The health benefits of swimming
Currently, our state is facing quite acute problems of the health of the younger generation, the upbringing of children's needs for a healthy lifestyle, healthy leisure. These problems have been repeatedly discussed by the public, specialists in various fields of activity, and the media. Without disputing the complexity and variability of the solution to this problem, in our opinion, priorities should still be given to the means of physical culture and sports.
And therefore, despite the studied, the issues related to the initial training of motor skills and abilities are still relevant.
Among other mass sports, in our opinion, only swimming combines the possibility of harmonious development of the body, a pronounced health-improving orientation, important applied value, and the emotional appeal of the aquatic environment.
Benefits of swimming
Swimming is a unique sport that is useful for both adults and children. Swimming allows not only to strengthen health, but also to improve appearance. It has a positive effect on the main indicators of human physical development: growth, weight, strengthening of the cardiovascular and nervous systems, development of the respiratory system and muscular system. Swimming is also an excellent means of preventing and correcting posture disorders, scoliosis, flat feet.
Psychologists have found that swimming develops such personality traits as determination, perseverance, independence, determination, courage, discipline, and the ability to cooperate in a team. That is why swimming has a beneficial effect not only on a person's physical development, but also on the formation of his personality.
According to the American Aquatic Fitness Association (USWFA), not only swimming, but also water exercises have a number of advantages, namely: they help increase endurance and flexibility, optimize muscle balance, make the figure slim and graceful, activate blood circulation, are used as rehabilitation therapy for muscle and joint injuries, serve as an excellent means of relieving tension, and increase efficiency.
Specific features of the effect of swimming on the human body
Swimming is a unique type of physical exercise and is one of the most popular sports, both in our country and abroad.
The specific features of swimming are associated with motor activity in the aquatic environment. In this case, the human body is subjected to a double effect: on the one hand, it is affected by physical exercise, and on the other, by the aquatic environment. These features are also due to the physical properties of water: its density, viscosity, pressure, temperature, and heat capacity.
In addition, when swimming, the human body is in a horizontal position.
The effect of water on the body begins with the skin, the surface of which, as is known, is 1.5-2 m2. By washing the swimmer's body, water cleanses the skin, thereby improving its nutrition and respiration. In addition, the skin is exposed to the chemical action of trace elements contained in water.
The density of water is approximately 775 times greater than the density of air, and hence the difficulty of movement, speed limitation and high energy expenditure. When swimming, the main muscle work is spent not on keeping a person on the water, but on overcoming the force of frontal resistance.
Energy consumption when swimming at different distances depends on their length and power of work. At distances of 100 - 1500 m it is on average from 100 to 500 k/cal.
The pressure of water prevents inhalation, and when exhaling into the water, its resistance has to be overcome, which leads to an increased load on the respiratory muscles. When swimming, a new automaticity of breathing is developed, which is characterized by a decrease in the duration of the respiratory cycle, an increase in the frequency and minute volume of breathing.
At the same time, pulmonary ventilation and vital capacity of the lungs increase. In addition to the density and pressure of water, its heat capacity has a significant effect on the body when swimming.
The heat capacity of water is 4 times greater and the thermal conductivity is 25 times higher than that of air. Therefore, when a person is in water, his body radiates 50-80% more heat than in air. In connection with which his metabolism increases to maintain heat balance in the body.
The effect of swimming on the cardiovascular and respiratory systems
Swimming has a beneficial effect on the cardiovascular system. The horizontal position of the body, as well as cyclic movements associated with muscle work, water pressure on the subcutaneous tissue, deep diaphragmatic breathing and a balanced state of the body - all this contributes to the flow of blood to the heart and, in general, significantly facilitates its work. As a result of swimming, systolic pressure decreases, vascular elasticity increases, and cardiac stroke volume increases.
In those who systematically swim, a physiological slowdown of the pulse to 60 or less beats per minute is noted. At the same time, the heart muscle works powerfully and economically.
Thus, as a result of swimming, positive changes occur in the cardiovascular system (in the form of increased contractility of the muscle wall of the vessels and improved heart function), which lead to faster transportation of blood saturated with oxygen to peripheral areas of the body and internal organs, which contributes to the activation of general metabolism.
