Underwater exercise is a gentle way to help you lose weight quickly and improve your bones and joints. In addition, water also makes the process of practice becomes a lot more interesting when you are bored of land exercises!
Being active in any form is very good for health, but water exercises will be suitable choice for those who like to exercise gently and flexibly. The body will not suffer as much as normal exercise so it will be less tired and you will also sweat less.
Here are the benefits you will get when exercising underwater.
1. Underwater exercise helps with weight loss
You can lose weight faster if you exercise underwater because strength and cardiovascular exercises will maximize the effect when there is additional resistance of water support.
Just 30–60 water exercises a day can help you burn up to 300–500 calories depending on the intensity of your exercise and weight.
A 2010 study in the Journal of Obesity found that water exercise can help you lose fat and reduce waist circumference. Not only that, your physique and quality of life will also improve.
2. Underwater exercise improves joints
Underwater exercise is gentle but also helps strengthen the joints because the buoyancy of the water will make the muscles less pressure and thereby reduce the side effects of exercise such as muscle pain or fatigue.
If you have joint problems such as arthritis, water exercise is a good option. Practice swimming because this exercise can reduce pain and arthritis as well as increase strength and muscle function in middle-aged people.
A 2013 study published in the International Journal of Preventive Medicine stated that water exercise is a therapy that improves joint strength and motor skills for patients with haemophilia.
3. Water exercise helps the body to be flexible
When exercising on land, body movements will be limited by gravity. Water resistance removes some of this gravity and gives you more flexibility in your movements.
Water exercise is helpful in improving the flexibility of the back and lower body. This toughness is important if you want to improve your physique and balance.
Warm water is the best option if you want to increase the flexibility of your body because warm water will help the muscles softer. Choose a pool with warm water to exercise.
In 2013, the Journal of Physical Therapy Science stated that doing aerobic exercise in water helps older people to better balance and reduce the risk of falling.
Swimming sports not only help us have a healthy body, firm but also help accelerate the process of weight loss, help lose weight faster and more effectively.
According to experts, swimming is the perfect weight loss exercise because most of the muscles in the body are operated flexibly, from the limbs to the abs, back and neck.
This movement requires a significant amount of calories, which can be converted from the accumulated fat in the body. The impact of water combined with physical activity as a combination of massage and exercise, all body parts work together to help tone the muscles, circulate blood, especially excess fat.
In addition, regular swimming benefits heart health, especially for the elderly. As mentioned above, when swimming, all muscles are used so that your heart and lungs must also work hard to provide enough oxygen to make your heart stronger.
1. Swim at least 30 minutes a day
There are many people who see swimming as a relaxing and entertaining activity is the main way, so the way of swimming is very gentle, the intensity of swimming and the time for swimming is quite small. This will not help you lose weight.
If you want to lose weight, you have to treat swimming like other exercises, choose a more intense and more systematic exercise regime.
Should swim at least 30 minutes a day, you can swim in the morning and evening. Take 3 sessions/week to go swimming, in 1 month you will notice the change of body.
2. Swimming freely
Swimming is a great way to lose weight because it makes your whole body move. There are many different types of swimming you can do but in terms of calories burned, free swimming is a good way.
Compared to swimming butterfly or stride, this form can reach 350 calories within 30 minutes. But on the condition that you swim vigorously, not a relaxing swim. If you add 1 hour of exercise, the calories burned can reach 400-700 calories.
3. Should combine yoga and other exercise
Although swimming can help you lose weight quite quickly, to achieve greater efficiency and shorten the time, you should combine swimming with yoga or other forms of exercise such as walking, skipping, cycling good car.
In addition to helping increase weight loss, these exercises also help build muscle and increase metabolism, eliminate toxins from the body.
Scientific studies have proven that: Water sports bring many benefits to the physical and mental health of people. The following article will share the unexpected benefits of water sports.
Reduce the risk of chronic disease
Studies show that when you play water sports, all the muscles in the body are active. This is very beneficial for the metabolism, causing the body to have cravings. In particular, it also helps boost the immune system, helping to reduce the risk of serious chronic illness from impaired immune system function.
Water sports help you lose weight better
Exercising in the water helps you lose weight faster than normal. Because all the body in the water is exercised even if you aim at a certain body area. Water sports are the ideal choice for people who exercise and lose weight. Accordingly, the most ideal workout time is 30-60 minutes underwater.
Increase muscle strength
Water sports also increase muscular strength. When you exercise underwater, your body will be in balance and your muscles will be most active. This is the reason most swimmers have tau and calf. These techniques work against water to help grow and strengthen muscles.
Reduce the risk of heart disease and diabetes
According to health experts at the College of Pharmacy, water can help relax muscles and the mind. Water also has a positive effect on your cardiovascular system. In particular, water sports also help keep blood sugar levels at a stable level, helping reduce the risk of diabetes.
