Water sports - and, in particular, swimming are rightly considered one of the most useful and effective types of physical activity. Activities on the water are equally suitable and will have an excellent effect on people with a wide variety of complexions and levels of sports training. But what do you need to know before buying a swimsuit and signing up for a pool?

Swimming - what is it, what are its features and advantages

Everyone knows what swimming is in general terms - this is a physical exercise performed in the aquatic environment, overcoming a certain distance in the water (without improvised means, but with the help of arms and legs).

From historical sources it is known that swimming was practiced in ancient times (in Greece and Rome), and the first competitions in this sport began to be held in the 15-16 centuries in Europe. Swimming is now part of the Olympic Games program and is the favorite sport of many people around the world. Why did it deserve such popularity?

1. Firstly, in swimming, compared to other sports disciplines, the risk of serious injury is minimal. This is due to the fact that in water the load on the joints and muscles of a person is insignificant, which means that it is almost impossible to damage them.
2. Secondly, swimming has an amazing effect on the whole body, from the musculoskeletal system to the psyche. When exercising in water, all muscle groups are involved, which is extremely beneficial for the body. In addition, regular visits to the pool is an excellent prevention of many diseases (for example, flat feet, scoliosis, obesity, and even heart disease).
3. Thirdly, swimming is the kind physical activity, which is not contraindicated, but, on the contrary, is recommended for pregnant women, since swimming in the pool has a beneficial effect on the spine, which is especially important for ladies in position.

Benefits of swimming

The beauty of swimming is that it can contribute to the achievement of a variety of goals at the same time - both health and aesthetic.

• The most well-known positive effect of swimming on musculoskeletal system . When a person is in the water, the pressure on his spine decreases, the vertebrae relax, but at the same time there is a certain load - it is she who strengthens the muscles of the back and the rest of the body.
• Regular exercise in the pool contributes to formation of correct posture. Do not forget that a straight and even back is not only beautiful and graceful, but also necessary for the normal functioning of the body. The fight against stoop will relieve headaches, as well as pain in the back and chest.
• Useful for swimming of cardio-vascular system. In general, any moderate physical activity has a beneficial effect on the heart, but swimming has a special advantage: in the water the swimmer is located horizontally, and in this position it is much easier for the heart to work.
• Swimming increases the overall endurance of the body, strengthens the heart muscle, which affects health most in the best way. As a result, a trained swimmer requires significantly less effort to perform a particular physical exercise.
• Swimming renders tremendous effect on the respiratory system. In swimmers, the volume of the lungs increases, their ventilation improves, and the work of the respiratory organs improves. As a result, a person can hold his breath for a longer period.
• Swimming lessons help deal with extra pounds because swimming is very energy-intensive for the body. A swimmer burns about 400 calories per hour, while an hour of running burns half as much! Besides, this species The load speeds up the metabolism, which means it contributes to weight loss.
• Exercising in cool water will also help strengthen the immune system, which means, in the long run, to avoid many diseases.
• Finally, swimming lessons have a good effect on the nervous system and mental state of a person. The time spent in water relieves excitement, calms, helps to normalize sleep and improve mood.

Contraindications and harm

Swimming lessons are contraindicated:

• People with dermatological (skin) diseases, such as fungus, lichen, eczema, psoriasis (although in some cases, people with psoriasis are allowed to visit the pool, since this disease is not infectious).
• With heart disease (for example, arrhythmias, heart disease, heart failure).
• Persons suffering from neurological diseases, accompanied by involuntary muscle contractions.
• With infectious diseases.

It is also worth remembering that water in public pools is always disinfected with chlorine-containing substances, so swimming may be contraindicated for people with sensitive skin or allergies to chlorine.

There is, however, an alternative to the pool - these are open and closed reservoirs, especially if they are in close proximity. But when swimming in such places, it is necessary to take into account the quality and pollution of the water, because swimming in rivers and lakes is far from always safe.

1. Get special clothes for swimming: swimsuit, cap, goggles. They will be useful to you both for visiting the pool and for relaxing at sea.
2. Do not be lazy to do a little warm-up before diving into the water. Warm muscles will be easier to work.
3. Try various styles swimming (crawl, breaststroke, freestyle or backstroke) and choose the one that suits you best.
4. Schedule your workouts so you can track your progress more easily.
5. Move smoothly, do not swing your arms, otherwise you will spend too much energy and get tired quickly.

