What are the precautions for swimming fitness

The heat in summer has led to the rise of swimming. Many people like to swim as a recreational and fitness activity. Of course, there are also many swimming enthusiasts who insist on swimming in winter to achieve the purpose of physical exercise. However, for those beginners, what are the precautions for swimming fitness? How to save yourself and others in this dangerous moment?

If possible, practice twice a week. Initially, limit yourself to about 20 minutes in the water, and slowly increase the number of times or time you spend in the pool.

Pre-swimming health care

⑴ When swimming, the skin is in a wet state and due to the reflection of light, the sun exposure effect will be three times that when it is dry.

⑵ Exposure to the sun after swimming is harmful to your body. If the skin is exposed to the sun for a long time without the water drying up, erythema, blisters, large areas of skin peeling will appear, accompanied by needle-like pain. It can also damage the DNA in skin cells, causing the skin cells to mutate and grow out of control, leading to skin cancer.

Post-swimming health care

⑴ After swimming, avoid infection and take a shower in time to avoid itchy and painful skin.

⑵If water enters the ear, the acidity and alkalinity of the ear oil will be destroyed, affecting the ear oil's ability to prevent bacterial infection. At this time, applying a few drops of vinegar and alcohol after swimming is a very effective method.

⑶ After swimming, wash your eyes with 1-2% saline or put a few drops of eye drops in time to prevent infection and adverse stimulation.

From 3-month-old babies to 80-year-old people, people of almost all ages can improve their physical fitness through swimming: the thermal conductivity of water is 26 times greater than that of air. If heat is lost in water of the same temperature than in air, it will be more than 20 times faster, consuming more calories from the human body. Tests conducted by sports physiologists have shown that if you swim 100 meters in water, you consume 100 kilocalories of energy, which is equivalent to running 400 meters on land, or riding a bicycle for 1,000 meters, or skating for 1,500 meters. This is why you feel hungry soon after swimming. In addition, the human body is in a horizontal state when swimming, which is very beneficial for the blood in the lower limbs and body veins to return to the atrium. The pressure of the water on the chest cavity deepens your breathing and increases your lung capacity. The cold stimulation of the water temperature on the skin causes the blood vessels to contract and expand sharply.

Women must pay attention to three points when swimming:

1. Avoid swimming before or after meals. Swimming on an empty stomach affects appetite and digestive function, and may also cause unexpected situations such as dizziness and fatigue during swimming; swimming on a full stomach will also affect digestive function, and may also cause stomach cramps, and even vomiting and abdominal pain.

2. Avoid swimming immediately after strenuous exercise. This will increase the burden on the heart; the sharp drop in body temperature will lead to a weakening of resistance and cause colds, pharyngitis, etc.

3. Avoid swimming during menstruation. During menstruation, the female reproductive system has low resistance, and swimming can easily allow bacteria to enter the uterus, fallopian tubes, etc., causing infection.

Seven taboos for swimming hygiene in summer

Swimming in summer not only exercises the body, but also relieves the heat and cools down. However, there are also many taboos in swimming.

First, avoid swimming before or after meals. Swimming on an empty stomach or a full stomach will affect digestion and may cause stomach cramps, vomiting, abdominal pain, etc.

Second, avoid swimming after strenuous exercise. Swimming immediately after strenuous exercise will increase the burden on the heart; the sudden drop in body temperature will weaken the resistance and cause colds, etc.

Third, avoid swimming in the sun for long periods of time. Prolonged exposure to the sun can cause sun spots or acute dermatitis, also known as sunburn.

Fourth, avoid swimming without doing warm-up exercises. The water temperature is usually lower than body temperature, so you must do warm-up exercises before entering the water, otherwise it may cause cramps, etc.

Fifth, avoid swimming for too long. When people enter the water, they are stimulated by the cold, the blood vessels in the skin contract, and the skin color becomes pale; after staying for a certain period of time, the blood flow on the body surface expands, the skin turns from pale to light red, and the skin turns from cold to warm; if you stay too long, the body's heat dissipation is greater than the heat, and goose bumps and chills will appear. Therefore, the duration of swimming should generally not exceed 2 hours.

6. Avoid eating immediately after swimming. You should rest for a while after swimming before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and cause gastrointestinal diseases.

The seventh taboo is to ignore hygiene after swimming. After swimming, you should immediately wipe off the scale on your body with a dry towel and blow out the nasal secretions. If water gets into your ears, you can use the "same-side jump" technique to drain the water out.

The above are some of the precautions about swimming fitness that we introduced to you today. In fact, there are still many emergencies in swimming. It is recommended that novice friends swim with the accompaniment of experienced and professional coaches. Do not choose wild ponds and reservoirs, and try to do fitness and entertainment in regular indoor swimming pools.