Strong skeletal system
Health experts recommend that, instead of exercising in the gym or with a treadmill, play water sports. Water sports such as sailing, swimming, diving, and water polo can improve bone density, especially for postmenopausal women. Therefore, women over 40 years old should play water sports to avoid aging osteoporosis.
Healthy nervous system
Contact with water helps calm the body and makes it more relaxing and comfortable. Water relaxes and soothes the mind and helps calm your spirits. It stimulates the endorphins – the happy hormone that elevates your mood.
In the winter, the next Olympic Games takes place in Korea, and it’s time to think about a new Summer Olympics.
In the center will undoubtedly be the water discipline. In addition, the Olympic Water Sports Center will soon appear in Russia, becoming one of the most modern buildings in the world.
n the center will undoubtedly be the water discipline. In addition, the Olympic Water Sports Center will soon appear in Russia, becoming one of the most modern buildings in the world.
What is fascinating about these water competitions is still unknown, possibly because our whole life begins with water. Scientific studies have shown that people who play water sports receive far more satisfaction from training than those who like to sweat in the gym. Water training prevents excessive stress and overwork of the body. This allows you to achieve greater efficiency and training time, and the satisfaction of that training is many times greater.
Here are 2 special water sports at the Olympic Games.
This is one of the most spectacular competitions of the Summer Olympic Games. Refers to technical sports. Athletes often use yachts to go around the water. Therefore, sailing is often called yacht. It originated as believed to be in the Netherlands, the first mention dating to the 16th century. The main objective is to defeat the opposing team. This is the pursuit. Distances consist of small segments marked with floats. The yacht must go around the buoy in a certain order.
The yachts require from athletes not only physical effort, but also considerable mental effort. It is important to be able to anticipate the opponent’s steps, to make decisions in the context of wind and current changes.
Not long ago, it was known that this water sport would be included in the Olympic Games program in Tokyo, which will be held in 2020. This is because, firstly, due to the popularity high of sports in Japan, and secondly, is available the right conditions to organize competitions.
The surfing competition will be included in the program as a test and their fate remains unknown. It is likely that after 2020 they will disappear from the official program. This is due to the fact that not all countries have the opportunity to hold these contests. In addition, skeptics expect the competition to not be too spectacular because the weather and the waves may be too small, which will not allow the athletes to fully show their skills. Surfing refers to extreme sports and is a slide across the board on the surface of the wave. Surfing is usually divided into several categories. The most common are: surfing, windsurfing (it’s different from using a sail to navigate).
Swimming helps improve the cardiovascular system, muscle activity and the most important thing is brain health.
Water sports are not only physically good, but are also essential for memory, spirit and cognition. Especially swimming helps improve the cardiovascular system, muscle activity and the most important thing is brain health. Many studies show that the benefits of regular physical activity have a positive impact on cognitive performance.
Here are four benefits of swimming on brain health.
1. Swimming enhances blood circulation
By promoting circulating flow, swimming enhances memory and concentration. Immersed in the cool, blue water, with activities and rhythmic coordination has increased blood flow to the brain, this helps the brain operate in the best condition.
2. Swimming helps to relax, reduce stress
During swimming, the body releases hormones such as endorphins that help reduce stress, anxiety, and depression. In research published in Medical Daily, researchers found an antidepressant effect in mice that were swimmng. Swimming helps to reduce stress, anxiety like when we meditate.
3. Swimming enhances memory
Swimming helps improve, overcome these stress on the brain. In studies conducted on mice, the researchers found that the hippocampus-related regions of memory activity increased activity while you were swimming.
4. Swimming helps learn better
Swimming is a sport that requires rhythmic coordination, connecting the two brain hemispheres by developing nerve fibers. This type of connection increases the child’s learning awareness. In children who know how to swim as a child, there are many opportunities to develop a combination of vision and muscle activity, according to the Daily Mail. Children develop language and motor skills better. In addition, it also helps children calculate faster and more accurately.
Swimming is a great sport, for both the elderly and children. Swimming has many great health benefits. So please take a deep breath and immerse yourself in the blue water to enjoy the relaxing and refreshing moments!
Sarah Thomas – an American female athlete who had been treated for breast cancer, became the first person to swim the Manche Strait four times without stopping for more than 54 hours.
Sarah Thomas is 37 years old and a long-distance swimmer from Colorado (USA), who completed his feat on September 17 when she finished in Dover, the coastal town of southern England in the presence of a group of supporters.
In a clip posted to Facebook, Sarah Thomas said that she was a bit tired after swimming nearly 130 miles (209km) due to the influence of the tide. According to AFP, before Thomas, only 4 athletes swam completed 3 nonstop swim sessions across the 21-mile strait between England and France.
