How to carry out winter swimming scientifically, how to scientifically carry out winter swimming tra

Start training from the beginning of autumn, insist on going to the water every day or every other day, and press a few degrees to master the time when the water temperature is lower than 17 degrees The specific situation is easy to change from person to person, and you can't be greedy, and leave the water when you feel your body warm

Dry your body for a while before entering the water, and you should not be too quick when entering the water, so as not to cause an instant increase in blood pressure

Get dressed quickly after getting out of the water, then run or shuttlecock until the soles of your feet are warm

0 10, you can swim according to 50 * temperature number (meters).

Preparation, tidying up activities should be done thoroughly, and it is best to go to the hot tub to recover body temperature after swimming.

Initially, be active enough before each entry into the water to warm up your body, but do not sweat.

When entering the water, first dip some water on your body to get used to it, and then slowly enter the water. The time spent swimming in the water depends on the water temperature, and the water temperature of 14 degrees should generally not exceed 30 minutes, and it should be strictly controlled when it is below 10 degrees.

As a rule of thumb, swim for up to 10 minutes when the water temperature is 10 degrees, and shorten the time by 1 minute for every 1 degree drop in the future, such as 9 minutes at 9 degrees Celsius, and so on, no more than 1 minute at 1 degree. If you find it inconvenient to calculate by time, you can also use your hand to calculate the number of strokes, such as 10 strokes at 1 degree water temperature, 20 strokes at 2 degrees water temperature, and so on.

As long as it is warm and comfortable after the workout, or there is a slight shiver, it means that the amount of exercise is appropriate. If you shiver violently after going ashore, it proves that you are exhausted and have exercised excessively. The next time you exercise, you should reduce the amount of exercise appropriately.

At the end of each swim, you should quickly dry the water stains, dress warmly, and do some physical activities to help the body produce heat and make the body temperature recover as soon as possible. As long as you follow this method and keep exercising step by step, you will be able to overcome yourself and survive the winter smoothly.

First, it should be gradual and persistent. Winter swimming is a sport in which the skills of the body are intensely operational. According to the test, the external resistance (TPQ) of the human heart pumping function only increases by 4 times before and after entering the water in people who insist on winter swimming all year round, and the increase is 123 times in those who suddenly enter the water, which is very easy to cause heart damage.

Therefore, winter swimming should start exercising in summer and autumn and gradually adapt. Those who can only enter the water in winter for various reasons, or those who want to recover after stopping swimming. I think I should make a transition with a cold bath before getting into the water.

After entering the water, it is also necessary to gradually increase the amount and adapt slowly to prevent adverse consequences.

Don't go to the street every day.

Timed, quantitative, and fixed-speed! The so-called best and most effective exercise is aerobic exercise, which is not only suitable for running and other sports, but also suitable for swimming, so we can't swim too fast! Maintain the speed, and naturally when your physical strength goes up, the speed will be raised before you know it!

Timing, each time you swim every day, it should not be too much and not too long, swimming for a long time not only can not have a good effect, sometimes it will have a certain impact on the body! Quantitatively, you can stipulate how much you want to complete every day, so that you have a goal for swimming, and you won't have more than one a day, resulting in uneven exercise! In fact, you can also wear buoyancy vests or other swimming equipment, which is not only an auxiliary swimming, because it has buoyancy in the water and has a certain resistance, so this is similar to the weight of our running!

So you can consider considering this increased difficulty!

· Let's practice how to withstand cold water.