What are the benefits of swimming in winter? How to travel in winter?

There is a lot of content, so read only what is necessary!

It is best to read it all, and only do winter swimming after understanding winter swimming. I wish you good health!

Winter swimming

Strictly speaking, winter swimming refers to swimming at natural water temperatures in outdoor waters (including rivers, rivers, lakes, seas and other natural waters and artificial waters such as reservoirs) in winter. At the beginning of winter and the beginning of spring, winter swimming is defined as the temperature below 10 degrees; with water temperature as the symbol, winter swimming in the country can be divided into four levels; the temperature is 17 degrees as the starting point for winter swimming; the water temperature is 8 degrees as the coldness symbol for winter swimming .The water temperature below 17 degrees will give people a cold feeling, and the water temperature below 8 degrees will give people a feeling of cold, numbness, and strong cold stimulation.

The "Three Baths" of Winter Swimming

Winter Swimming It is the "three baths" that integrates cold water bathing, air bathing and sunbathing. It is the favorite fitness method for winter swimmers.

The benefits of "three baths" are well known to people, especially in the current epidemic of "civilizational diseases". The rich minerals and trace elements in rivers, lakes and seas, the negative oxygen ions in the air, and sunbathing The ultraviolet rays in it are very beneficial to fitness, oxygen supply, prevention and treatment of osteoporosis, etc., and its cold tolerance is stronger than other land sports in winter.

The common feelings of winter swimmers:

1. From the moment they step out of the water, people immediately feel the special taste of winter swimming.

2. It’s not that it’s not cold, it’s not that it’s not bitter, it’s cold, it’s swelling, numbness and tingling in the limbs, shortness of breath, and rapid heartbeat; but then it’s not afraid of the cold anymore, the pleasure after the pain, and the feeling after getting out of the water. Pleasurable and exciting, it seems that the ambition has been lost.

3. The momentary hesitation before entering the water was replaced by the excitement. With a bang, fitness and determination, everything was done.

4. Winter swimming is a very challenging sport, a sport that challenges oneself and overcomes oneself; what one gets is the joy of surpassing oneself and defeating oneself.

5. The group atmosphere in the winter swimming venue is equal and harmonious, caring for each other, and helpful. It makes you feel touched every day. It is even more exciting than other group activities.

6. Winter swimming is one of the proudest things in life. The pleasure and physical and mental fulfillment it brings are so strong. As the saying goes, you are not afraid of not knowing the goods, but you are afraid of comparing goods. Winter swimmers who have tasted the taste naturally think: winter swimming is good.

4. Regarding the choice of weather and water for winter swimming

The saying about winter swimming:

"Swim four times and not swim four times", that is, swim in the yang but not in the yin. When you swim in snow, you don’t swim in the wind; when you swim in the rain, you don’t swim in the fog; when you swim in the clear, you don’t swim in the chaos. The above statement has certain scientific truth. From the perspective of weather comparison: sunlight is said to be a "natural stimulant". Proper exposure to the sun can stimulate people's happy emotions. At the same time, ultraviolet rays in the sun have disinfection and sterilization effects, and can also make the skin healthy. The increase of vitamin D and histamine in the blood will increase the content of hemoglobin, calcium, phosphorus and magnesium in the blood, which are unmatched by cloudy days. However, be careful not to over-expose yourself to the sun, and prevent excessive exposure to ultraviolet rays from causing dermatitis and other sun-related diseases. Although there is no sun in rainy and snowy weather, it can purify the air and reduce pollution, which is beneficial to fitness. Heavy foggy weather is depressing to people's spirit. Exhaust gases in the air in foggy weather are difficult to dissipate (phenol, benzene, manganese, lead). Dust, smoke and pathogenic microorganisms can cause respiratory diseases. Water quality is closely related to fitness. Winter swimmers should choose waters with better water quality to exercise. As for windy weather, the northerly winds prevail in winter in the north, which is also the season where meteorological diseases are common. When cold and warm air masses meet, a "frontal" climate will appear. The weather changes very drastically and brings cold wave weather. The strong winds make the air frictionally charged, forming High-speed particle flow and stratospheric pollutants are mixed into the atmosphere and cause certain harm to the human body after being absorbed. At the same time, the magnetic field in the air is enhanced in windy weather, which can induce a variety of diseases. Therefore, the frail and elderly should consider the weather choices for winter swimming.

