insomnia or neurasthenia. Third, how to maintain the frequency of swimming 1, for different people, the frequency of swimming is different? What is the best frequency of swimming? Swimming as a healthy aerobic exercise, as long as time and energy allow, there is no limitation how often you must swim. Swimming every day or 2-3 times a week is a good way to exercise. For those who wish to lose weight and slim down through swimming, it is best to stick to or maintain a certain routine. And adhere to control diet to ensure weight control. 2, each swim should swim how long, generally recommended 40-60 minutes. Swim too long will be overly fatigued, swim too short time to achieve the effect of exercise, swim to feel through the body but do not feel tired for the best time. 3, the development of swimming plan, the amount and frequency of exercise should be less to more, gradually increasing, in order to be comfortable. It is recommended to swim in the summer, the temperature is suitable. Can also be exercised in winter, but should be measured.