What are the benefits of swimming for men? What should I do if I suddenly get cramps while swimming?

　　Swimming is one of the most popular fitness sports. Swimming properly exercise , not only can bring psychological pleasure to people and create a smooth and beautiful body shape, but can also enhance the function of the cardiovascular system, enhance physical fitness and improve coordination. Swimming is the sport with the lowest strain and injury rate, so it is a fitness sport that can be carried out throughout your life. So what are the benefits of swimming? What should you pay attention to during swimming?

　　What are the benefits of swimming for men?

　　1. Improve the function of the respiratory system . Because the density of water is more than 800 times greater than that of air, the pressure a person experiences in water is much greater than that in air. Due to the increased pressure on the chest and abdominal cavity in water, the respiratory muscles are forced to use greater force to breathe. Regular swimming can increase the strength of respiratory muscles and improve the function of the respiratory system.

　　2. Improve the ability of the muscular system . Swimming is a sport involving the whole body. Long-term exercise can improve muscle strength, speed, endurance and joint flexibility. Proper swimming technique requires muscles to lengthen before contracting with force. This type of exercise is conducive to continuously improving our flexibility and strength.

　　3. Improve the function of cardiovascular system . If you insist on long-term swimming exercise, the size of your heart will increase with exercise, and the myocardial contraction will become stronger and quieter. heart rate Slowing down, stroke volume increases, blood vessel walls thicken and become more elastic, and the efficiency of the cardiovascular system improves.

　　4. Make the body proportions more reasonable and create a strong body shape . It creates resistance with water during swimming and has the effect of losing weight. People who swim for a long time generally have a slender figure, broad shoulders, flexible waists, and a well-proportioned body shape.

　　5. Improve body temperature regulation function . Since the temperature of water is generally lower than the air temperature, and the thermal conductivity of water is dozens of times stronger than that of air, people lose much more heat in water than in the air. Regular swimming can improve body temperature regulation, making it better able to withstand changes in external temperature.

　　6. Prevention disease , treatment and rehabilitation . Due to the stimulation of cold water, long-term swimming exercise can enhance the body's ability to resist cold and adapt to the environment, which can prevent cold and other diseases, making the body stronger day by day. Because the body lies flat when swimming, coupled with the buoyancy effect, the spine can be fully stretched, which has a certain rehabilitation effect on some spinal patients. Swimming can also be used as an exercise prescription to treat some chronic diseases, such as chronic intestinal Stomach disease , chronic bronchitis asthma etc. For some people who are not suitable for upright exercise, such as obese patients, if they take running or other methods, the excessive load on their legs and feet due to gravity may easily lead to injuries. Swimming is a good alternative exercise method at this time.

　　7. Strengthen your will and improve your psychology healthy and intelligent development . Learning to swim requires overcoming certain difficulties. People who are new to swimming are generally afraid of water. The unfamiliarity with the water environment makes them fearful. The process of learning to swim is a process of overcoming fear, cold, fatigue and other difficulties. It is a good exercise for people's will and quality. Swimming is also good for the development of intelligence. The flow characteristics of water and swimming technology put forward many special and subtle requirements for body balance. The process of mastering swimming technology is nerve The process of full coordination between the system and muscles requires experiencing the special feeling of water. These are benign stimulations to the nervous system. People who insist on swimming exercises will definitely benefit from them.

　　What should I do if I get a sudden cramp while swimming?

　　Although swimming has many benefits, it is also an accident-prone sport. The most common accident in swimming is cramps. There are many places where cramps occur, including hands, feet, thighs, calves, etc. If cramps occur suddenly during swimming, it is very painful. Here are some ways to relieve sudden cramps during swimming. I hope they can help you.

　　Cramps are caused by excessive contraction of muscles caused by cold stimulation, excessive mental stress, and overexertion of the body. When swimming in summer, cramps are easy to occur due to the hot weather and low water temperature. When cramps occur, stay calm and relieve them according to the essentials of movements. Do not panic or panic. When you are unable to relieve yourself, call for help from others.

　　1. Muscle cramps in the back of the calf

　　If you are not far from the edge of the pool, you can go ashore and sit on the edge of the pool. Straighten the cramped leg, grab the toes with one hand and pull it toward the body, and press the knee down with the other hand to stretch the muscles at the back of the leg to relieve the cramp. Don't rush into the water after relief. Give it some stretching and massage for a while, and then go into the water after the discomfort is gone. If you are far away from the edge of the pool, first take a deep breath and hold it, float your body up, use the hand on the opposite side of the cramped leg to grab the toes and pull them toward the body, use the other hand to press down on the knee to stretch the back of the leg. After it is relieved, go ashore and continue to massage and stretch to rest.

　　2. Cramps in fingers and toes

　　When your fingers are cramped, you can make a fist with force and then straighten it. Repeat this for several times to relieve the pain. When your toes are cramped, massage is the main method to relieve them. When you have cramps, don't panic, keep a calm mind, follow the methods taught above to help yourself, and you will be able to return to normal quickly.

　　3. Cramps in palms and upper arms

　　When your palms are cramped, use your non-cramped palm to press the cramped palm hard while making shaking movements. When your upper arm cramps, clench your fist and bend your elbow as much as possible and then straighten it, repeat several times. In addition, you can usually eat some meat, egg , protein, and should also eat some sweets appropriately to increase body heat to adapt to the stimulation of cold water during swimming. Before starting to swim, take a cold shower or pat your body and limbs with cold water, and perform appropriate massage on the areas prone to cramps. If you can insist on taking cold water baths at ordinary times, you can improve your body's ability to adapt to cold water stimulation, thereby effectively avoiding leg cramps when swimming.

　　4. Muscle cramps in the front of the thigh

　　If you can go ashore, you can lie prone on the edge of the pool, bend your calves, grab the toes of the cramped leg with your hands and pull it toward the body to stretch the muscles of the front thigh. You can also stretch in the same way while standing. If you are far away from the edge of the pool, first take a deep breath and hold it, then lie prone on the water surface and use the same method to stretch your thigh muscles. After it is relieved, go ashore and continue to massage and stretch to rest.