Hello, dear readers! Today's article is dedicated to swimming, which has always been considered a health-improving and general strengthening discipline in sports. But why? What are the benefits of swimming in the pool and who should have trodden a path to it long ago?
A sedentary lifestyle has never led anyone to anything good. This is a fact! Therefore, if mother laziness rules over you and prevents you from doing physical exercise V gym, then at least sometimes visit the pool, unless, of course, there is one in your locality.
I recently came here for sports shaker bottle bought it. The cool thing about this bottle is that it is made of eco-plastic, which does not contain bisphenol A, which is harmful to the body. There is also a stainless steel whisk ball inside. Now after the pool I either drink a cold smoothie or a milkshake. Bliss!
Going to the pool helps improve physical capabilities, as well. Water procedures have no contraindications at any age. So why not think about introducing them into your sedentary life?
In general, this is an incredible support for immunity and, accordingly, health. Swimming in the pool is beneficial for both adults and children. Even pregnant women are recommended to visit the pool for aqua gymnastics, which will help during childbirth in the future.
It just so happens that next to the pool there is usually a sauna, where you can take a good steam bath after swimming. I just love the incredible moments of diving into a cold pool after a good steam in the sauna. Wow! It's breathtaking...
Visiting the pool is recommended to strengthen the body not only for healthy people, but also for those who have health problems. Very often, such people do not go swimming only because they consider themselves “unsuitable” for this, or for some other reason. Their thoughts are focused on the illness, because of which, based on their beliefs, they cannot go swimming. This opinion is erroneous and groundless.
Buy yourself swimming goggles, cap(if necessary) and go ahead for the orders. Don't be lazy!
Who should go to the pool?
Swimming in the pool is useful for people with spinal problems
Swimming will help strengthen deep muscles back and abs, which is very important for the treatment and prevention of “vertebral ailments”. The spine needs a strong muscular corset to properly perform its supporting function. It is recommended to carry out training to strengthen it in the pool, since in water a person is almost weightless. Depending on his total body weight, he will weigh up to 4 kg in the pool.
The trick lies in the power of Archimedes from school curriculum physics. Such weightlessness while swimming in the pool is beneficial for the spine in that the intervertebral discs are stretched, and their recharge becomes much better due to improved functioning of the cardiovascular and respiratory systems. Swimming allows you to completely relieve the load on your spine.
Swimming is also beneficial for people who have problems with the cardiovascular system.
As soon as you enter the water, the blood vessels in the skin constrict - this is a reflex. But as soon as you leave the pool, they immediately expand. This is very beneficial for the body. Due to this effect, not only vascular training occurs (hardening), but also high blood pressure is reduced. Blood circulation through the vessels during swimming becomes much better for two reasons:
- due to water pressure on the surface of the body;
- man performs physical exercises in the pool while in horizontal position– blood flow to the heart improves.
If swimming in the pool becomes systematic, it decreases noticeably.
Swimming is very useful for people with joint problems
Because in the pool they work with a higher amplitude than when performing exercises on land. That is, if the mobility of the joints deteriorates, it will be much easier to return them to their former performance by swimming in the pool.
Swimming is good for overweight people
Everyone loses weight differently: some eat goji berries, some know “unclassified” ones, and some just do fitness. Swimming is also great for burning fat. But the water temperature in the pool should not be lower than 28°C, because at low temperatures the body begins to accumulate fat, so to speak, in reserve. This happens because for the body the influence of low temperatures is, first of all, stress. In addition, those losing weight are advised not to eat food one hour before and one hour after the pool. To acquire beautiful body contours, it is useful to change swimming styles. Each individual style allows you to work out separate part body: crawl – chest muscles; breaststroke – muscles of the chest, thigh and lower leg; on the back – back muscles and core; butterfly – muscles of the abs, arms and legs. Moreover, crawl swimming in the pool burns maximum quantity calories.
Swimming in the pool is beneficial for people prone to varicose veins
Many suffer from tired leg syndrome, so this option for relieving tension is the most effective. Swimming is very good for veins. In the pool they relax, and their blood circulation becomes much better. To prevent this disease, swimming in the pool is perhaps the best option.
Swimming greatly helps the respiratory system
Therefore, it is very useful for people who have related problems. While swimming in the pool, the vital capacity of the lungs increases and their ventilation improves. If we talk about proper breathing, then you need to inhale slowly and exhale quickly.
