The benefits of swimming in the pool for women, pregnant women, for health, shape, spine, weight loss, immunity

According to doctors, swimming is beneficial for both adults and children. It promotes the development of the musculoskeletal system, tones the muscles, develops the functioning of the joints, thereby improving posture and body shape, which is especially important for women.

Swimming in bodies of water or a pool is recommended both for medicinal purposes and as a preventive measure to maintain good health and a stable psychological state.

The benefits of swimming in the pool for the female body

The benefits of swimming in the pool for women is that it is a good way to prevent and treat women's diseases and problems.

Regular Swimming Activities:

1. Prevents excess weight, which can provoke diseases of the cardiovascular system, gastrointestinal tract and respiratory system.
2. Allow to get rid of cellulite, make the skin elastic.
3. Contributes to the formation of correct posture and makes the joints flexible.
4. Helps to improve mood and relieve stress. Water is an excellent remedy for insomnia.

Swimming for the spine

Swimming not only helps to relax, but also to train the muscles. For problems with the spine, water is an alternative way to treat and prevent diseases of the musculoskeletal system. In water, the load on the spine is reduced, which makes it possible to perform health-improving exercises without discomfort.

Swimming helps:

• strengthen the back muscles;
• remove pinched nerves and displacement of intervertebral discs;
• correct posture, violations of which negatively affect the musculoskeletal and nervous system.

Strengthening the cardiovascular system

Swimming is good for the cardiovascular system as well. It normalizes metabolism and improves endurance.

Benefits from classes:

1. During training in the pool, the swimmer is in a horizontal position. In this state, it is easier for the heart to expel blood.
2. When swimming, a person breathes deeply, and the muscles are actively working. This allows you to remove stagnation of blood and lymph in the vessels.
3. Swimming normalizes blood pressure.
4. Swimming improves heart function and reduces the likelihood of premature wear.

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Swimming in a physiotherapy program

Swimming increases the therapeutic and prophylactic benefits of physiotherapy, allowing you to achieve better results in the treatment of diseases.Swimming in the pool is prescribed before many physiotherapy procedures to promote better absorption of drugs into the body.

And swimming, prescribed after physiotherapy, helps to maintain the effect of drugs on the body.

Indications for visiting the pool in conjunction with physiotherapy:

• back problems;
• diseases of the musculoskeletal system;
• hernia;
• cardiovascular diseases;
• being overweight;
• diseases of the respiratory system.

Reducing the risk of diabetes when swimming

People with diabetes should not give up physical activity.

Benefits from classes:

1. Swimming helps you control your weight.
2. Swimming in the pool has a beneficial effect on the heart and blood vessels, enriches the body with oxygen.
3. All muscle groups are involved in swimming. As a result, they actively use glucose, reducing its concentration in the blood.

To avoid changes in blood sugar levels, you should always carry medicines and a medical bracelet with you.

After swimming, hunger often appears, so you should take food allowed for snacks with you to training.

The benefits of swimming for your figure

The benefits of swimming in the pool for women are due to the fact that many muscle groups are involved, which has a great effect on the figure:

• the waist volume decreases;
• the inner side of the thighs is tightened;
• the manifestations of cellulite are reduced;
• the muscles of the shoulder girdle are strengthened, which helps to improve posture;
• the muscles of the chest develop, as a result of which it becomes more elastic.

After giving birth, a woman can improve her figure by visiting the pool 2-3 times a week.

Effects on muscles

During swimming, muscles alternately tense and relax, which allows them to be strengthened. The muscles in the shoulder girdle, legs and arms are tense the most. Swimming styles develop different muscle groups.

Therefore, when choosing a technique, you can choose which muscles the swimmer wants to strengthen more:

• during breaststroke, the back and hips are actively involved;
• during butterfly swimming, muscles of the press, arms and legs are tense. The oblique muscles on the abdomen also develop;
• if a person is swimming in a freestyle, the load is on the lats of the back and arms;
• when swimming on the back, the muscles of the back and abdomen work most actively;
• when crawling, almost all the muscles are involved, but the shoulders are heavily loaded.

The best option is the alternation of styles. It will strengthen the muscles of the whole body.

Swimming for weight loss

The benefits of swimming in the pool for women are due to the fact that water exercise speeds up metabolism, which contributes to weight loss. For 60 minutes of active swimming, a woman burns about 400-500 calories. This is almost 2 times more than when doing fitness or exercising on simulators.

Swimming not only contributes to weight loss, but also helps to increase endurance. Unlike, for example, running, this kind of sport reduces the load on the spine and joints, which is its advantage when choosing physical activity for weight loss.

It is recommended that you learn different swimming techniques to increase your training efficiency. This will help to maximize the work of different muscles. The temperature in the pool should not exceed 28 ° C - more energy is spent in cool water, so the body will expend more calories to heat the body.