Everyone knows that the pool improves health, however, what dangers are hidden from us? - come and read.

Swimming in the pool is well spread as it is one of the most quick ways reset excess weight and improve your health. Before buying a subscription, it is worth learning about all the dangers that lie in wait and positive aspects, to avoid negative impact on the body.
Doctors strongly advise: "Go to the pool, and you will forget about many diseases!". Is swimming really safe? - let's figure it out in order.

Benefits of pools: what do they give

The pools are in a good way improve your health. In addition to the positive effect on the body, you can learn to swim in the pool if you work out with a trainer. Swimming in the pool is especially important for children, as it helps to develop the body and teaches them not to be afraid of water.
For many children and adults who have disorders of the musculoskeletal system, doctors strongly prescribe a pool, as it unloads the spine and improves joint function.

The benefits of swimming in the pool for men, women and children

During swimming, all muscles are activated. If a person had cellulite or loose skin before visiting the pool, then after a month of classes, the whole body will become toned and elastic. Swimming in the pool can replace a full-fledged workout in the gym, or become a good addition.

Breath
Due to the fact that you have to hold your breath, you can develop resistance to oxygen starvation. Increases ventilation in the lungs, which prevents congestion and some diseases.

Advice! Try to work on your breathing - dive and learn to hold the air. So, the lungs will train and in the future you will be able to avoid oxygen starvation and other troubles associated with the lungs.

Heart
Due to temperature fluctuations and various types swimming - horizontal and vertical, improves the elasticity of blood vessels. The heart begins to work better, as during swimming, blood flow to the heart improves.

joints
During swimming, the entire musculoskeletal system is unloaded, as a result of which posture improves, and the muscles become stronger.

weight loss
Due to the resistance of water, you have to strain more, which means you spend more energy. If you eat right and swim in the pool at least once a week, you can lose at least 5 kilograms in one month.

Nerves
During swimming, the nervous system calms down. If you swim at least once a week, the stress in life will be less.
All of the above benefits apply to women, men and children of all ages. The pool has a positive effect on any organism.

Pool damage

• Infections are the main danger and harm when it comes to a public pool. The fact is that disinfection according to the established rules is carried out once a day, or in between sessions. At this time, walkways, benches, showers and handrails are washed, however, water and other surfaces remain dirty. Drainage of water may not occur every day! The most common ailment is a fungus of the skin surfaces. It is easy to pick it up, as it is enough to stand up or grab onto the place where the infected person touched. It is also possible to contract a viral skin disease.

Hepatitis and Giardia are less common but also common infections that can be caught in a public pool. Often this happens where there is a large flow of visitors and it is difficult to fully clean the pool and drain the water. To become infected, it is enough to accidentally swallow a small amount of water.

• Hygiene. This aspect may not be harmful in terms of infection and disease, however, it has a negative impact on pool visitors. The fact is that in public places there are often people who are poorly hygienic, swimming with a dirty head and body. Because of such personalities, it becomes scary to catch infections, and also unpleasant for aesthetic reasons, because everyone has a common water.

How to protect yourself from infections in the pool

• Get tested
  Before going to a public swimming pool, a complete examination is required. The fact is that a certain type of bacteria and fungi does not manifest itself clearly, which is why a person may not even know that he is infected.
• Focus on quality, not price
  The worst places to swim are public cheap pools. The more accessible the place, the more people, which means that there may simply not be time for high-quality cleaning and equipment replacement.
  No one says to look for an overpriced pool, however, you should pay attention to the flow of people and the attitude of the staff towards cleaning. It is advisable to visit a trial session before buying a subscription. If you see that the pool does not meet the conditions that were given above, then continuing to go there is undesirable
• Get your vaccinations up to date
  If you get vaccinated on time, the risk of catching hepatitis and other infections is drastically reduced. It is advisable to do seasonal and general vaccinations prescribed by a doctor.
  