Swimming is useful for people with increased nervous excitability
Regular use of the pool helps. Mood is noticeably improved, stress is relieved, and the processes of excitation and inhibition are normalized.
Video about the benefits of swimming in the pool
Before using the pool, consult with a qualified professional for appropriate recommendations.
An alternative to swimming in a pool can be the sea or other bodies of water. If there are any nearby your place of residence, then you can swim in nature. But in winter it will be a bit difficult to do this.
Even if you are a “walrus” and you are not afraid of the cold, I still do not recommend staying in winter water for a long time, otherwise you will knock off icicles not only from your nose.
Denis Statsenko was with you. Healthy lifestyle to everyone! See you
Many will agree that swimming in the pool is not only quite a pleasant activity, but also useful. The benefits of swimming have been known for a long time - it has an excellent effect on human health, which is even confirmed by scientists. However, it is no secret that visiting the pool also has its disadvantages. The pool allows you to get a good portion of vigor at any time of the year and keep your body in good shape. You can swim in a pool from birth. Let's look at what is remarkable about swimming in the pool - the benefits and harms of this sport.
Since the sensations in water are closest to the conditions of weightlessness, this creates virtually no stress on human joints. Therefore, swimming perfect way for rehabilitation recovery after severe injuries, for example, after a broken leg. Working out in water works almost every muscle in the body, especially the chest, shoulders and legs. In addition, swimming in the pool allows you to burn huge amount calories, which is very helpful in losing weight.
In addition, you don’t need to devote a lot of time to swimming; thirty to forty minutes a day, twice a week, is enough. So, what are the benefits of swimming in a pool?
Regular swimming in the pool helps keep your body in good shape. If you love swimming, the benefits for your figure will become obvious to you. Thanks to swimming, joints become stronger and develop harmoniously. various groups muscles, posture is corrected and improved. This way you can form a beautiful slim figure.
The benefits of swimming for the spine. In water, there is practically no load on the joints, so the pressure on the spine is reduced, and the intervertebral discs are stretched and straightened. Swimming is especially recommended for people with slight curvatures of the spine, with limited mobility of the joints of the arms and legs, as well as for those who have a sedentary job.
Develops the respiratory and cardiovascular system. Swimming helps improve blood circulation and normalize blood pressure, which prevents cardiovascular diseases and stroke.
Burns calories. Regular swimming helps you lose weight because you burn while swimming. excess fats and accelerates metabolism in the body. For example, in one hour of backstroke training with the crawl technique, you can burn about 400 calories.
Swimming strengthens the body. By strengthening the immune system, the body's resistance to colds and other diseases increases.
Relieves stress. Swimming and water aerobics classes charge you with positive energy, increase performance, calm you down, improve sleep, and help you overcome stress.
The benefits of swimming with fins. Fins can greatly reduce the load on your legs. At the same time, they help develop the abdominal, gluteal, calf and thigh muscles, and also help burn belly fat and straighten your posture.
Swimming lessons in the pool do not have any side effects. Absolutely all people are allowed to swim, but their initial physical fitness is not particularly important.
The benefits of swimming in the pool for women
The benefits of swimming for women are obvious. As mentioned above, swimming improves breathing and strengthens the cardiovascular system, speeds up metabolism, maintains skin elasticity - all this slows down the aging process of the body, which is of great importance for a woman.
In addition, exercise in water maintains muscle tone, improves joint flexibility and burns calories, which allows you to form a slim, beautiful body.
Swimming relieves fatigue and general stress, which is important for sensitive women's emotional health. Swimming has been proven to be beneficial for pregnant women, as well as for restoring abdominal muscle tone after childbirth.
Regular swimming training puts increased stress on the shoulder muscles and this allows men to acquire a wider and more pumped up torso and a wider chest. Swimming in the pool strengthens a man’s nervous system, making him more stress-resistant and successful. In addition, it increases male stamina and improves erectile function.
Swimming - health benefits for children
The benefits of swimming in a pool for children are undeniable. Thanks to swimming, a small child develops the musculoskeletal system, cardiovascular, respiratory and nervous system.
Exercises in the pool prevent the development of scoliosis, flat feet, and muscular dystonia in a child, and improve coordination of movements.
Therefore, swimming is necessary for children with cerebral palsy, muscle hypertonicity, and hyperexcitability syndrome.
