Various Benefits of Swimming for Health
Benefits of Regular Swimming
Swimming can increase stamina because it is related to the resilience of the respiratory, cardiovascular system, and increased muscle mass. In detail, the benefits of swimming that you can get from doing it regularly, namely:
Improve the resilience of the respiratory and cardiovascular systems
A study concluded, in exercises carried out routinely for 12 weeks, oxygen consumption rose to 10 percent of middle-aged male and female participants. In addition, the effect of increasing the amount of blood pumped each time the heart beats reaches 18 percent, which means an increase in heart strength.
Build muscle mass
The benefits of swimming can also be seen in the increase in triceps muscle mass (back side of the upper arm), up to 25 percent in a group of men in a study. The results were obtained after a swim program for 8 weeks.
About 500-650 calories will be burned when you swim for 1 hour, depending on how efficiently the activity is carried out.
Make the body relax
Swimming can be a means for the body to get relaxation. In addition, physical exercise is said to make someone feel more calm. As claimed in a study, swimming can clear the mind, encourage positive thinking, and confidence.
Can Prevent Various Diseases
Swimming does not only make the body fit and healthy. Doing this exercise regularly can prevent several diseases, such as stroke, type 2 diabetes, and heart disease.
Swimming is also the best exercise choice for sufferers of certain diseases, such as patients with nucleus pulposus hernia, arthritis (arthritis), even as an exercise for post-stroke recovery. Based on studies, swimming regularly can also increase life expectancy. Swim regularly with 3-5 times a week, each for 30 minutes.
Swimming is good for everyone, both men and women, both children and adults. So, don’t hesitate, invite all family members to swim together. Teach also the little one to swim to make him used to doing this sport and move actively in the pool early on.
How to make swimming as a routine exercise
There are some tips that you can do before deciding to swim and make swimming as a routine exercise, namely:
If you think that swimming may be dangerous because you suffer from an illness, consult your doctor first.
When you will start swimming in a swimming pool, check the depth and choose the most appropriate water depth.
Choose a safe and comfortable swimming pool. Don’t forget to think about the distance between the pool and the house so that you are not lazy to swim regularly.
You can take swimming training classes provided at the swimming pool. There is a swimming pool that provides programs for beginners. This might be suitable for those of you who are just starting to learn to swim.
Take time every week to swim regularly. You can choose and determine the time that is right for you, for example morning or evening.
Wear swimsuits that are comfortable and fit your body.
If necessary, wear glasses to prevent sore eyes due to pool water containing chlorine.
Tips Before and After Swimming
For beginners, swimming should be done slowly. The initial lesson that needs to be understood is the rhythm of movement and breathing. The recommended time for beginners is to take a swimming session of about 10 minutes. Then start extending the exercise time to 30 minutes. Do it regularly 3-5 times per week.
If you don’t feel comfortable putting your face in the water, then as a beginner, you can first practice by soaking your body up to the neck or walking in a shallower depth of pool. It is considered far better to get used to before actually swimming, rather than directly swimming with improper techniques.
Also to remember is to always start swimming training sessions by warming up and ending with cooling.
The benefits of swimming will be felt if done regularly. Schedule specifically. If you have started taking a schedule for training, give yourself motivation to continue to practice. When you start feeling bored, try swimming with friends or family, so that you get excited again.