The benefits of swimming are not only obtained by athletes or professional swimmers. All age groups can benefit from this one exercise, especially if done regularly.
Swimming can build body strength. Because, to move in water, someone needs more power. Furthermore, swimming is a physical process that will train all major muscle groups, from the shoulders, back, pelvis, buttocks, to the legs.
Various Benefits of Swimming for Health
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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:
1). Improve the resilience of the respiratory and cardiovascular systems
A study concluded, in routine exercise for 12 weeks, oxygen consumption rose to 10 percent of middle-aged male and female participants. In addition, the impact of an increase in the amount of blood pumped each time the heart beats reaches 18 percent, which means an increase in heart strength.
2). Build muscle mass
The benefits of swimming can also be seen in an increase in triceps muscle mass (the back side of the upper arm), up to 25 percent in a group of men in a study. The results were obtained after a swimming program for 8 weeks.
3). Burn calories
About 500-650 calories will be burned when you swim for 1 hour, depending on how efficiently the activity is carried out.
4). Make the body relax
Swimming can be a means for the body to get relaxation. In addition, physical processing is said to be able to make a person feel calmer. As claimed in a study, swimming can clear your mind, encourage positive thinking, and confidence.
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Can Prevent Various Diseases
Swimming does not only make your body fit and healthy. Doing this exercise regularly can prevent the occurrence of several diseases, such as stroke, type 2 diabetes, and heart disease.
Swimming is also the best exercise choice for patients with certain diseases, such as patients with hernia nucleus pulposus, arthritis (arthritis), even as an exercise for recovery after stroke. Based on studies, swimming regularly can also increase life expectancy. Swimming regularly with 3-5 times a week, each for 30 minutes.
Swim well for everyone, both men and women, both children and adults. So, do not hesitate, invite all family members to swim together. Also, teach the Little One to swim to make him used to doing this sport and move actively in the pool from an early age.
How to make swimming a routine exercise
There are a number of tips you can do before deciding to swim and make swimming a regular exercise, namely:
- If you think that swimming might be dangerous because you suffer from an illness, consult your doctor first.
- When you will start swimming in the pool, check the depth and choose the most suitable water depth.
- Choose a safe and comfortable swimming pool. Don't forget to think about the distance of the swimming pool with 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 most appropriate for you, for example, morning or evening.
- Wear swimsuits that are comfortable and fit with your body.
- If necessary, wear glasses to prevent sore eyes due to swimming pool water containing chlorine.
Tips Before and After Swimming
For beginners, swimming sports must 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 for about 10 minutes. Then start extending the exercise time to 30 minutes. Do it regularly as much as 3-5 times per week.
If you have not felt comfortable inserting your face into the water, then as a beginner, you can first practice by soaking the body to the neck or walking in the shallower depths of the pool. It is considered far better to get used to before actually swimming, compared to swimming directly with improper techniques.
What must also be kept in mind is to always start a training session swimming by warming up and ending with cooling.
The benefits of swimming will be felt if done regularly. Schedule specifically. If you have started to take a schedule for practice, give yourself the motivation to continue to practice. When you begin to feel bored, try swimming with friends or family, so you get back excited.
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