  Important! Don't forget about clothes - be sure to wash your bathing suits and wash your cap after each session. How to protect yourself from infections in the pool

What substances are added to pools: is it worth it to be wary

Various substances are added to the pools, the most popular of which are:

• Chlorine is the most reliable and affordable substance for water purification. Unfortunately, this substance is the most popular in Russia, while in other countries, this method of water purification was left as far back as 1820. Chlorine negatively affects the skin, causing itching and dryness. After swimming in such water, it is important to wash yourself well and use a nourishing and moisturizing cream.
• Bromine is dangerous for allergy sufferers, as when swallowing water, it can cause pulmonary edema. Bromination of water is considered one of the most expensive means of purification. The main advantage of this substance is that it does not cause any problems on the skin.
• Active oxygen is good because it does not contain chlorine, so if it gets into the eyes, there will be no inflammation. The disadvantage of this method of water purification is that there is a danger of overdoing it. Due to the fact that active oxygen is quickly broken down in water, it needs to be added more and more often. Excess reagent can lead to inflammation and dryness
• Ozone is one of better ways for water purification. Ozone rids the liquid of bacteria and viruses. With an excess of the substance in the water, the respiratory tract may be affected.

Advice! Regardless cleanser, after each session, be sure to clean the skin well with soapy water and use a body lotion or cream so that the skin does not dry out and is protected from negative factors.

Pool water disinfection: how often should it be done?

According to the new sanitary rules, disinfection must be carried out daily before the opening of the pool, between sessions and before closing. During disinfection, water must be drained and disinfected. Borders, benches and showers should also be washed with special disinfectants.

It is difficult to find a person who would not like to swim. Children, adults, pensioners, women and respectable men love to wallow in the water and beautifully cut the water surface:) If it were our will, many would work in the water.

So why not combine business with pleasure? The benefits of swimming for men have long been confirmed and do not need proof. Today's conversation is about the advantages of swimming over other sports.

Fitness equipment helps you stay in shape and improve your health. Nobody argues with this. All you need is a membership and time or your own gym. The situation is similar with running. Not everyone can force themselves to get up an hour earlier and run through the cold. And I want so much that there are health benefits, and fat does not accumulate, and workouts are enjoyable. Water sports are exactly what you need.

Swimming for health

Relating to cardio loads, swimming allows you to keep your muscles in good shape, burn excess fat and have fun. The beauty of water training is the almost complete absence of contraindications. Swimming is often prescribed as a rehabilitation procedure. It is not necessary to become a dolphin or a mermaid 🙂 it is enough to visit the pool a couple of times a week and enjoy the benefits.

Strength and tone

Do not think that cardio training only strengthens the body. Not at all. Leisurely movements on the water surface will make the muscles stronger, more elastic, and increase tone. And a strong heart and elastic vessels - it goes without saying. In addition, overcoming the water gives a natural load. Therefore, the pool easily replaces training on simulators. If we compare half an hour of running and swimming, then in the latter case, the load is higher and more calories are consumed.

INTERESTING. The first drawings depicting swimmers are found in caves in which ancient people lived 7,000 years ago. The first written records date back 4000 years. In 1800, the first European swimming competitions were organized. Athletes used the breaststroke style.

The high density of the environment forces the body to do a lot of work. Imagine resistance exercises, but without a machine. In addition, there is no need to use multiple devices. Just swim 🙂 All muscles work - back, chest, arms, legs and abs. And here's another thing ... the effects of swimming on the body have been proven, tested and re-checked in dozens of studies. You may not believe. Go to the pool and try.

Health benefits of swimming. Save the joints

Water gives the load, but also protects the body from damage. No need to think about falls, abrasions and bruises. In water, the body weighs less, and only the shoulders and head are constantly in the air. What follows from this? Lots of stuff. First of all, the minimum load on the spine and joints of the legs. And the shoulders account for all 10-15% of your mass. When compared to running, pushing weights or jumping, the risk of injury in the water is minimal.

Let's look further. Less stress, less time for rest and recovery. In addition, reducing the load on the joints allows you to pump your muscles more efficiently. In addition, swimming is prescribed to achieve physiotherapeutic effects - the development of joints and muscles, the restoration of flexibility and mobility. So water is the best for preserving ligaments, tendons and cartilage.

