Health? Plasticity? What does swimming give you?
In the current era when health has become a hot topic, swimming has emerged as a popular choice among many fitness enthusiasts. From large urban swimming pools to relatively safe sea areas, the vigorous figures leaping into the water can be seen everywhere. When you plunge into the embrace of the pool, you may do it just for fun, to acquire a new skill, or with the hope of attaining a perfect body through this sport. So, what exactly are the physical changes that long-term swimming can bring?
1. Musculoskeletal System
Swimming is a full-body exercise. When we swim in the water, the muscles in all parts of the body are actively engaged.
During the stroke, the muscles of the back and shoulders are fully stretched. Our upper limb muscles such as the biceps, triceps, and deltoids contract with the movement, and the trapezius and latissimus dorsi of the back also get effectively exercised. This helps improve posture, relieve back pain, and enhance upper limb strength. Meanwhile, the core muscles such as those in the abdomen and lower back are strengthened as we strive to maintain body balance and stability, thereby enhancing body control. In the kicking motion, the lower limb muscles like the quadriceps, hamstrings, and gluteus maximus become stronger, continuously increasing people's leg strength and endurance.
Moreover, swimming can protect the joints. The buoyancy of the water can reduce the pressure of body weight on the joints and has a certain effect in preventing arthritis. Therefore, this sport is especially suitable for those with joint problems or the obese.
2. Cardiovascular System
It is widely known that swimming is an excellent aerobic exercise. When a person is swimming, the heart needs to work harder to deliver oxygen throughout the body, which fully exercises the heart muscle and makes our heart stronger. Long-term swimming can increase the stroke volume of the heart, lower the resting heart rate, and enhance the heart's pumping function.
Simultaneously, during swimming, the lung function is effectively trained. The regulation of breathing frequency and depth can improve the efficiency of oxygen uptake and carbon dioxide emission, enhance the endurance of the cardiovascular system, and reduce the risk of cardiovascular diseases.
3. Body Flexibility
As mentioned earlier, swimming is a full-body exercise. The swimming movements require large-amplitude activities of all joints and muscles in the body, which helps improve body flexibility. If you belong to the group of people who sit for long hours in the office, the turning and stretching movements in swimming can stretch the muscles and ligaments that are usually difficult to move, allowing the body to relax and become more supple. In addition, due to its nature as an aerobic exercise, long-term swimming helps burn fat and reduce body fat percentage, helping you shape a healthy body contour.
Friendly Reminder: In the first 30 minutes of swimming, the body burns glucose and water. Only after 30 minutes does it start to target fat.
4. Skin and Metabolism
When swimming, the flushing of the water on the skin is equivalent to a massage, which is helpful in promoting skin blood circulation and enhancing skin radiance and health. Moreover, long-term swimming accelerates our metabolism and increases the body's energy consumption. This helps the body expel toxins and enhances the overall body function.
In general, the multi-dimensional physical changes brought about by long-term swimming, such as toning muscles, strengthening the heart and lungs, improving flexibility, and relieving stress, can help us achieve a new state of healthy and vigorous body. Instead of spending boring leisure time idly, why not fill it with swimming?
Warm Reminder: The following groups of people are not suitable for long-term swimming: heart disease patients, hypertension patients, ear disease patients, respiratory system patients, epilepsy patients, etc.