In addition, a child who actively swims has increased immunity, the baby is more resistant to viruses, and is less likely to get colds. He becomes more resilient and strong, his psychological state, he sleeps well.
Swimming - benefits and harms
We learned about the benefits of swimming lessons, let's talk about the harm that visiting the pool can bring. Particularly dangerous are swimming pools that can be visited without presenting a health certificate. Such a pool can contain many different bacteria - fungal infection, scabies, bacteria that cause warts and even lichen.
Even if the water is frequently and thoroughly purified, it will still always contain pathogens. After all, a public pool is not only an ideal environment for their habitat and reproduction - warm and humid, but also many bacteria acquire “immunity” to disinfectants.
It is impossible to completely get rid of all bacteria, so in pools they make sure that their number does not exceed permissible standards. Before you start visiting the pool, find out how often the water is cleaned there.
In public and sports pools, bleach is used to clean and disinfect water. Chlorinated water is no less, and maybe even more harmful to health than the presence of bacteria, although doctors strictly monitor the percentage of chlorine in water. Chlorine is very dangerous for those people who are allergic to this substance. Bleach dries hair, makes it brittle and changes hair color.
The skin is also exposed to harmful effects, since chlorine can penetrate into the deep layers of the skin, causing serious irritation and allergies. It is dangerous if inhaled, and with prolonged exposure it can lead to severe chronic diseases, including cancer.
A swimming pool with a sauna or steam bath is contraindicated for people with cardiovascular diseases; they should not be in places with sudden temperature changes.
The biggest danger in a swimming pool is the possibility of drowning or choking.
Pool safety rules
Choose a pool that requires a health certificate from all visitors.
Do not go to the pool when you are sick or have a cold, as during this period your immune system is weakened and it is easier for your body to catch an infection.
To protect your skin as much as possible, follow these rules:
- Choose swimming pools with ultraviolet water purification. If this is not the case, then visit pools with combined cleaning - using chlorine and ozone.
- Dress up hair cap to protect hair from the harmful effects of chlorine.
- To protect your eyes when diving, wear special glasses.
- After swimming in the pool, thoroughly rinse off all chlorine under running water in the shower.
- Take care of your skin, especially if it is dry and sensitive. Apply a suitable body moisturizer to your skin; some people prefer to use natural vegetable oils after showering.
- Wash your swimsuit or swimming trunks thoroughly after swimming.
To protect yourself from fungal infections and other bacteria, immediately change into flip-flops. Wash in them in the shower and only take them off near the water. Place clothes in lockers so that they do not come into contact with surfaces.
Never use other people's things (soap, towel or cap), because infections can be transmitted through them.
Wash your clothes after swimming. Go outside from the pool only after you have completely warmed up and dried your hair well.
Many people love swimming in the pool - we described the benefits and harms of this sport above. By following safety rules and remembering the safety precautions, you will not only enjoy swimming, but also improve your health.
Swimming in the pool: features of this sport
Swimming in the pool: what are the health benefits?
You've probably heard a lot about how swimming improves physical health. However, many people do not know that swimming in the pool is beneficial. for mental And emotional health of a person. Water relaxes, calms, relieves stress, improves appetite, and normalizes sleep. Thanks to water procedures, the nervous system is strengthened, a feeling of calm and harmony appears. Relaxation activates the functioning of nerve endings.
In the water, a swimmer has to perform forceful movements that involve almost all muscle groups. Therefore it is balanced muscle workout, which will strengthen bone tissue and the musculoskeletal system. When you swim, there is minimal stress on your joints, your posture improves and your body develops endurance.
Swimming in the pool has health benefits; the body is literally saturated with energy. Swimmer exercises breathing exercises , during which ventilation of the lungs occurs and their volume gradually increases. The body receives more oxygen, metabolism accelerates, and this leads to the burning of subcutaneous fat and improves digestion, which leads to strengthened immunity.
Swimming in the pool is good for the body, heart muscles are trained. Regular use of the pool strengthens the cardiovascular system, increases the power of the heart - in one cycle the heart is able to push out a much larger volume of blood.
Swimming in the pool: what are the possible health risks?