The benefits of swimming. Flexibility

This "bun" is interconnected with the previous paragraph. How are workouts in the rocking chair going? We work individual muscle groups - Monday biceps and triceps, on Wednesday we load the calf muscles and thighs, and on Fridays we have abs and back. How about compound workouts? Crawl, breaststroke and other types of swimming will load all the muscles. At the same time or in turn, but all.

You swim due to the work of the legs and arms, the back, chest and abs are involved. Each tendon and ligament works in unison with the rest. Stretching improves, and, consequently, the flexibility of the whole body. Ideally, before the swim, you need to stretch. We stretch the joints, warm up the ligaments and muscles. A small set of exercises for 3-5 minutes is enough. This will allow the body to work at full capacity without injury.

Strong heart and blood vessels

What muscle does not stop for a second? What muscle works all your life? Of course, heartfelt. Just imagine the load! Proper training definitely won't hurt. The aerobic component allows you to increase the elasticity of blood vessels, strengthen the walls of the heart, and increase endurance. Water itself creates an additional effect - external pressure increases blood flow from the periphery to the heart.

DID YOU KNOW… that athletes mostly use 4 styles? During the competition, breaststroke, crawl, butterfly and backstroke are used. There are much more amateur styles. We don't need speed, which is why most people prefer headless styles. On open waters, saplings, breaststroke, crawl without diving, doggystyle, saltwater and trudgeon are common.

Excess oxygen not only trains the heart, but also enhances immune responses. The body becomes stronger, easily coping with inflammation. 30-40 minutes of daily swimming reduces the risk of ischemia by about a third. Swimming is also indicated for hypertensive patients and people with high risk development of hypertension. Three half-hour workouts a week stabilize pressure, reduce the likelihood of sudden jumps.

Reduce the likelihood of diabetes

A serious disease that can appear for various reasons, including hereditary ones. But this does not mean that you need to give up on the problem. A predisposition is a predisposition, but it's worth consulting with doctors. In many cases, it is doctors who prescribe swimming as a prevention of the occurrence diabetes. The whole question is how to swim correctly.

It is believed that type 2 diabetes appears less often if you burn more than 500 calories per week. Swimming is more gentle on the body, so you can comfortably burn much more. For example, 30 minutes of breaststroke three times a week burns 800-900 calories. Much depends on body weight, but the risk of diabetes is reduced by about 10-15 percent. Combined with proper nutrition, this gives good chances.

IMPORTANT! Swimming is able to put a person in operation even after serious injuries and illnesses. Doctors prescribe water procedures for serious procedures, amputations of limbs, paralysis. For this, developed special techniques. For example, to restore mobility, they use the Colchian-Iberian style and dolphin swimming.

Weight loss is an important effect

Do not think that being overweight is a purely female problem 🙂 Yes, men often pay less attention to the figure. Sometimes we abuse beer, various sweets, a hearty dinner and score on trips to the gym. It's not always a matter of laziness or a disregard for oneself. Who in their right mind would refuse a toned figure and relief muscles? Another thing is that life spins, leaving no time for serious training.

You can argue with this, shrug your shoulders and shake your head contritely. And you can buy a subscription to the pool. It is very difficult to remove excess on the stomach. But! Think about these numbers. Half an hour of intense walking burns about 100 calories, the same amount of cycling - 250. With swimming, everything is cooler. If you swim with an intense breaststroke, then in 30 minutes you will spend 350-400 calories.

Of course, simplicity, apparent. The final result depends on nutrition, frequency and intensity of training, weight and body characteristics. So do not be fooled by the seeming ease of exercising 🙂 A visit to the pool is as effective as a gym. According to research, a half-hour swim in terms of energy consumption is equal to an hour of iron pulling. So think what's better.

How to swim in the pool to relieve asthma symptoms

Another plus from water sports. Even if you do not suffer from asthma, swimming will strengthen the respiratory system and reduce the risk of colds. But this has already been discussed, so a little specifics. On the one hand, asthma and physical activity are incompatible things. Although, if you remember the Scandinavian skiers… 🙂 It's in the air. The atmosphere in the gym is dry and cool. Yes, there are plenty of allergens.

At the time of the swim, a person breathes moist warm air. Rapid breathing causes no symptoms. The only exception is bleach in high concentrations. Therefore, when choosing a pool, we advise you to pay attention to the specific smell. Even healthy people bleach in large quantities contraindicated. Otherwise, asthmatics and people with other respiratory diseases have nothing to fear.

