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Learn the benefits of water sports

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. Your body will be in balance, also 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.

The secret to the success of Michael Phelps (Part 2)

3. Prepare for any situation

Not only envisioning a perfect race, but Phelps also prepares and places himself in any situation that can happen in a race even with the slightest possibility. Set up any handling plan if your swimsuit is torn or glasses are caught in water in the middle of the race.

And everything will never be perfect. In the final of the 200m butterfly swim in Beijing 2008, Phelps swimming goggles were broken and he completely saw nothing underwater.

One might think that losing sight in the middle of a race in the Olympics would keep everyone calm, but since he had already prepared for the situation, the plan was there and Phelps finished the race with a gold medal along with a newly established world record.

4. Do not sink into failure

As long as Phelps knows he has tried his best – he has practised, prepared to the utmost – he will not be affected psychologically when he loses a race. His coach always reminded the athlete not to focus on the results, but the training process.

Since then Phelps has always been an endless source of inspiration for others, “Whether you win or lose, as long as you are chasing your dream with everything you have then you will surely succeed”.

5. Learn from mistakes

At the 2012 London Olympics, Phelps’ winning streak was interrupted by Chad le Clos, the South African athlete who defeated Phelps by 0.05 seconds at the 200m butterfly stroke.

It all just made Phelps more determined, he has repeatedly reviewed the video and realized his mistake and what needs to change.

And he took revenge when he just won against Le Clos in Rio 2016 in the 200m butterfly content, giving him the 20th gold medal of his career.

6. Practice hard

No one can achieve perfection without spending time and effort in practice. Phelps may be bestowed on a perfect swimming body, but he certainly cannot win today’s glory without persevering and breaking his limits every day.

On the eve of the 2004 Athens Olympics, he practiced 365 days a year for 6 consecutive years, whether it was Christmas or a birthday.

The secret to the success of Michael Phelps (Part 1)

Michael Phelps is considered as one of the very successful athletes in the content of water sports! Do you know the secret of him? Let’s find out in this article!

The most athlete of all time has just added to his huge collection of the 21st gold medal at 4x200m freestyle relay. A record would probably stand firm in the historic achievement table.

Born with the most perfect physical foundation for swimming, but his success is thanks largely to other factors, how he sets long-term short-term goals and prepares for everything scenes might happen.

Here are six habits that make Phelps the greatest athlete you can learn and apply to your life and work.

1. Set clear goals

Since the age of 8, Phelps has set goals and envisioned his future at the Olympics, this is the goal-setting table that he wrote as a child.

Now, with a total of 25 medals and probably more, Phelps and his successes are the results of setting extremely detailed goals for both the short and long term. He wrote every time frame that must be achieved for each race day in each training day and check them daily.

The goals that overwhelm you, motivate you, or force you out of your comfort zone will be those goals that push your limits further each day.

2. Visualize everything

Since he was a teenager, Phelps coach Bob Bowman reminded him after every training session to go home and ‘visualize’. Imagine yourself swimming a perfect race before going to bed and right after waking up, visualizing the surrounding competitors and feeling the details like every breath or every drop of water squeezing through lips how he was, every night, and every morning so helped him achieve success.

The night before each race, Phelps would picture himself at the gym under his own eyes and under the observation of the spectators.

5 health benefits of water sports you need to know

When doing water sports, you will have supple health and a healthy body. Here are the benefits of water sports that you should know.

Water sports is one of the most popular exercises today. The pleasures of water sports not only help you get toned, supple but also have many health benefits. When you play water sports, you will be able to step out of the gym with the air conditioner. Outdoor training is better for your health. When the sun shines, you will feel the fresh air and bring you the most comfortable feeling. Here are some of the health benefits of water sports:

1. Reduce the risk of chronic diseases

Water sports activities will increase your metabolism and give you an appetite. If your metabolism increases with cravings, you will eat a lot. Moreover, water sports will help your body’s energy to increase, as well as improving the immunity that helps protect you from chronic diseases.

2. Benefits for people with arthritis

Water sports, especially swimming, help you improve your joints so you don’t have symptoms such as pain or swollen joints aches for you very well. This sport is good for those who have rheumatoid arthritis.

3. Reduce the risk of chronic heart disease and diabetes

Water sports are good for people with heart disease and diabetes. Exercising daily will help you reduce diabetes and reduce stress problems caused by work pressure and good for your heart. Water sports help you relax the body, the muscles are also more comfortable.