Swimming has a number of contraindications, so before you start visiting the pool regularly, it is better to consult with a therapist, orthopedist and neurologist. There are not many contraindications to this sport, but, nevertheless, Swimming is not recommended:
At colds such as acute respiratory infections, acute respiratory viral infections, influenza, pneumonia;
For neurological abnormalities accompanied by seizures;
With congenital severe heart disease;
For epilepsy;
In case of serious dysfunction of the musculoskeletal system, when a person needs constant fixation of the limbs;
For skin infectious diseases.
Since the water in the pool is disinfected using chlorination, this chemical element negatively affects the skin, mucous membranes, hair and nails. It is not uncommon for an allergic reaction to occur.
Swimming in the pool: benefits for weight loss
Swimming in a pool does not cause harm, the load is distributed evenly throughout the swimmer’s body, and there is no risk of sprained ligaments, muscle overload and stress on the joints. Water resistance is 12 times stronger than air resistance, so during water training 400-500 kcal are consumed, which is 25% more than energy consumed during intense running. At the same time, movements in the water are light and smooth, you will not feel the muscle tension that you feel when sweating in the gym. No sport fights cellulite as mercilessly as swimming; water massages the skin, increases elasticity and tone. When you swim in the pool, blood flow increases, fluid begins to circulate evenly in the lymphatic system, so this sport is not just a means of combating cellulite deposits, but also a method prevention of “orange peel”.
For pregnant and lactating women: is swimming in the pool beneficial or harmful?
Swimming in the pool for pregnant women health benefits a scientifically proven fact, as it helps to relax the spine, which bears the main load during pregnancy. Back pain and osteochondrosis will not make themselves felt when visiting the pool regularly.
For those women who are pregnant and have gained weight, swimming is a necessary form of physical activity: in the pool minimal risk get injured or sprained, while the body of the expectant mother can actively consume energy, and therefore extra calories.
Regular use of the pool has a beneficial effect on the cardiovascular system, lowers blood pressure and strengthens blood vessels, which relieves a woman of varicose veins and hypertension that accompany pregnancy.
Breathing exercises while diving in the pool help the expectant mother prepare for childbirth. Proper breathing is important during childbirth, as a sufficient amount of oxygen helps the muscles contract better - breathing imitation occurs during contractions.
Swimming has a calming effect on the psyche and allows a pregnant woman to relax, relieve stress and get rid of fears associated with the upcoming birth and difficult contractions. Regular visits to the pool during pregnancy will help a woman feel more alert, energetic and get rid of ailments caused by stress.
Nursing mothers are not contraindicated from visiting the pool, because after the birth of a baby, every woman strives to gain athletic shape and a slender, toned body, and swimming is effective way Eliminating extra pounds and swimming in the pool will not harm a weakened body. During lactation don't forget about safety precautions which, if followed by every woman, will maintain sufficient milk production:
1) any kind of hypothermia of the body sometimes leads to loss of milk, so after visiting the pool it is advisable to warm up in a sauna or under a warm shower.
2) you should carefully choose a swimsuit - the main thing is that it does not pinch or squeeze the chest.
3) you should not overwork and exhaust yourself with kilometer-long swims; a nursing mother should choose a feasible load for herself that will only bring benefit and pleasure to the body.
4) after exercising in the pool, rinse your body, rinse off the chlorinated water, dry your hair and change your wet clothes to a dry set. And only after these procedures go home to the baby.
Moderate physical activity will not cause milk loss. They change its taste, because when you exercise, lactic acid is produced, but after an hour the effect of the acid weakens, and soon after visiting the pool you can easily continue feeding your baby.
Swimming in the pool for children: good or bad
Swimming in the pool: benefits for the spine and figure
Swimming in the pool. Benefits for figure and weight loss
Water procedures are considered an integral part of silhouette correction. The fact is that the density of water is much greater than air. Consequently, you will have to put in much more effort to make the simplest movement. The muscles are actively working, calories are being burned intensively. In addition, water has a massage effect on the entire body. This effect causes the stomach and legs to tighten.
For men, water procedures will allow you to create a beautiful silhouette with wide shoulders and narrow hips. In this case, it will not be typed large number muscle mass like when working out in the gym. Women should not be afraid of the appearance masculine traits in her figure, because it is genetically determined that ladies have narrow shoulders. To expand them, you will need a significant load, like professional athletes.
