Winter swimming fitness should be done according to one’s ability

Winter is here, and winter swimming activities for winter swimming enthusiasts have begun again. However, winter swimming also requires some science. To sum it up: it varies from person to person.

A survey showed that among patients with pulmonary heart disease, some participated in winter swimming and others did not. After 15 years, the heart and lung function indicators of those who participated in winter swimming had not changed, while Among those who have not participated in winter swimming, there are those who have experienced heart failure many times, and those who "ride the crane back to the west". After functional testing, it was found that regular participation in winter swimming can make a person's heart and lung function 15 years younger. As for other effects, over the past 30 years, there have been specialized studies at home and abroad: winter swimming enhances the body's immune function, winter swimming can reduce blood lipids and preventive and therapeutic effects, winter swimming has a two-way regulatory effect on human blood pressure, and winter swimming enhances neuroendocrine regulation. Function, winter swimming enhances bone density, etc.

■Winter swimming should vary from person to person

It is generally believed that except for serious organic diseases, acute and chronic infections, weak constitution, women’s menstruation and other reasons, winter swimming can be participated in. The latest research shows that the cold ice water during winter swimming has no side effects on the growth and development of children; pregnant women participating in winter swimming have no adverse effects on the fetus. But in fact, winter swimming seems to be more common among middle-aged and elderly people. Among this winter swimming group, there is a popular saying that "swim freely after 60 years, swim carefully after 70 years, and stop swimming after 80 years". Of course, this is also relative. There are many people in their 80s who continue to swim in the winter who are in good physical condition but whose interest has not diminished.

Since winter swimming takes place under extremely cold special conditions, it has relatively high requirements on people’s physical and mental conditions. If some people who have not undergone medical examination and do not know the details about their bodies want to participate in winter swimming, it is better to take it easy.

■Winter swimming essentials

The "quantity" and "degree" of winter swimming are the core of scientific winter swimming. Unlike ordinary swimming, which relies on personal physical strength and skills to focus on speed and distance, winter swimming pays more attention to the time spent swimming in the water. While age, fitness, skill, etc. vary greatly, the length of time spent swimming in frigid ice water does not. The purpose of winter swimming is to have fun, not to challenge your limits. How long is the best time to swim in ice water? According to most people's experience, swim in water at 1 degree Celsius for 1 minute, swim in water at 2 degrees Celsius for 2 minutes, swim at 3 degrees Celsius for 3 minutes... This amount is appropriate of. When the water temperature is above 10 degrees Celsius, it is already spring in March and the peach blossoms are in full bloom, so you can do whatever you want.

There is a strange phenomenon among winter swimmers. Everyone has a personal "degree". How long you swim and even how many times you paddle in the water are quite strict. People who have been swimming in winter for many years have developed this "degree" through long-term practice, and they operate it very consciously and seriously. This characteristic of individual adaptability is based on physiological science and biochemical science. Violating the rules formed by personal winter swimming may deviate from the purpose of fitness and entertainment.

■Winter Swimming Tips

To participate in winter swimming, it is recommended to start from summer and autumn and gradually transition to the cold winter. This is because there is a process of psychological endurance and physical adaptation. Some people may be surprised to see people swimming in ice and snow, but winter swimmers are filled with joy and pride. A sudden cold will cause colds and diarrhea to ordinary people, but winter swimmers will be fine. This is because people who are accustomed to winter swimming have become inert to the cold, and the receptors of monocytes have become inert; the large amount of corticosterone secreted by the adrenal glands in the stress response will not inhibit but promote the release of more cells by monocytes. factor. Cytokines can stimulate the body's immune function. This is one of the important mechanisms of winter swimming fitness. Addiction to winter swimming is a kind of instinctive maintenance of the acquired habituation ability. Climbers are addicted to climbing, and dancers are addicted to dancing. The reason is the same. For people who are accustomed to winter swimming, if they don't swim for two days, their whole body will feel tight; if they don't swim for five days, they will feel a little chilly when they go into the water. Once the environment changes and participation ceases, the acquired habituation ability will slowly disappear.

The most difficult time for winter swimming is the ten or twenty days before freezing. This is the most testing time period. After this period of time, there is no need to fear “thousands of miles of ice and thousands of miles of snow falling”.

■Persistence

Like other fitness exercises, the fitness effect produced by winter swimming depends on persistence. Sudden intense physical exertion will not achieve fitness effects, and occasional extreme cold may cause damage to the body. That kind of winter swimming method is against science and is not advisable. One of the reasons is that a large amount of corticosterone secreted by a strong stress response inhibits the synthesis and release of cytokines, which reduces the factors that promote immune function and lowers the body's immunity. In addition, other damage to the body may occur. Winter swimming is not a war, and no surprise attacks are allowed.

There is a huge contrast between the comfortable and warm environment of the human body before winter swimming and the cold. Therefore, preparation activities before entering the water and tidying up after entering the water are very necessary. Body movements, shouting and venting, etc. People who are accustomed to winter swimming often marvel at the regularity and conscious operation of the auxiliary activities before and after winter swimming.

Of course, winter swimming at noon is the best time of the day. There is plenty of sunshine and stable airflow at noon. The experience of "traveling in the snow but not in the wind" is very valuable. After entering the water, you must be very focused to avoid any possible factors that may harm your body.

By the way, it is best not to swim alone in rivers, rivers, lakes, and seas in winter. Don’t rush into the water in unfamiliar waters.

Winter swimming within your ability