Speaking to the BBC, Thomas said that she didn’t believe she had done it. She really just got a little numb. A lot of people on the beach came to ask her and wish her well, they are really cute, but she almost felt a little overwhelmed.
Thomas said the biggest difficulty was the saltiness of the seawater because it made her throat and mouth very painful, while being constantly jellyfish touching the face. According to Thomas’s mother, in order to complete such a long swim, every 30 minutes, she drank a mixture of protein, electrolyte and caffeine supplemented by the people on the escort, tied to the supply line.
Long-distance swimmer Lewis Pugh wrote on Twitter praising Thomas’s achievement as extraordinary, wonderful, and sublime. Before departing, Thomas posted on social media: “This swimming challenge is dedicated to all people who have overcome cancer, for those of us who have ever prayed for life, for those who have wondered in despair what something bad is going to happen, and for those who fought to overcome pain and fear”.
Thomas received a diagnosis of breast cancer four months after she completed 104.6 miles of non-stop swimming at Lake Champlain (US-Canada border) in August 2017. Because cancer cells have begun to spread to the lymph nodes under one arm, in the summer of 2018, Thomas had to undergo intensive treatment.
Sports in Malaysia has just received a shock when authorities officially announced the case of a famous coach of this country’s swimming team and were indicted for raping a talented female athlete who is being evaluated as a hope in the 2020 Olympics.
According to AFP, coach Huang Qiang (35) was accused of raping a 20-year-old athlete of diving (anonymity for legal reasons) of the Malaysian swimming team at a gym in the Bukit Sports Complex. Jalil in Kuala Lumpur on the afternoon of September 26. Cheow Wee, the victim’s lawyer, said Huang did not deny the charges when summoned to a court in Kuala Lumpur on 11 October. Coach Huang, who was born in China but has Malaysian nationality and now has a wife and two children, will face up to 30 years in prison if convicted. This is the first sex scandal in Malaysian sports in more than 2 decades.
“She was injured but now has to deal with the public. The organizations and associations involved are doing their utmost support for her and her family”, Cheow said of the raped female athlete. Traditional media in Malaysia also said the incident occurred when the above-mentioned female athlete was in the process of training and training with the national swimming team in order to compete in the 2020 Olympic Games in Tokyo (Japan).
The above information attracted interest in the Malaysian sports village by coach Huang, who was quite famous in his career before coaching. Huang competed for the Chinese swimming team and won the gold medal at the 1998 Asian Games at the age of 16. This coach then won the gold medals for the men’s 10m doubles at FINA Diving World Cup 2000 and World Cup Living 2000 in Sydney (Australia). In 2011, Huang was granted Malaysian nationality and qualified to represent this country to compete in the 2012 Olympic Games. According to AFP, Huang coach is now released on bail after a guarantee of 50,000 ringgit (about 11,800) and forced must return the passport to prevent escape from escaping. The next hearing for Coach Huang is scheduled for 6.11.
Jumping is considered one of the strongest sports in Malaysia. Most recently, Pandelela Rinong and Cheong Jun Hoong won the silver medal in the women’s 10m doubles event at the 2016 Olympic Games. Malaysia also recently won 13 sports gold medals mentioned above at the 29th SEA Games in Kuala Lumpur.
As for swimming, it is important to learn how to breathe underwater because it directly determines whether you can learn to swim or not. Some of you for a personal reason, such as fear of water, fear of choking water, fear of drowning, you cannot practice swimming.
Swimming is completely instinct for survival and of course, we can breathe in the water although it will be different from breathing on land many times. The following article will send to you some knowledge to practice breathing properly underwater.
1. Practice breathing on land
Breathing is an activity that proves the existence of life, so this is an activity everyone does every day. Normal daily breathing is simply breathing in through the nose and exhaling with both the nose and mouth. However, when practicing breathing techniques in swimming, it is completely opposite to normal breathing. You will have to breathe in through your mouth and exhale through your nose. You just need to open your mouth to take a breath, then exhale through your nose and then continue to open your mouth to breathe, you stand on the shore to practice many times to get used to it before you enter the water.
2. Practice breathing underwater
Once you get used to the breathing technique practiced on the ground, warm up your body and then go into the water to learn the technique of holding your breath underwater. It can be said that hold your breath for as long as possible and you will swim further away. But breathing has to be steady to swim and last long. Because there is always a difference in pressure in the water, you do not need to open your mouth very big, tight belly to breathe. Simply after each breath, you open your mouth big, the breath will be taken in itself, after taking in the water you breathe out the air with your nose, continue to rise up to the surface of the water to take the breath into your mouth. If you do so, and your breathing is steady, you will never choke and swim farther.