Swimming in the pool. Benefits for the back and spine
Water is denser than air and provides good support for the body. Therefore, the load on the joints and spine is reduced. In the pool they seem to “straighten out.” The intervertebral discs are unloaded and take the correct position. With the help of swimming you can get rid of many problems with posture and cure scoliosis. Swimming in the pool is also used to recover from injuries. The benefits of these activities have long been known to sports physicians.
Also, when swimming, the back muscles work very actively. They become stronger, more resilient. Developed muscles also allow you to unload the spine, because it takes on part of the load on itself. Those people who have a sedentary job simply need to swim in the pool. The benefits for the spine will more than reward all your efforts.
Impact on the circulatory system
What else is useful for visiting the pool?
Beneficial effect on children
Swimming in the pool is recommended for all children and teenagers. The benefits for children will be simply enormous. Thanks to regular training, the baby will grow strong and strong. Water has a healing and hardening effect, so the child will practically not get sick. Thanks to swimming everything mental processes will return to normal. Parents of hyperactive children should consider swimming in the pool. The benefit for the child will be double: improvement and the ability to get rid of excess energy.
Water has a massage effect and relieves nervous tension and fatigue, which is very important for students. After bathing, they will feel invigorated and rested, while strong healthy sleep guaranteed. At school, it will be easier for the child to concentrate on the lesson and learn more easily. new material, because he will have the strength for this.
The benefits of swimming in the pool are also great for the general physical development of children. Their movements will be more coordinated, their muscles will be strong and strong, their body will be resilient. Another bonus that swimming gives is excellent posture and a healthy back, which is especially important for modern children, most of whom have scoliosis.
How to swim to get the most benefits
Contraindications
Rules of conduct in the pool and after it
Swimming - indications and contraindications for swimming in the pool
The benefits of swimming in the pool
You need to understand that the benefits of swimming in the pool are truly priceless. Swimming in the sea or ocean, unfortunately, will not give such effective results. This is explained quite simply. sea water contains an impressive amount of salt, which makes the swimming process easier, reducing the load on the muscles and allowing a person to stay afloat without special effort. Of course, this significantly reduces the benefits that swimming can provide.
In other words, the benefits of the pool are manifested in the fact that excellent prevention of numerous diseases is carried out, the main ones among which are:
- osteochondrosis;
- diseases of the spine;
- back diseases;
- cold.
As soon as a person is immersed in water, the human body is forced to optimally use all muscles, loading them evenly. The load on joints and bones is the most normal and is calculated human brain individually.
Anna Mironova
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Winter in Russia, figuratively speaking, lasts up to nine months a year. Those who can boast of stable financial income prefer regular swims somewhere in the warm sea. The rest have only such an alternative as a swimming pool. A healthy and pleasant procedure that everyone can afford - you just need to get a doctor’s certificate and buy a swimsuit.
But is a swimming pool as useful as we think? Are there any contraindications for such procedures?
Swimming in the pool - pros and benefits
Does your body lack tone? Want to get your body in shape for summer? Need an extra boost of energy? The ideal solution is a swimming pool.
What are its benefits, what does swimming contribute to?
- Treatment of scoliosis, osteochondrosis.
- Development of all muscle groups.
- Strengthening joints.
- Formation of correct posture.
- Getting rid of extra centimeters at the waist.
- Hardening the body.
- Strengthening the immune system.
- Increased resistance to colds.
- Positive effects on the cardiovascular, nervous and respiratory systems.
- Increased performance.
Visiting the pool - cons
- Chlorine used to disinfect pool water may cause allergic reactions skin, eye irritation and dermatitis.
- With constant swimming in the pool, the female figure becomes masculine due to strong development of shoulder muscles (with a couple of sessions a week and swims of no more than five hundred meters, the figure, of course, will not suffer).
- Swimsuit color fades from chlorinated water (do not take an expensive swimsuit to the pool).
Follow these simple rules, and the pool will become a source of exceptional joy, health and the most positive emotions for you.
As a form of physical activity, the pool is recommended for all people, regardless of age. And also for those for whom other sports are excluded. Who will benefit most from swimming?
- To those who wish lose weight.
- For those who are concerned strengthening your joints and muscle training.
- To those who are shown prevention of cardiovascular diseases.
- Adult men as prostatitis prevention.
- To those for whom stress- a common occurrence.
- For expectant mothers.
The pool is also indicated for diseases such as: 
- Osteochondrosis.
- Neurosis.
