What are the benefits of long-term swimming?

At this stage, more and more friends like to swim, most of them are used to reduce fat, exercise cardiopulmonary function, recovery after injury. That is to say, there are many functions of swimming, so what kind of impact can long-term swimming bring to the human body? Let’s talk about it today.

Note: The following items are in case the water quality meets the standards.


First, the body is evenly slim and the energy metabolism is improved.

Water temperature: The temperature in the water environment is generally lower than the body temperature, and the temperature can be transmitted through the water even when it is still in the water. For example, the amount of heat lost in a 12° water stay for 15 minutes is approximately equal to the amount of heat lost on land for 1 hour;

Resistance: The density of water is much greater than the density of air. In the water, it is necessary to overcome the resistance of water to make the body move, and more energy is converted into kinetic energy;

Multi-joint exercise: In the water, it is generally necessary to rely on a lot of muscles and joints to coordinate the movement of the body. The muscles involved, together with the resistance of water, are another important factor in the conversion of energy into kinetic energy;

Posture: Different swimming positions consume different energy. For example, the same speed crawling energy consumption is greater than that of breaststroke (still from the perspective of energy conversion).

From the above four points, we can understand why the water environment can consume more energy, and each joint can get a balanced exercise. When the body fat percentage is reduced, the ratio of dimension and strength of various parts of the body can be guaranteed.

Second, increased lung capacity and increased respiratory capacity

The exchange of breath in the water can be seen as a form of deep breathing, which can effectively stimulate the respiratory function and improve the oxygen-absorbing ability;

The density of water is relatively high, and the chest and abdomen are subject to greater pressure in the water. It is difficult to breathe. At this time, the muscles associated with breathing are required to contract and relax more vigorously to meet the oxygen supply demand during exercise in the water, so the ventilator Ability has improved.

It can be seen from the above two points that the oxygen uptake capacity and vital capacity of people who have been swimming for a long time can be effectively improved.

Third, cardiovascular function improvement

Since it is generally useful when the level is high, venous blood is more likely to flow to the heart, so the venous return flow increases. In addition, it is mentioned above that the breathing in the water environment will deepen, which means that the suction of the venous return is increased; the movement in the water is mostly a single repetitive movement, and the muscle activity is more rhythmic. Extrusion. The last thing to mention is that water has a massage effect on the skin and small blood vessels.

The above description is directed to facilitating venous return in an aqueous environment and effectively improving cardiovascular function.

Fourth, the joints are not easily damaged.

Because there is no rapid start or braking action in the water environment, the joint structure, ligaments, muscles, etc. are not easily damaged, and some deep muscles can also have a certain strengthening effect. Swimming can also be a very good rehabilitation exercise.

Fifth, the body temperature regulation ability is enhanced

Generally, the useful water temperature is lower than the body temperature, so in the water environment, cold stimuli can be generated, and the body temperature is normalized by the body temperature adjustment. Frequent activities in the water can improve the heat production and heat dissipation process, and enhance the body temperature regulation.

But long-term swimming can also bring some small problems.

For example, the long-swimming people’s ankles are relatively flexible, which means that the stability is relatively poor. In normal times, the performance is easy to sprain the ankle; for example, the body fat rate of swimming often tends to be reduced to a certain extent, and it is difficult to reduce it. The reason is that the body will be protectively retaining some body fat for heat preservation in the long-term, and certain body fat can also reduce the body density to a certain extent, which helps the body to control in the water, but for further fat reduction. Friends briefly choose other forms of exercise to achieve further fat reduction.

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