Breathing technique in frog and butterfly swimming
The breathing techniques of these two types of swimming are the same, both of which raise their heads for breath through their mouth, then dip into the water and exhale through their nose. However, in butterfly swimming, every two beats of foot pedal + 1 hand beat will make one breath, therefore, the amount of air being inhaled is more.
Breathing technique in stride swimming
You pay attention to take a deep breath from the first beat because the swimming stride is very effort. The technique of breathing in stray swimming differs from that of frogs and butterflies, when you take a breath in striding, you will turn your head to the side to take a breath. You will have difficulty tilting your head to the non-dominant side because it is the non-dominant side so you can easily choke water.
Breathing technique in backstroke swimming
In swimming on the back, your face is always on the water, usually every one swimming cycle, you inhale 1 time and exhale once. The breathing in and out must be regular with the movements of the arms and legs, do not be in a hurry so the breath will be more rhythmic, you will swim farther.
Besides exercise activities such as walking, cycling, water sports also bring a lot of outstanding health benefits for all ages and bring miraculous effects a few unexpected.
Helps to lose weight
The first and most important motivation for anyone involved in this type of exercise is to lose weight. Water exercise can help you lose weight faster than exercise on the ground. Because the whole body underwater is exercised even if you target a specific body area. Ideally, exercise 30-60 minutes underwater.
Reduce the risk of chronic diseases
This is very beneficial for the metabolism and makes the body have a healthy appetite. In addition, it helps to strengthen the immune system, thereby reducing the risk of a variety of chronic dangerous diseases such as impaired immune system function.
Help strengthen bones
Movement such as sailing or other water sports (swimming, water polo, diving …) can improve women’s bone density after menopause. Therefore, they can avoid osteoporosis in old age.
Improve flexibility and portability
Water exercise is beneficial in improving the flexibility of the back and body. Flexibility is an important factor in physical activity because poor flexibility can limit the range of motion and mobility, reducing balance and coordination in motion.
Reduce the risk of chronic diseases
When you participate in water sports activities, you are already active all the muscles in your body. It will increase your metabolism and give you an appetite. When your metabolism increases with cravings, you will eat more. At the same time, this helps your body’s energy to increase, increasing the immunity that helps protect you from chronic diseases.
Water is very relaxing and soothing to the mind and helps calm your spirits. It stimulates the endorphins – the happy hormone that elevates your mood.
Improve general health
Low-impact exercises help improve general health. The floating force of water does not put too much pressure on the body or joints but keeps them safe. You may also feel not tired after practicing underwater. Regular swimming is very effective to reduce joint pain as well as to strengthen bones.
In recent years, the tourism industry in the world is developing very strongly. Consequently, the development of services attached to the tourism industry.
Let’s take a look at the most popular water sport services available today.
First of all, swimming is the most popular water sport. With advantages easy to play, simple, inexpensive investment. Moreover, swimming is now a compulsory sport for students in schools so it is easy to understand that this will be the most popular water sport in the long run.
The 2nd place is kayaking. Introduced in the 1990s and has rapidly grown throughout the country. Due to the small investment, easy to play, light and interesting. Moreover, guests can get acquainted quickly. This sport is invested by most resorts and tourism nationwide to serve tourists. Most kayaks are imported from abroad with very high quality, so visitors are assured of the experience. Service prices are relatively cheap and suitable for most travelers.
3. Jetski water motor
The third is water motorsport. An extreme sport with high-powered motor mounting devices. Very popular at resorts and tourism nationwide. Rents are relatively high compared to average income. However, it will bring a really exciting and memorable feeling to visitors.
4. Cano pull parachute
This is an adventure sport. Players are pulled to the sky with high-powered parachutes and canoes. The feeling of excitement and fear is very interesting. Service prices are quite high but a really attractive sport for summer. This will also be a very memorable experience.
5. Paddleboarding SUP
This is a brand new sport today in the world. However, with the advantages of easy to play, easy to transport and fun, this sport is becoming popular quickly. SUP is an abbreviation for Stand Up Paddle. This sport has 2 types: inflatable and composite plastic. It can be used to play in all waters from static to dynamic. Especially can practice Yoga on the plank. This is the most attractive water sport in the world today. Service prices are equivalent to kayaking.
Players only dive at depth very small enough to see the underwater scene without too much breathing technique. This sport is quite popular in the central waters with beautiful coral reefs. The service price is quite cheap. Players need to wear life jackets if not confident about the technique. Can use fake clones to dive better and farther if the player is skilled enough to use.
This is a very new, very interesting and very difficult adventure sport. Players need to practice balancing on the board which is pushed up by water pressure from the jet ski engine. This usually takes hours. After mastering the player can fly in the air like Ironman. You can even do acrobatics and perform very interesting moves that no other water sport has.