Alternatively, consider salt water pools. Ideal if you live near the sea. The benefits of swimming in the sea outweigh the benefits of exercising in the pool. The point is the unique composition of water and air. Thanks to this, respiratory function improves, constant training will increase lung capacity, relieve painful symptoms. Not everyone is destined to live by the ocean, but no one forbids visiting the pool!

Down with stress!

It is possible to list the advantages of swimming as a workout and an element of a healthy lifestyle for a long time. There are tens of thousands of medical studies alone, not to mention sports research. But there is one plus that can outweigh the rest. And easily ... It's about a good mood. Doctors say that many diseases are from the nerves. Stress at work, in the family, quarrels in public transport negatively affect the entire body.

Remember yourself 🙂 You climb into a river, a pond or a pool ... you calm down almost immediately, your mood becomes, if not wonderful, but the negative goes away for sure. Arriving at the pool, pay attention to the faces of people before and after swimming. This is how you look too. According to psychologists, 60-70 percent of people feel a rise in mood, about the same number feel more cheerful.

ADVICE! "Winter swimming" is considered an excellent workout, both for the heart and for the whole body. Remember, the body tempers the correct and systematic winter swimming. Sudden hypothermia can cause muscle spasms, increased pressure, and heart failure. The procedure should be started gradually under the guidance of specialists.

The psychological benefits of swimming are immediate. Positive emotions are not affected by the intensity of the loads. Try to swim the distance with pleasure. By the way, choose a time when the influx of people is smaller. A puffing and snorting crowd can reduce the pleasure of swimming 🙂 As soon as you get involved in classes, no one will spoil your good mood.

Such a psychological effect has a strict scientific explanation. It has been proven that during a swim, a large amount of endorphins is released into the bloodstream. The second name of these substances is hormones of happiness. Remember the feeling of the first successes of children, the beautiful view from the window, the feeling of unusual sweets? These are endorphins. Training in the pool stimulates pleasure and happiness, dulls pain, including emotional ones.

Go ahead. Swimming is kind of like yoga. See for yourself - movements that can stretch muscles, tendons and ligaments. Swimming develops flexibility, improves blood circulation, and increases blood flow to the brain. And all this against the backdrop of calmness, peace and Have a good mood. Why not yoga? 🙂 This alone is enough to run for a subscription for six months or even a year. In addition, swimming can become a family leisure activity.

How to learn to swim correctly

And how to train to get all these "buns"? What can I do to be effective at my own pleasure? In general, nothing special is needed ... Having decided to pump up muscles, drive off fat or improve your health, think about it. Think about what sports you can pull physically and financially. What is the soul for? What are the benefits of training? The decision must be accurate and balanced.

IMPORTANT! Swimming has few contraindications. But it is better to listen to the advice of a doctor, especially for hypertensive patients. Second moment. Choose a quality service. Pool - public place and, despite the requirements to provide a medical certificate, there is a risk of catching a fungus or skin infection. So don't be fooled by cheap subscriptions.

Swimming is suitable for everyone - a businessman, an office worker, a teacher, a steelworker, youth and pensioners. Wealth, social status, the presence of houses, apartments and cars are not important. This "husk" disappears in the pool, where everyone is equal ... everything is almost "what mother gave birth to" 🙂 The desire to become more beautiful and healthier plays a role. The benefits of going to the pool are great, and the time and financial costs are minimal.

PS. Enough words. It's time to act. We are preparing a certificate of the absence of skin diseases, swimming trunks and a towel ... and forward to a healthy life!

Water is the mother of all living things. According to one theory, people came out of the ocean. Perhaps that is why swimming is so much fun. A person who regularly visits the pool always looks fit, cheerful and energetic. This is due to the beneficial effect of life-giving moisture. Experts have long proven the benefits of swimming in the pool. What exactly does it express?