The mechanism of the positive effect of swimming on the respiratory system consists in active training of the respiratory muscles, increasing the mobility of the chest, pulmonary ventilation, vital capacity of the lungs, and oxygen consumption by the blood. When swimming, the most remote areas of the lungs participate in breathing, and as a result, stagnant phenomena in them are eliminated.
In addition, swimming with breath holding, diving, and immersion under water train resistance to hypoxia.
Swimming and the physical beauty of a person
Since ancient times, it has been known that swimming and the physical beauty of a person are inseparable. Indian philosophers were convinced that "ten benefits are given by ablution: clarity of mind, freshness, cheerfulness, health, strength, beauty, youth, purity, pleasant skin color and the attention of beautiful women".
Swimming has a unique effect on the human body, characteristic only of this type of sport. Being in water, a person experiences sensations that are in many ways similar to the state of weightlessness, since the density of water is 769 times greater than the density of air.
This circumstance allows a person to be in it in a relaxed anti-gravity state, and in a unique - horizontal - position. In order to stay on the surface of the water and swim a certain distance, one has to perform specific movements, the likes of which are not found in any other sport. Water has high thermal conductivity (30 times more than air), which requires the body to expend increased energy when performing even light physical exertion. Therefore, swimming is certainly one of the most effective sports in terms of health, a powerful means of preventing and even correcting incipient body disorders.
The corrective effect of swimming is provided by the relaxation of the body position and the symmetry of the movements used.
Everyone knows that a correct and beautiful posture has a positive effect on the psyche and well-being. It is the ability to hold and move correctly that largely determines the appearance.
Correct posture is beauty, body culture. With the correct body structure, more favorable conditions are created for the comprehensive development of the body, the activity of internal organs, which ensure a better and more economical course of life processes.
Solar radiation, for example, acting on a person in an open pool for more than 7 months a year, stimulates the formation of vitamin D, under the influence of which the processes of calcium and phosphorus metabolism are enhanced, which contributes to the correct growth of bones.
People who swim, even in old age, maintain high mobility in the joints, slimness, and relieve themselves of suffering caused by age-related changes in the spinal column.
The health-improving effect of physical exercises in water is manifested at any age. In childhood and adolescence, the transformative possibilities of swimming are more pronounced due to the plasticity that is in the process of growth and development of the body. That is why teenagers and boys who swim are significantly ahead of their peers in growth and level of physical development. In more mature age, the transverse dimensions of the body are most susceptible to change. Making shoulders wider, reducing the volume of the waist and hips is not particularly difficult. After 4-6 months of systematic training, the results of favorable changes become obvious.
For older people, the health-improving effect of swimming is manifested in a pronounced improvement in well-being, normalization of sleep, and a significant increase in working capacity.
Some more arguments in favor of swimming
In ancient Greece, they said about an uneducated person, “He can neither swim nor read.”
Swimming is the most harmonious and aesthetic physical activity. Without overloading the body, it not only trains the maximum number of organs and systems, but also is a sculptor of your body, which is no less important for a more harmonious development of the person.
But most often it happens that, having learned to independently hold on to the water, a person does not go further, does not master the correct technique and swims slowly and uncertainly. All movements in this case are aimed at creating support and balance, at keeping on the surface of the water. Trying to swim faster, the "swimmer" gets tired after 25-30 m, starts to suffocate and stops. Such swimming (if it can be called swimming) is usually not enjoyable and does not have a great beneficial effect on the respiratory, cardiovascular and muscular systems.
Swimming has an indispensable beneficial effect in the treatment of some diseases associated with metabolism, in the initial stages of diseases of the respiratory and cardiovascular systems, for improving and correcting posture in scoliosis, lordosis, etc., for the treatment of osteochondrosis, as well as for preventing the effects of various injuries and for eliminating some physical deficiencies. Swimming and physical exercises in cool water are especially advisable at the final stage after traumatic lesions of the musculoskeletal system, when it is necessary to restore normal muscle tone and strength.
