Regular swimming training, combined with a healthy diet, can help improve body composition (the ratio of muscle to fat). However, it should be noted that intense swimming provides significantly greater benefits than more relaxed water sports with beach lifeguard.
A 2022 study published in the Journal of Exercise Rehabilitation found that middle-aged women who engaged in 60-minute vigorous swim training three times a week for 12 weeks reduced their body fat by nearly 3 percent. Aside from that, the swimmers also showed improvements in flexibility, cardiovascular endurance and blood lipid levels.
Swimming is generally a safe, low-impact workout
Many popular contact and individual sports carry some risk of musculoskeletal injuries from impact. This can be caused by the road, other players or equipment and can lead to bruises, broken bones and even more serious injuries. Swimming, on the other hand, is considered a safer workout because it’s practiced in a relatively safe environment.
The above injuries are less likely to occur while swimming because exercise in water is considered a low-impact activity. The load of your own body weight is even reduced by the buoyancy. That’s according to a 2015 study published in the Journal of Exercise Rehabilitation .
However, swimming is not a risk-free sport. Depending on the intensity of training, this can lead to tendonitis in the biceps or a tear in the rotator cuff. But apart from injuries, there is another risk of swimming in a pool.
A 2014 report published in the Bulletin of the World Health Organization (WHO) explains that swimming in pools and other recreational facilities poses a risk of drowning or contracting communicable diseases — infectious diseases that are spread through a person’s blood, body fluids or air can be transferred to another.
But the good news? However, the authors added that strict safety regulations for swimming pools and wellness facilities can significantly reduce these risks.
Swimming can lower blood pressure
Swimming can help reduce the risk of hypertension (high blood pressure). According to a 2018 study published in the European Journal of Preventive Cardiologywas published, it can lower blood pressure even if hypertension has already been diagnosed.
Here’s an example: In a 2014 study published in the journal BioMed Research International , 62 women with mild hypertension were randomly assigned to an intense swimming group, a moderate-intensity swimming group, and a control group.
The researchers found that the participants who exercised at high and moderate intensity were able to reduce their systolic blood pressure (upper value when measuring), their resting heart rate and their body fat percentage. No changes were found in the control group.
Aside from lowering blood pressure, swimming can offer a number of other health benefits. In the International Journal of Environmental Research and Public Health , researchers published a study in 2020 that found swimmers who swam in cold water had lower triglycerides, better insulin sensitivity, less mental illness, and a reduced risk of upper respiratory tract infections.
BENEFITS OF SWIMMING IN A POOL. BENEFITS OF SWIMMING IN THE POOL FOR WOMEN USEFULNESS OF SWIMMING IN THE POOL
Hello friends! Today we are going to talk about the benefits of swimming. Many have felt the positive psychological and physical effects of bathing in a river, sea or lake on a person. Swimming in open reservoirs helps not only to improve and strengthen the human body, but also to increase its life. These procedures are the cause of many positive emotions.
Who does not dream of diving into the cool, refreshing waters of an open reservoir in the hot summer and feeling a surge of joy and happiness? After all, they say that water eliminates negative emotions and restores strength. And this is the truth.
Swimming can be considered not only a sport, but also an effective therapeutic technique. This is a practically harmless exercise, since the body is evenly supported in the water from all sides, and there is also an even distribution of physical activity among all joints and muscles.
Bathing and swimming are among the best natural ways to prevent colds and harden the human body. They lead to improvements in:
The advantage of swimming is that it makes the skin elastic and the figure flexible, since all muscle groups are actively working. When moving in the water, the load changes: some muscle types tense, others relax. This allows to increase their performance and strength and to strengthen all organs of the body.
When the body is in the water, the static load decreases and the spine is completely relieved. Due to the formation of a muscular corset around it and large joints, the number of pain sensations in arthrosis, arthritis and osteochondrosis decreases.
The presence of synchronous work of body muscles simultaneously with respiratory movements leads to:
increase in tone;
increase in lung capacity;
Improvement of the respiratory muscles.
The constant active movement of the legs strengthens the feet, which is an excellent preventive procedure that prevents the occurrence of flat feet.