- Various disturbances in the gastrointestinal tract(for example, flatulence or constipation).
- Vegetovascular dystonia.
- Varicose veins.
- Placenta previa(in pregnant women).
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 be 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.
Swimming in the pool is great physical activity and full body massage. Regular exercise in water is recommended for people of any age, as well as pregnant women and those whose capabilities are limited due to diseases (cerebral palsy, autism, rickets, etc.). Today there are swimming pools in almost every locality, which makes swimming an accessible sport and entertainment for everyone.
What are the benefits of swimming in the pool?
Proper swimming in the pool brings enormous benefits to the body, which are difficult to overestimate. The weight of the body immersed in water decreases, which allows you to feel light and truly relaxed. The spine straightens, the intervertebral discs and all joints of the body rest. Swimming is the safest sport, and after exercise in the water there is no fatigue or soreness. After performing exercises in the pool, there are no joint pains or muscle strains, although these are common injuries in other sports.
While swimming, a person evenly loads all his muscles. The arms help keep the body afloat by engaging the muscle groups of the back and chest. Legs are driving force, they are strengthened during swimming, the buttocks are tightened. Since water resistance is 14 times greater than air resistance, even free swimming in a pool provides a more intense workout than simple aerobic exercise. A huge advantage is water body massage, which can relieve cellulite and tension.
Swimming results in the pool:
- Tightened and strengthened muscles of the core, neck, shoulders, arms, buttocks and thighs;
- Flexible and healthy joints;
- Alignment of posture and development of autochthonous back muscles, which together relieves pain in the spine;
- Lower risk of developing vascular and heart diseases;
- Normal blood pressure, which is a problem for hypertensive patients;
- A healthy respiratory system and an oxygenated body - resistance to hypoxia is developed;
- Accelerated metabolism;
- A resilient body and a sober mind (brain functioning improves);
- Increased efficiency and attentiveness;
- No headaches or stress;
- Increased emotional tone;
- Strengthening immunity;
- Disappearance of insomnia and normalization of appetite;
- Beautiful and proportionally developed figure.
Such a promising effect from swimming in the pool can only be obtained with regular exercise and correctly performed exercises from a technical point of view. If you just swim without even familiarizing yourself with swimming styles, then you shouldn’t count on results. To begin with, you should exercise under the supervision of an experienced trainer who will help you choose individual exercises and use your training time productively. The load should be acceptable for your body, and the pulse should not exceed 130-160 beats. /min.
The benefits of swimming in the pool are complex loads that involve not only muscle tissue, but also joints, bones, organs and body systems. That is why it is often prescribed in medicinal purposes, as it helps people with diseases such as:
- Ischemia, myocarditis, angina pectoris, neurosis;
- Cerebral palsy, autism;
- Rickets;
- Anemia.
Swimming in the pool for weight loss
Many swimming exercises in the pool help you lose weight. These are various leg swings, exercises at the side, stretching, but the main load is swimming in different styles alternately, since each has a different effect on muscle groups and forces you to spend different number calories. Breaststroke is the slowest style, but technically difficult, crawl is the fastest and most energy-consuming, and butterfly is the most intense, but the most difficult to reproduce correctly. With the help of a trainer, you need to think through a training program, set an appropriate load level and visit the pool regularly. It is mandatory to warm up before swimming in the pool and cool down after it, and the lesson itself should last at least 40 minutes.
To lose weight, it is important to take into account the temperature of the water: if it is too cold (below 24 ° C), then calories will be burned slowly, since fat is an excellent thermal insulator, it saves the body from the cold. The only option to lose weight is cold water- this is to move as efficiently as possible so that the body heats up. Another advantage of swimming in a pool is that the water massages the body, improving blood circulation in the skin, removing excess liquid, stimulating metabolic processes and breaking down cellulite.
People with a lot of weight are recommended to practice swimming in a pool, since in the water their joints and spine can rest from the load that they have to withstand every day. In water they are protected from injury and are subject to strengthening. When swimming to lose weight, watch your diet, as this sport increases your appetite. Do not dive into the pool with a full stomach, as the water pressure can cause unpleasant consequences. After your workout, eat something light, such as fruit or yogurt. Fill your menu with low-calorie, yet nutritious snacks and include as many healthy options as possible.