Simply immersing a person in water causes an increase in the functions of various organs - breathing becomes more frequent, heart rate increases, metabolism accelerates. This occurs as a result of increased heat transfer, since the thermal conductivity of water is approximately four times higher than the thermal conductivity of air. The increased pressure on the body surface also plays a role. The resistance of the fluid during swimming contributes to the particularly active work of large muscle groups and the development of functional capabilities and strength of the main skeletal muscles, improving posture.
In water, the amplitude of movements in the joints increases significantly, movements are performed with less muscle tension, and with additional effort, the resistance of rigid soft tissues is more easily overcome.
Therefore, in water, it is easier and faster to restore normal amplitude of movements in joints with reduced muscle strength and the presence of secondary changes in the joints.
The health value of swimming is that it is one of the effective means of hardening a person, which increases the body's resistance to temperature fluctuations and colds. Water cleanses the pores of the skin, helping the skin to breathe.
Swimming eliminates posture disorders, flat feet, harmoniously develops almost all muscle groups: shoulder girdle, arms, chest, abdomen, back and legs.
Swimming plays an important role in improving the functions of the respiratory and cardiovascular systems. The horizontal position of the body in water, the effective action of the muscle pump in combination with deep breathing facilitates venous return, which leads to an increase in the volume of blood systole.
Swimming is an effective means of developing respiratory muscles. When swimming, breathing is deep and coordinated with the rhythm of movements. The respiratory system works with great tension, overcoming the pressure of water on the chest when inhaling, and the resistance of water when exhaling.
Swimming has psycho-hygienic value, eliminating insomnia and other signs of various nervous tension, reducing excessive excitability, strengthening the nervous system. The massaging and cleansing effect of water makes the skin more elastic, contributes to the normal performance of its functions.
Performing swimming movements with arms and legs involves almost all the muscles of the body, which contributes to the harmonious development of muscles. It should also be noted that when swimming, there is practically no risk of injury to the musculoskeletal system.
Due to its dynamic characteristics, swimming is one of the available means of physical culture that is practiced by people of all ages and fitness levels.
When jumping into the water, vestibular stability develops most of all.
Types of swimming
Among all water sports (swimming, rowing, kayaking and canoeing, diving), swimming occupies a special place. When swimming, the athlete's main activity takes place in the aquatic environment, since in the dam there is no direct contact with the water, when diving into the water the main thing is flying in the air.
Swimming affects the human body in a special way. This effect is determined by three conditions: firstly, the characteristics of the aquatic environment (its density is 769 times, and the cooling effect is 30 times greater than that of air), which allows you to be in it in a relaxed state); secondly, the peculiar (horizontal) position of the body and thirdly, specific actions that are not found anywhere else. All these three factors are extremely valuable for human health, harmonious physical development. Therefore, swimming is recommended by doctors and teachers as one of the most effective sports in terms of health. Moreover, swimming itself, without any medical measures, can correct the initial defects in the physique: impaired posture, improper formation of the legs, flat feet. This wonderful corrective effect of swimming is provided by the relaxation of the supporting muscles of the body in the water as a result of the "switching off" of the force of gravity, the horizontal position of the body and the symmetry of all movements.
Swimmers are mostly distinguished by their rather tall stature, long legs. Broad shoulders with a developed chest and a relatively narrowed pelvis emphasize the physical beauty of the swimmer.
To avoid accidents during swimming lessons, it is necessary to strictly follow safety rules.
During group classes in the pool:
1) admit to classes only with the permission of a doctor;
2) observe strict discipline during classes;
3) check the number of those in the water before entering the water, while in the water and after leaving it;
4) ensure the mandatory presence of a doctor;
5) have support equipment (buoys, bibs, floats) that keep the swimmer afloat.
During group classes in open water:
1) conduct classes in places with clear water at a current speed of no more than 1 km/h;
2) conduct classes in places with hard and flat ground;
3) fence off the place for classes, categorically prohibit swimming beyond its boundaries;
During individual training and self-study:
1) the water depth should be no more than 0.6 - 0.7 m for children and adolescents, no more than 0.8 - 0.9 m for adults;
2) all exercises and attempts to swim independently should be carried out only towards the shore;
3) engage in self-study only in the presence of elders who can swim well.
Before starting to study swimming techniques, it is necessary to check the swimming training of swimmers.