4. Improve bone density in the elderly and postmenopausal women

Instead of exercising in the gym, you should combine outdoor exercise, especially some water sports such as boating, swimming. These may be some subjects suitable for adults and postmenopausal women increase bone density helps the joints more supple. It also helps prevent fractures in later life.

5. Improve mental health

Relaxing under the water when participating in a sport especially swimming helps improve your mind. It is great for people with muscle pain because it aids in reducing stress and other anxiety. With water sports like playing water ball also helps develop solidarity, help you become stronger.

With water sports that greatly help your health, it increases your stamina so you can improve your health thanks to them.

3 benefits when you exercise underwater

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.

Okay, let’s find out!

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.

Moreover, swimming 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.

Highway suspected swimmer Michael Phelps using doping

In fact, the use of doping swimmers is not nonexistent and the controversy surrounding this issue has consumed a lot of ink from the press.

Michael Phelps – the most famous swimmer in the world, has also been caught up in the scandal of marijuana use that ruined his once-famous reputation on the green track. Is this true? Join us to find out!

Michael Phelps is known as the outstanding swimming athlete of American descent with desirable achievements. He is the person who holds the most medals in the individual events in the Olympic Games. At the 2004, 2008, 2012 and 2016 Summer Olympics, he won over 20 gold and many silver and bronze medals. In total, in the swimming career, athlete Michael Phelps has 66 gold medals of all kinds. After a long dedication to world sport, this professional swimmer announced his retirement from the 2016 Olympics.

The whole world was surprised by the half-believing news about the controversy surrounding the case Michael Phelps using doping. So what is the truth?

After the outstanding victories, Michael Phelps also once disappointed fans. That’s when fans saw pictures posted in the “News of the World” about this swimmer drunken smoking marijuana, drunk driving and speeding behavior.

In order to corroborate the incident, Michael Phelps admitted that he had committed such unfortunate and critical actions. He felt really guilty about acting like a thoughtless child, disappointing fans, fans at home and abroad. After the bad things he created himself, Michael Phelps promised his fans and fans that nothing would happen.

Regarding Michael Phelps’ disclosure of evidence of banned substances and violations of traffic safety, there have been many opinions about this. There is no one in life perfect, so it is normal in a life to make mistakes.

And Michael Phelps, after the aura of green racing, he also has a lot of pressure and disorientation in life. Athlete Michael Phelps once said, “This world would be better without me.”

He had such thoughts, indeed the pressures in life were not small. Many also sympathize with his behind-the-scenes life and look at what he has dedicated to the sport of the country and the world.

The US National Olympic Committee also appreciated Michael Phelps’ error-taking behavior and an attitude to correct mistakes of Michael Phelps. The super fisherman has positive thoughts and attitudes, understands himself what he needs to do to deserve what the fans expect.

Overcoming scandal, undergoing psychological treatment, Michael Phelps always tries his best day and night to practice, devoting himself to sports.

Tell you 3 ways to learn how to swim fastest

Here are 3 quickest ways to learn swimming for your reference.

1. Ground exercises for beginners to learn how to swim

When learning to swim, you should prepare a full range of equipment such as good quality swimwear, swimming goggles, swim caps, ear muffs and swimming floats to ensure safety. Before going into the water to not encounter cramps, muscle contraction phenomenon, you should perform physical exercises for about 3 – 5 minutes. You can perform hand, foot, and knee swings with the purpose of heating up the body and stretching the joints.

2. Exercise holding your breath underwater

This is one of the basic exercises to help you learn how to swim fastest, if you can not hold your breath in the water, it also means that you can not learn to swim. The exercise of holding your breath in the water is very simple, after you get into the pool, take a deep breath, then hold your breath and sink right into the water. When you emerge from the water, you exhale and then continue to breathe and sink, you should do it several times to master. Note that the longer you are able to hold your breath underwater, the farther you will swim.

3. Exercises to breathe underwater and practice floating on the water

Once you’ve mastered the practice of holding your breath underwater, you will continue to learn underwater breathing. Breathing in and out is one of the activities we do every day, but breathing in water is different from breathing on land. To practice 2 exercises of breathing in the water and floating on the water, you choose the position close to the pool, hands clinging to the tank wall, then open your mouth to take a breath and sink into the water. When you sink into the water, holding your breath at first, relax your body and stretch your legs across the water.