Swimming in the pool. Benefits for body shape 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 that of air. Therefore, it will take much more effort to make the simplest movement. Muscles are actively working, calories are intensively burned. 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 form a beautiful silhouette with broad shoulders and narrow hips. At the same time, there will not be a large number of muscle mass just like working out at the gym. Women should not be afraid of the appearance of masculine features in their figure, because it is genetically inherent 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 body support. Therefore, the load on the joints and spine is reduced. In the pool, they sort of “crack down”. Intervertebral discs are unloaded and take the correct position. With the help of swimming, you can get rid of many problems with posture, 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 bathing, the back muscles are very active. They become stronger, more resilient. Developed muscles also allow you to unload the spine, because it takes over part of the load on itself. Those people who have a sedentary job just need to swim in the pool. The benefits for the spine will more than reward all efforts.

Impact on the circulatory system

At water procedures ah, blood pressure and heart rate decrease. And this is prevention. cardiovascular disease. Regular physical activity increases the endurance of the heart and normalizes the heart rhythm. Also, the massage effect of water has a beneficial effect on blood vessels, making them more elastic. Thus, swimming is an effective means of combating varicose veins.

Respiratory load

While swimming, you often have to hold your breath. Therefore, a person is forced to work more actively with his lungs. The breath becomes deep. The swimmer uses the entire area of ​​​​the lungs, which allows you to saturate the body with oxygen. As a result, in ordinary life, a person gets used to using breathing more rationally. Thanks to regular training, the body becomes resistant to hypoxia.

Other Benefits of Going to the Pool

Swimming in the pool also has a beneficial effect on the nervous system. The benefit is as follows. Water calms a person. This effect is achieved due to the complex effect on the body. This is a light pleasant noise, splashing, and massage, and unloading of all joints, and physical activity. Therefore, after swimming, a person is relaxed. Often, to cure insomnia, it is advised to visit the pool. Thanks to this effect on the nervous system, people begin to feel much more cheerful, attention increases, the ability to concentrate, and the overall emotional background improves.

As you know, swimming is a great way to harden. The body is regularly exposed to low temperatures because the water in the pool is always cool. This makes you actively move and disperse the blood. Also, the body is forced to adapt to changes in temperature and humidity levels. People who regularly visit the pool rarely get acute respiratory infections, are practically not subject to weather effects, colds.

Beneficial effect on children

Swimming in the pool is recommended for all kids and teenagers. The benefits for children will be 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, all mental processes will return to normal. Parents of hyperactive children should consider swimming in the pool. The benefits for the child will be twofold: recovery 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 refreshed and rested, while sound healthy sleep is guaranteed. At school, it will be easier for the child to concentrate on the lesson and it will be easier to learn 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, the muscles - strong and strong, the body - hardy. 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 out of it

For classes to have a positive effect, many features must be taken into account. First, you should decide on the frequency of water procedures, their focus. When choosing a swimming style, remember that:

• In the presence of pain and discomfort in the spine, it is not recommended to swim with a butterfly. The fact is that this is one of the most difficult ways of swimming. The body makes active and sharp movements. An unprepared or injured back may not be able to cope with the resulting load, and sudden jolts and jumping out of the water can exacerbate the situation.

• However, if the back is healthy, and the person wants to lose weight, then attention should be paid to the butterfly. This is the most energy-intensive style of swimming, in which the maximum muscles are involved. In the butterfly stroke, it is necessary to perform an energetic stroke with the hands, a push with the legs, the back makes a wave-like movement, the body constantly “jumps” up and down. As a result, absolutely all muscle groups are worked out.
• For problems with posture and back, it is best to swim with a breaststroke. This method minimizes the load on the spine, all movements are performed smoothly. Helpful in correcting scoliosis.
• It is also very useful to swim on your back. The spine in this position straightens and rests. This style is good for strengthening the whole body.
• The front crawl can be used in combination with any of the selected strokes.

Contraindications

In some cases swimming in the pool is prohibited. Benefit can turn into harm if a person has the following diseases:

• ARI or SARS in the acute stage.
• Congenital heart defect.
• Epilepsy or other diseases that cause seizures.
• Any allergic reactions on the skin.
• Hypertension.
• Tuberculosis.
• Any skin disease.