Breaststroke
The breaststroke is used for long-distance swimming, diving, transporting victims and cargo, and overcoming water obstacles. In swimming competitions, breaststroke is held at distances of 100 and 200 m, in individual medley and in combined relays.
When swimming with the breaststroke, the swimmer moves forward using successive symmetrical strokes with the arms and kicks.
There are various variants of the breaststroke technique.
Body and head positions.
In the front position, the swimmer lies almost horizontally to the surface of the water with his arms and legs.
The palms are turned down, the head is lowered face down into the water. When inhaling, the head and shoulders rise slightly. The bass player should avoid strong bending of the body in the lower back during inhalation and during kicks.
Hand movements.
They consist of a stroke with the arms and bringing them forward.
After gliding with outstretched arms and legs, the swimmer begins to stroke the arms to the sides - down - back, and then, bending the arms at the elbows, actively includes the forearms in the stroke (the elbows approach the body, and the hands approach the chin). Having finished the stroke, the arms are pushed forward with rounded movements of the elbows. During the stroke, the main rowing surfaces are the palms and forearms.
Bringing the arms forward begins immediately after the stroke, the hands approach each other with the palms turned down.
Leg movements.
They are the main element that ensures the swimmer's forward movement. Leg movements consist of pulling up and pushing.
When pulling up, the legs bend at the knees and hip joints; the knees drop down and spread apart to the sides approximately shoulder-width apart. At the same time, the feet, moving near the surface of the water, are turned with their toes slightly inward. In the v. p. for the push, the feet are turned with their toes to the sides and bent, and the lower leg takes an almost perpendicular position to the surface of the water.
Performing a push with the legs back, the swimmer, holding the feet in the position with the toes taken over, spreads them to the sides and strongly pushes off the water with the inner surface of the feet and lower legs. The legs gradually move towards each other and straighten at the knees. The push begins with the extension of the legs sequentially in the hip, knee and ankle joints.
There is no clear boundary between the pull-up and the push, they are performed in a single, fused movement. After the push with the legs, the swimmer slides by inertia, while the legs are straightened and connected together.
Breathing.
During the cycle of movements, the swimmer usually takes one inhale and one exhale. A quick inhalation and a slow exhalation are performed through the mouth. After inhalation, the face is lowered into the water so that the water line reaches the hair, and an inhalation is made.
Coordination of arm and leg movements with breathing.
From the starting position of the hand glide, the stroke begins, at the end of which the legs, bending at the knees and hip joints, prepare for a push. After the stroke, the arms are extended forward, and the legs, occupying the starting position for the push, perform a strong push. The swimmer glides forward with arms and legs extended forward. An inhalation is performed while the hands are stroking. Then the face is lowered into the water and a long exhalation is made, during which a push is performed with the legs.
Backstroke
The backstroke can be used for transporting victims, swimming with light objects in hands, and for relaxing on the water. The backstroke is included in the program of swimming competitions at distances of 100 and 200 m, and is also included in the complex swimming and combined relay.
When swimming with the backstroke, the swimmer lies on his back, moves forward due to alternate strokes of the arms and movements of the legs up and down. After the stroke, the arms are swept forward through the air.
Body and head position.
When swimming with the backstroke, the swimmer lies on the very surface of the water almost horizontally; the back of the head is immersed in the water; only the face is above the water. The legs and pelvis are immersed in the water a little deeper than in the breaststroke. This is explained by the fact that when swimming on the back, the legs bend much more at the knees. In the case of insufficiently deep position of the legs, at the moment of extension of the leg in the knee, the foot and lower leg will appear above the water, which will significantly reduce the efficiency of leg movements. When swimming on the back, arm movements cause small turns of the body around the longitudinal axis.
Arm movements.
The arms perform movements alternately: one makes a stroke, the other sweeps over the water, one completes the stroke near the hip and pulls out of the water, the other enters the water and begins the influx. The arms are lowered into the water at shoulder width or slightly wider. The arm enters the water fully straightened, the hand is turned with the little finger down. During the influx, the arm is extended forward, simultaneously diving sideways and downwards. By the end of the influx, the arm begins to bend at the elbow, gripping the water so that the hand takes a position perpendicular to the direction of the swimmer's movement. From this position, an energetic arm stroke begins, which is performed with gradual acceleration.