At this point, you will feel your body floating on the surface of the water, then breathe all the air out through your nose and then continue to breathe through the mouth. The reason to take the breath through your mouth and exhale through the nose by doing so the amount of breath will be more than normal breathing, which will be very good for your swimming lessons.

Things to keep in mind when learning to swim for newbies

Swimming is not only a popular sport for humans but it is also one of the most important life skills for us.

So let’s take a look at some of the mistakes, things to keep in mind when learning to swim for beginners!

1. Don’t hold on for too long

When learning to swim, we are often taught or make the mistake of quite important: holding the breath for too long without exhaling, which makes the body easily tired when we are burning oxygen for energy. If you hold your breath for too long your muscle groups will not work properly and will need more oxygen to operate, making the body more tired, more tired after only a few rounds of swimming. You should also remember not to hold your breath more than skip a few breaths when swimming and then exhale.

2. Do not breathe too fast or too hard

You should not open your mouth too loudly when taking a breath and you should not exhale too hard when submerged in the water, the opening of your mouth is too big and take too much breath, making the lungs work with higher capacity than usual, the change Such sudden changes will make the body surprised and unable to adapt, leading to shortness of breath, or exhaustion after only a few laps. When learning how to swim, you should try to fix this mistake in the first place because if you make a habit it will be very difficult to quit and we will be hard to complete the number of laps in your mind!

3. Correct technique

We often have a habit of waving our arms and legs to try to force our whole body to move forward when we are exhausted, you absolutely should not do so because when we swim the wrong technique will cause movements. Redundant action leads to more energy consumption and more waste. When you feel you cannot swim to the end of the lake, swim across the edge of the lake on both sides to rest then swim to the end!

4. Notice the figure

When learning how to swim stride, you should pay attention to your body shape, if you fan your hand without turning the whole shoulder, it will put a lot of pressure on the shoulder causing injury. One easy way to tell if you are swimming in the wrong technique is when your abdomen is always facing the bottom of the lake without being constantly inclined to the sides.

5. Don’t bend your knees

Especially in the strokes and frogs, when learning to swim is not used to the position we often lower the knee, this makes us swim slower because lowering the knee will need a greater force than usual to pushes you forward. Try to rock your feet based on hip strength, straighten your feet and fling too low into the water to help your posture flutter faster and push you farther, saving a significant amount of energy.

The mental effect of of swimming for health

Swimming is a popular sport in the world. There are 2 types of swimming: individual and team. Swimming is one of the four basic competitions of every Summer Olympics alongside athletics, fencing and gymnastics.

The main competitions of swimming include swimming butterfly, frog swimming, freestyle swimming and individual swimming pool. In addition to the individual competitions, athletes at the Summer Olympics are also supplemented with relay content.

This article will show you some mental effect thay swimming brings to your health.

Love increases the amount of endorphins, which are neurotransmitters in the brain that create positive emotions, similar to swimming and yoga. When swimming, the body constantly stretches out, combined with rhythmic breathing, will be a great relaxing experience. Moreover, swimming also helps calm, thanks to the breath and the flow of water increases internal focus, overwhelms the surrounding disturbances, thereby reducing stress and stress naturally. Swimming also reverses brain damage caused by stress.

Swimming is a social sport. According to research, exercise and social interaction work to improve mental health. Participants in the trial showed a greater decrease in feelings of anxiety and depression than their peers.

Swimming is the source of youth. Regular swimming helps to delay the aging process by reducing blood pressure, increasing muscle mass, improving oxygen and increasing blood flow to the brain, promoting cardiovascular health.

Some note for you when swimming:

– Swim 1-2 times per week, each time about 30-45 minutes.

– Alternately change the different types of swimming such as frog swimming, butterfly swimming, swimming strokes … to avoid muscle problems. After swimming, shower carefully and pat your skin dry to prevent skin fungus from moisturizing.

– Use a swimming cap to protect hair.

– Swimming strokes suitable for people with low back pain.

– People with infections, lung problems (bronchitis, asthma), ear-nose-throat infection (tonsillitis, pharyngitis, sinusitis and ear infections), eczema and some diseases skin, should not swim to avoid more severe disease.

How to lose weight fast by swimming sports

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.