To achieve the result, the pool must be visited 3-4 times a week. However, losing weight is a long and painstaking process that requires an integrated approach.

Asthma relief

Swimming is beneficial for people with asthma due to:

• ventilation of the lungs during proper breathing, which is necessary during exercise;
• saturation of cells with oxygen;
• an increase in lung volume.

As a result of regular exercise in the pool, asthma patients minimize the risk of cramping and choking.

Effects of swimming on mood

Swimming promotes relaxation and helps relieve stress. Exercising in the evening removes the fatigue accumulated during the day and helps to improve sleep patterns.

During swimming, the brain releases endorphins (hormones of joy and pleasure), which help to improve mood and increase performance.

How swimming affects immunity

The pool is an excellent means of preventing colds. Exercise helps to strengthen the immune system and improve blood flow, and the difference in temperature between water and air adapts the body to changes in the environment, tempering the body.

To prevent colds while visiting the pool, you should adhere to the following recommendations:

1. It is necessary to move intensively in the water so as not to freeze.
2. In order for the body to get used to temperature changes, the first visits to the pool should be limited to 20-25 minutes. Gradually, the time can be increased to an hour.
3. After bathing, dry your hair well and dry.

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Swimming in the pool during pregnancy

Swimming in the pool is one of the most rewarding activities for pregnant women.

It is advisable to start swimming after 12 weeks, and you can continue until the end of pregnancy.

Swimming has a positive effect on the well-being of mom and baby. With an incorrect presentation of the fetus, a woman can perform special exercises in the pool that will help change the position of the child from the pelvic to the head.

Benefits from classes:

1. The back muscles relax in the water, the load on the spine decreases. It helps to get rid of lower back pain.
2. Pool sessions allow the expectant mother to prepare for childbirth. During swimming, the woman begins to breathe deeper.
3. Air retention during diving also prepares the baby for childbirth, during which the supply of oxygen to the fetus decreases.
4. Swimming is an excellent way to prevent extra pounds, which add stress on the body of the expectant mother.
5. Exercise has a positive effect on the cardiovascular system. The pregnant woman's blood pressure normalizes, edema disappears.
6. In the water, a woman calms down, forgets about problems. As a result, her mood improves.

Before going to the pool, it is imperative to consult with your gynecologist.

Recommendations:

1. If a woman cannot swim, she can simply walk in the water or do useful exercises.
2. During swimming, you need to breathe correctly. A pregnant woman should not swim fast, it is better to choose a moderate pace. During classes, you need to take breaks.
3. The pool water should not be colder than 30 ° C. A pregnant woman can be held in water for no more than 25-30 minutes.

How to properly swim in the pool

Proper breathing plays an important role during swimming. You need to breathe through your mouth, not through your nose. To achieve better results, it is better to use all styles alternately - then the load will be evenly distributed over all muscle groups. Do not forget about breaks between classes, which are an important element of a successful workout.

There are 5 basic swimming techniques:

• freestyle;
• crawl;
• butterfly;
• breaststroke;
• backstroke.

Someone is fluent in all styles, while others prefer a certain swimming technique.

Breaststroke technique

The breaststroke technique resembles the movement of a frog in water. Hands move from the chest and back, dissecting the water surface. Keep the palms straight and the fingers closed. Swimming speed depends on the movement of the legs. The stronger the push, the higher the speed of sliding through the water. Inhalation is carried out through the mouth when raising the head. The exhalation is done under water.

The breaststroke requires the least effort, however, it is the slowest swimming style.

Backstroke

Backstroke, unlike other styles, allows you to draw air at any time. Hands are in opposite sides, replacing each other: one below along the body, the other above behind the head. The work of the hands resembles the movement of a mill. The legs are moved up and down by the exerted forces of the thigh muscles.

How to crawl

The fastest swimming style. The crawl swimming technique is similar to backstroke swimming. Only the starting position differs: the swimmer is on the chest. The actions of the upper and lower extremities complement each other, which makes it possible to develop high speed.

During the slide, the body turns slightly so that the swimmer can breathe air. The head looks down, and when inhaled, to the side.

Butterfly

Butterfly is one of the most difficult and tiring swimming styles. The arms move with sweeping motion, like the wings of a butterfly.

The legs perform a wave-like movement. The action of the lower limbs allows the rib cage to be raised above the water.

Which swimming style to choose

Swimming in a pool or in water is extremely beneficial for the female body, as it strengthens not only muscles, but also allows you to put your figure in order. It has a beneficial effect on the cardiovascular, musculoskeletal, and respiratory systems, improves mood and immunity, and helps prevent chronic diseases.

Author: Julia Winters

Article design: Oksana Grivina

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