Senin, 20 Maret 2017
10 Proven benefits of swimming
1. Optimize strength and muscle mass
Swimming is a great way to improve muscle strength and muscle mass compared to some other aerobic exercise. Advantages of Swimming for Health
Running, for example. When the runners took a few laps around the track, the runners were only move his body through the air. On the other hand, A swimmer, pushing himself through the water - about twelve times more dense than air substances. That means that every kick and every movement of the arm into a resistance exercise - and it's well known that endurance exercise is the best way to build the future and muscle strength.
2. Increase flexibility in the body
Unlike exercise machines in the fitness center which tends to isolate one part of the body, an outdoor putting the body through a variety of movements that help the joints and ligaments remain loose and flexible. Arm moves, hip involved as penompang feet in the water, and head and spine moves from side to side. This helps provide a good stretch from head to toe.
Because swimming is like aerobic exercise, serves to strengthen the heart, not only helps the heart is greater, but make it more efficient in pumping blood flow throughout the body properly. Research also shows that aerobic exercise can combat the body's inflammatory response - one astu things that can lead to heart disease.
The American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease in women by 30 to 40 percent. In addition, an analysis by the Annals of Internal Medicine showed that regular aerobic exercise can lower blood pressure.
4. Weight control / Burn calories
Swimming is recognized as one of the biggest calorie burner, and it was nice to keep the weight.
The number of calories you burn, of course depending on your own physiology and the intensity of your exercise, but as a general rule for every 10 minutes of swimming: Breaststroke will burn 60 calories; backstroke 80 calories; freestyle 100 calories; and butterfly burn of 150 calories.
To increase calorie burning in the swim, do interval swim over backwards and then rest for a few moments. One way to sort of structure that is to swim 50 meters and then rest for 10 seconds, then 100 meters and then rest 10 seconds, then 150 meters and break again - up to 300 meters. When you reach 300 meters, turn pattern earlier.
5. Lowers cholesterol
Swim has been shown to increase levels of HDL (good cholesterol levels).
Moreover, studies have shown that aerobic exercise like swimming can also keep your endothelium in good condition. You may be wondering what the endothelium? It is a thin layer of cells that line your arteries. In one study of people in their sixties who participated in aerobic exercise, however, the function of the endothelium was found to make them 30 to 40 years younger. The theory is that because aerobic exercise to make them fit.
6. Proven avoid diabetes
In one study, men reduce the risk of diabetes by an average of 6 percent for every 500 calories burned in exercise sperminggu aerobics or swimming. With only 30 minutes to just swim breaststroke in three times a week, you can burn 900 calories - reducing the risk of type 2 diabetes more than 10 percent. As for the women also get the same benefits: Vigorous exercise only once a week (like the kind that comes from a strong swim sessions) lowers the risk of type 2 diabetes by 16 percent.
7. Reduce stress, enhance the spirit, and better brain performance
William Wilson (1883) wrote in his book, "The Swimming Instructor": that "Experience Swimmers, when in the water, can be classed among the happiest diatara living beings in happy mood and the most complete enjoyment of exercise to be happy. "
In addition to the above benefits, research has shown that it can actually change the brain for the better through a process known as hippocampal neurogenesis, which replace the cells lost due to stress.