Rules of conduct in the pool and after it

1. After swimming, you need to take a shower with hygiene products. They will wash away the chlorine used to disinfect pool water and soften the skin.
2. You should always wear a cap and swimming goggles - this will avoid getting chlorine on your hair and eyes.
3. You need to go outside only with a well-dried head. This will avoid colds, migraines, etc.
4. The pool has right-hand traffic. Compliance with this rule will avoid collisions.
5. If a person is just learning to swim, then it is better not to swim deep.
6. The showers and the pool are always wet and slippery, so you don’t need to make sudden movements, otherwise you can fall.
7. There are special places for jumping into the water.
8. You can not swim immediately after eating, you need to wait 2 hours. After bathing, warm drinks are useful: tea, cocoa, herbal infusions. They warm well.

Many people are impressed by the healing effect that swimming in the pool gives. Benefits (reviews from lovers of water procedures are the best confirmation) from such activities is undeniable. People emphasize that they began to feel much better, more cheerful, a supply of energy appeared, their mood improved.

Swimming is one of the most beneficial, natural types of physical activity for a person. Swimming in a pool and open water is fundamentally different. Today we will talk about the first option.

What are the health benefits of swimming?

The stay of a person in water gives an incredible surge of strength and energy. It doesn't matter if you go to the pool to recuperate after a hard working week or want to achieve high results in competitions. In both cases, you should carefully consider the choice of pool.

Do not save and choose the cheapest option. In such pools, apart from the cold temperature of the water, the dubious quality of its cleaning and the fungus in the showers, nothing good can be found. Choose a pool based on good feedback. With all this, if you are doing “for yourself”, then you can still save on a coach.

There is a lot of useful information on the Internet about how a pool is useful, correct technique, methods of training in swimming. There are many types of fitness that are associated with being in the pool, have health benefits: aqua aerobics, water polo, speed swims (including triathlon).

Swimming is one of the most beneficial, traditional activities. This type of physical activity can bring health benefits when the pool has an acceptable water temperature (from 27-29 degrees Celsius), the quality of cleaning is noticeable not only externally, but also confirmed by relevant certificates.

To have a beneficial effect on the skin, strengthen muscles, you need to prepare a little before entering the pool. Of the things, except for swimming trunks, a special cap, towels, you will need a certificate from a doctor (dermatologist). Once in the pool, you should warm up well, as before any kind of activity. Below are some examples of such exercises:

● It is important to pay attention to the muscles of the neck so as not to pinch the nerve in the water. Perform 7-10 slow tilts back and forth, then 7-10 repetitions to the left and right (it is better to exclude head rotation, due to their risk of injury);
● descending lower along the body, we proceed to slow rotation in the shoulders back and forth, 10 repetitions on each side;
● your corset plays an important role, so make 10 circular rotations of the pelvis in both directions;
● to the previous exercise, you can add 5-7 tilts of the body back and forth, left and right;
● Finally, you can do push-ups 10-15 times (permissible from your knees) to finally warm up your shoulder girdle and pectoral muscles.

After 1-2 months of regular exercise in the pool with proper exercise and rest, you will feel a positive change in your body, the benefits of swimming will not take long. It is enough even once a week for 40-50 minutes of swimming in the pool to feel the unloading of the central nervous system (central nervous system), improvement of the condition of the cervical and lumbar back. I propose to find out which muscle groups swimming develops, as well as how swimming is useful for the figure.

What develops swimming in the pool?

In swimming, it is very important to make movements in a relaxed manner, smoothly moving your hands. The problem of muscle stiffness is encountered, both by people who cannot swim, and with problems cervical, back corset (twisted posture or old chronic pain).

We notice how amateur and professional swimmers have well developed shoulders and wide pectoral muscles. Swimmers with experience always have an even posture, a healthy back and a toned body. I immediately recall the footage of watching the Olympic Games or the popular foreign TV series "Malibu Rescuers".

Many from long sedentary work and sedentary image life (or over active, in the absence of proper recovery) suffer from cervical osteochondrosis, protrusions in the lumbar region. With the right systematic approach, work in the pool with a competent rehabilitation specialist, you can return your body to its former mobility.

Swimming relaxes and strengthens all the muscles of our body that are under water, helps to cheer up, increase the overall endurance of the body and the cardiovascular system, and the performance of the spine.

Different styles and techniques of swimming allow you to focus on a specific muscle group. For maximum effect, in the absence of doctor's contraindications, learn to swim different styles. This will allow you to alternate muscle loads, increase the confidence in the feeling of water in general.