The stroke ends at the hip with a sweep of the hand with the arm fully straightened, with the forearm and hand turned palm down. From this position, the straight hand comes out of the water and begins to move through the air. The path of the hand above the water can be almost vertical or more gentle, closer to the surface of the water.
Leg movements.
The legs, as in the breaststroke, perform continuous movements from bottom to top and top to bottom towards each other. The range of leg movements is slightly greater than in the breaststroke, due to the more significant bending of the legs at the knees. The most effective part of the leg work, which moves the swimmer forward, is the active extension of them at the knees. Forward movement occurs as a result of straightening the leg at the knee while moving it upwards, when the swimmer seems to push off from the water with the shin and lifting the foot. The movement, similar to a splash, starts from the hip, passes to the shin and then to the foot. When moving the feet up, the socks are turned inward (with correct movements, a fountain appears on the surface of the water).
Breathing.
Since the swimmer's face is always above the water, the breathing technique is very simple. It is coordinated with the movements of the arms. Inhalation is made at the moment of the end of the stroke and the arm is removed from the water, exhalation is made all the following time until the arm under which the inhalation is performed returns to the position near the hip.
Coordination of arm, leg and breathing movements.
When swimming on the back, six kicks occur for every two arm strokes. During this time, the swimmer inhales and exhales.
Breaststroke swimming
Breaststroke is the fastest swimming stroke, but in practical terms it is inferior to breaststroke. The program of swimming competitions includes the breaststroke at distances from 50 to 1500 m, and is also included in complex swimming and relays.
When swimming with the breaststroke, the swimmer lies on his chest and moves forward due to alternate strokes of the arms and movements of the legs up and down.
Body and head position.
The swimmer lies on the water in a well-streamlined position, almost horizontally. The position of the head ensures the balance of the body and the execution of inhalation, without disturbing the correct execution of movements. The face is lowered into the water during exhalation so that the swimmer's body remains in a horizontal half-stroke.
Hand movements.
They consist of entering the water and preparing for the stroke, the stroke itself, exiting the water and movements above the water.
The hand enters the water first with the hand, then the forearm and shoulder. The hand goes forward and into the depth. The palm is turned down and somewhat inward. The stroke is performed with a bent arm with a high elbow position, which allows the swimmer to hold the hand and forearm (the main rowing surfaces) almost perpendicular to the direction of movement (the palms are usually below the midline of the body and even slightly beyond it). The arm bends most at the elbow in the middle of the stroke. In this position, the angle between the shoulder and forearm is almost 90 degrees.
The stroke should be performed with increasing effort. To achieve this, the hand must move to the end of the stroke with acceleration.
The execution of the main part of the stroke is combined with a turn of the shoulders. This helps the swimmer to strengthen the stroke with the help of the muscles of the body. At the end of the stroke with the hand (near the hip), the shoulder, forearm and hand sequentially come out of the water. When turning the shoulder, you should inhale.
When transferring, the arm, bent at the elbow, moves forward. Having reached the extreme position, it is unbent at the elbow and the hand enters the water 20-25 cm in front of the head.
Leg movements.
They ensure the swimmer's body balance in the water and its movement forward. The legs, rhythmically bending and unbending in the hip, knee and ankle joints, move up and down. The working part of the leg movements is the movements of the foot and lower leg from top to bottom. The angle of bending of the legs in the ankle joints is approximately 60-70 degrees, in the knee joints - 30-35 degrees, in the hip joints - 15-20 degrees. The amplitude of the range of movements is such that the distance between the feet reaches 30-40 cm.
Breathing.
Crawlers use mainly one-sided breathing, in which inhalation and exhalation occur in two strokes with the hands. But at the training stage it is desirable to learn to perform breathing in both directions, that is, in three strokes.
The inhalation is done at the end of the stroke with the hand with the head turned to the side. After inhalation, the swimmer turns his head face down and makes a long exhalation into the water throughout the entire time until the next inhalation. Inhalation and exhalation are performed without unnecessary tension of the muscles of the body. The exhalation is completed intensively to avoid water getting into the mouth during the next inhalation.