You may have heard that experts recommend that adults do 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Swimming is the best way to exercise the entire body and cardiovascular and cerebrovascular. Swimming for an hour consumes almost the same amount of fat as running. , will not affect the body's bones, for women, what benefits will long-term exercise bring to the body? Let's take a look.

Swimming for half an hour every day for a month, what benefits will you gain?

1. To achieve the effect of shaping

Half an hour of exercise time, compared with running, swimming consumes more energy than running. When swimming, because the density and heat transfer of water is greater than that of air, it consumes more energy than on land. Swimming champion Jian Jiahe is obese. , insisting on swimming to lose weight, he not only has a perfect figure, but also won a world championship. Regular swimming can gradually get rid of excess fat in the body. By exercising the whole body through swimming, the muscle lines will be very symmetrical, which can help us mobilize every muscle in the body evenly. , so that the lines of the whole body are smooth and beautiful.

2. Enhance resistance

The water temperature of the swimming pool is generally around 26 degrees to 28 degrees. Soaked in water, the heat dissipation is fast and the energy consumption is relatively large. It can supply enough heat to the body to meet the needs of the balance of cold and heat, and the nervous system will quickly respond accordingly. The body's metabolism becomes faster, which increases people's ability to adapt to the outside world and resist cold invasion.

People who often participate in winter swimming, because the function of body adjustment is improved, it is not easy to have fever and cold, which can improve the endocrine function of the human body, increase the function of the pituitary gland, and improve immunity and resistance to diseases.

3. Relieve female endocrine

Many women suffer from endocrine disorders and body problems due to high pressure. Swimming can relieve stress, make the mind more peaceful, endocrine regulation, reduce women's diseases, make women's skin more moisturizing, and prevent osteoporosis at the same time. And other issues.

4. Improve the immune mechanism of the cardiovascular system

When swimming, because the resistance of the water is large, the heat output of the person will be relatively large, the heart rate will also be accelerated, and the blood flow in the blood vessels will be accelerated, which can thicken the blood vessel wall and exercise the contractile strength of the heart muscle, thereby making the cardiovascular system more stable. The elasticity of the system is increased and the efficiency of the cardiovascular system is improved.

5. Enhance cold resistance

Skin capillaries contract when stimulated by cold water. During exercise, capillaries will dilate blood vessels throughout the body due to hypoxia. Swimming will cause capillaries to repeatedly contract and expand, making the nervous system that controls the expansion and contraction of skin blood vessels more flexible and enhanced. Adaptability to temperature changes, but also enhance cold resistance.