What are the benefits of swimming for men?

Due to intensive swimming in men, the shoulder girdle, chest muscles, strength, endurance of the body develop, and efficiency increases. The benefits of swimming for men cannot be overestimated. In addition to the fact that you can learn to stay on the water, develop your swimming technique, such a skill can be very useful on the beach if you suddenly need to save a drowning person.

Let's move on to more pleasant examples. Every man openly dreams of a son, and in secret - of a daughter. How nice it will be to teach swimming to your children, showing a worthy example. In addition, swimming is perfect for relaxing, relieving muscle clamps (after sedentary or physical work).

The benefits of swimming for women

For women in swimming, in addition to receiving positive emotions, there are a number of pluses for the whole body. Is the pool suitable for the figure? Yes. One of the advantages that a pool can give a girl is to bring her body into excellent shape.

I want to dispel the myth that “floating women” have an ugly figure with big shoulders. Before writing the material, I managed to get acquainted with the work of Olympic champions. They are all slim and fit.

This applies to swimming and many other sports, for example, girls are afraid to engage in power loads in gym because they don't want to look "masculine". Yes, such cases do occur, but only with the use of additional hormonal drugs growth.

Swimming or training in the gym “naturally”, the girls will have an exceptionally feminine, toned figure. In swimming, as in any business, the main thing is not to overdo it, the benefits for women are obvious.

Swimming is the least traumatic sport, where in 40-45 minutes of a regular session you can get in great shape. Girls, combine business with pleasure - go to the pool.

For children, the benefits of swimming are invaluable. Often in the pools you can see young mothers with children. It is very useful for children of different ages to spend time in the pool from an early age (in the absence of contraindications, which are given in the block below). What gives swimming in the pool for children:

● no load on the joints of the legs;
● positive effect on blood circulation;
● training of the whole body at once;
● improves body movement for flexibility and joint mobility;
● use for respiratory system baby.

What are the benefits of swimming for weight loss?

More and more people are thinking about losing weight. But at overweight strength training can be dangerous for joints and bones. Swimming is the best safe solution in this case. For example, a person weighing 60 kg will use up more than 300 kcal in 30 minutes of calm swimming on his back, and a person weighing 90 kg will use more than 450 kcal under the same conditions.

Different styles of swimming carry their own energy costs, in their own way help with weight loss. Crawl- consumes the most calories, emphasis on the chest, latissimus dorsi. Crawl on the back - ideal for recovery after an intense workout, focus on the muscles of the back and hamstrings.

Breaststroke- strengthens muscles and cardiovascular system, emphasis on shoulders, chest, latissimus dorsi. Butterfly- perfectly burns fat and speeds up metabolism (metabolism in the body), focus on the chest, back, abs and shoulders.

Contraindications

Swimming helps fight many diseases, but it can aggravate some and it is important to know this before visiting the pool. I offer 8 main swimming bans in order of importance:

● infectious diseases and periods of exacerbations, chronic diseases (cystitis). This is one of the most serious contraindications;
● all types of malignant tumors;
● heart disease (arrhythmia, angina pectoris, heart failure). But not everything is so clear-cut here. In some individual cases, doctors themselves prescribe swimming as part of the rehabilitation process. The human body is unique, each case should be approached individually;
● diseases of the skin (, dermatitis, eczema, etc.). It is very difficult to know how the skin will react to chlorinated water;
● Allergy (also to be decided individually with the doctor);
● the presence of open wounds of any severity. There is in the pool big chance catch an infection. It's not worth the risk;
● some eye diseases, consult an ophthalmologist;
● pregnancy. No, this does not apply to contraindications in swimming, it's just that many people have similar questions. The answer is that it is possible for pregnant women, it is even useful to swim in the pool under the supervision of a specialist (it helps to strengthen the muscles, the entire spine, and the favorable development of the fetus).

Summarizing, we can say with confidence that swimming, in the absence of contraindications, will only benefit the whole body. After a series of regular exercises in the pool, feel the lightness in your body, freshness of the skin, and a surge of strength. If the article was useful and you have any additional questions - write, do not hesitate. Well, while I ran to the pool! Health to everyone!

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