Swimming in the maternity pool
The first reason why you should take up swimming is that it will give your back and legs a rest. In the water you will feel light again, and your legs will receive excellent prevention of varicose veins. You will be able to move freely, stretch your muscles well, relax and get rid of worries. Water massage of the chest and increased blood supply to this area due to the work of the hands will eliminate the possibility of problems with lactation. You can keep your body in shape by swinging your limbs, imitating walking, and taking various poses that can be borrowed from other sports.
At any stage of pregnancy, swimming in the pool will be appropriate: in the first trimester it will help reduce the manifestations of toxicosis and improve the psycho-emotional background, in the second and third it will help prepare for childbirth, strengthening the muscles of the perineum. To do this, be sure to do leg stretching exercises, as the muscles are more pliable in warm water. Swimming underwater in a pool, that is, diving, is also very useful - by holding your breath, you prepare for pushing, during which the baby will not receive enough oxygen. By preparing him for this in advance and gradually, you will make his birth easier and you will know that he is not in danger of hypoxia.
Contraindications for visiting the pool for pregnant women are:
- Severe toxicosis;
- Uterine discharge;
- Placenta previa;
- Eclampsia;
- Hypertonicity of the uterus;
- Chronic appendicitis;
- Any disease that is in the acute stage.
To get maximum effect from swimming, use the help of a qualified instructor. You can go to aqua yoga - very popular destination among future and current mothers. If you are afraid for your tummy, then use a swim board or noodles. Choose the pool in which they are used modern methods water purification and disinfection of premises. The water temperature should be in the range of 29-31oC, so that not only you, but also your baby is comfortable. By the way, swimming helps the baby take the correct position before childbirth.
Children swimming in the pool
In addition to all the positive effects for children, swimming in the pool is the prevention of spinal curvature, the appearance excess weight and development of flat feet. This sport makes the child physically healthy and well-developed, hardened and resilient. Children who regularly visit the pool get sick less often, have a healthy appetite and sleep, they are active, mobile and positive. Children with cerebral palsy syndrome, increased excitability, hypertonicity or hypotonicity of muscles are recommended for therapeutic swimming in the pool.
Full swimming lessons for healthy children exclude the use of any accessories other than a cap and goggles. If a child swims in armbands or a vest for a long time, this does not bring proper benefits to his body. When enrolling him in a group, choose one in which there are no more than 15 children and preferably all of them are the same age. Please pay attention special attention choosing a trainer to be sure of the safety of your child and the productivity of his classes.
A child can swim from the first days of life, so classes can begin even in the first month after his birth. If you dream of a serious sports career in swimming for your child, then it is better to send your child to the pool by the age of 5-7 years, when he is able to follow the coach’s commands and withstand certain loads.
Pool swimming accessories
Visiting the pool requires you to have certain things that will make you feel comfortable both in and out of the water. In addition to a comfortable swimsuit, you should take with you:
- A cap. It must be of high quality so that you do not lose it while covering the distance;
- Shoes. The slates must be non-slip (with grooved soles) - this is the main criterion;
- Glasses. They should not allow water to pass through, so try them on in the store without putting on elastic bands, but checking how closely they are in contact with the skin;
- Shower accessories (gel, shampoo, washcloth);
- 2 towels;
- Nourishing skin cream;
- Hairdryer There may be permanent hair dryers in your pool. Don't forget your cosmetics and styling comb, if you use one;
- Fungus remedy. Buy something that is resistant to water and then your feet will be safe;
- Bag for wet laundry;
- Drinking water and a light snack.
If you are losing weight, you may need weights for swimming in the pool.
Contraindications for swimming in the pool
General strengthening and recreational swimming in the pool has a number of contraindications, which your therapist should tell you about before issuing a certificate for attending water classes. Swimming is contraindicated if you have:
- Any disease is in the acute stage;
- Severe heart defects, angina pectoris;
- Neurological pathologies with convulsive syndrome;
- Tuberculosis;
- Skin infections;
- Weeping diathesis;
- Open wounds;
- Eye diseases, for example, keratitis, blepharitis, conjunctivitis;
- Disorders of the musculoskeletal system with the need to fix the limbs;
- Malignant neoplasms;
- Paralysis;
- Epilepsy;
- Menstruation.
Swimming is most useful activity, during which a person simultaneously receives muscle stress and psychological relaxation. This is the prevention of many diseases and bad mood. Swim, be healthy and positive!