There are many benefits to practicing winter swimming

The biggest benefit of winter swimming is that it can enhance cardiovascular function.

After the human body is stimulated by cold water, the blood circulation and metabolism of the whole body are greatly strengthened; when the human skin is stimulated by cold water, the blood vessels of the skin shrink sharply, and a large amount of blood is sucked into the internal organs and deep tissues, causing the blood vessels of important internal organs to dilate; in order for the body to To resist cold, the blood vessels in the skin quickly expand, so a large amount of blood flows from the internal organs to the body surface. This characteristic opening and contraction exercises the blood vessels and enhances their elasticity. Therefore, winter swimming is beneficial to the prevention and treatment of cardiovascular diseases. Among people who insist on winter swimming exercises all year round, it is extremely rare for people to suffer from arteriosclerosis and high blood pressure.

The stimulation of cold water closes the peripheral blood vessels of the human body, ensuring an increase in blood supply to important organs such as the heart, brain, liver, and spleen, allowing more oxygen to be transported to brain cells in a timely manner. It is helpful to eliminate the fatigue of the nervous system, which is why it is not difficult to explain why most winter swimming enthusiasts are mental workers.

After the human body comes into contact with cold water, it will inhale rapidly, pause for a moment and then exhale deeply, and then resume even, deep and powerful breathing. This kind of breathing can greatly improve the elasticity of the lung tissue, and inhale more With more oxygen, more carbon dioxide is exhaled, and the function of the respiratory system is strengthened.

Generally, people feel hungry after swimming, and this feeling is even more prominent among winter swimming enthusiasts. Cold water can improve the function of the human digestive system. As breathing deepens, the diaphragm rises and falls more, thereby accelerating blood circulation in the abdominal cavity, strengthening gastrointestinal peristalsis, and massaging adjacent organs.

The skin of people who insist on winter swimming is rosy, shiny and elastic. The reason is that after cold water stimulation, the blood vessels of the skin contract strongly, the subcutaneous fat thickens, the blood circulation is strong, and the nutrition is sufficient.

Many girls like swimming, but not many like winter swimming. I love winter swimming and enjoy it a lot, but it takes courage and perseverance to stretch out in the biting cold water.

My purpose of participating in winter swimming is actually very simple. When I was a student, my body's resistance was very poor. My family was worried about my health, so they encouraged me to take part in winter swimming exercises. The first winter swimming started in autumn. After the beginning of autumn, the temperature gradually dropped. I insisted on swimming six times a month, which laid the foundation for winter swimming exercise mentally and physically. From now on, I will practice step by step, and soon I will join the winter swimming team and experience the relaxed feeling of fitness.

Winter swimming requires a hard-working spirit and tenacious perseverance. Perseverance is very important. As long as your perseverance weakens for a moment, you will give up halfway. If you don't insist on swimming for two or three weeks, it will be difficult for you to adapt mentally and physically, and you will face even greater difficulties if you go into the water again. In order to overcome the difficulties, I found a partner to swim with, so that we could encourage and help each other and successfully pass the first level of winter swimming.

After participating in winter swimming, my body gradually became stronger and I was able to stay energetic during high-intensity mental work. Not only that, I am still in good shape even though I am over 30 years old. I remember that when I first gave birth to my son, my flabby and enlarged belly bothered me very much. As soon as the double full moon passed, I returned to the pool. As soon as I entered the pool, I felt that the blood flow in my whole body accelerated, and an indescribable feeling of comfort emerged spontaneously. I seemed to have become a happy fish. After a winter of exercise, the fat on my lower abdomen has disappeared, my figure has returned to its original shape, and a confident smile appears on my face again.

The tense and busy work has caused the health status of modern people to deteriorate. Spend two to three hours a week investing in your health, and you will definitely reap unexpected rewards.

It is good but not suitable for everyone

Winter swimming is called "the game of the brave", and more and more winter swimming enthusiasts jump into the cold and biting water. Show "heroic qualities". However, Zhang Baocang, director of the Winter Swimming Committee Office of the Chinese Swimming Association, said in an interview with Xinhua News Agency reporters that although winter swimming has many benefits, it is not suitable for everyone.

Zhang Baocang said that research shows that there are three groups of people who are not suitable for winter swimming: teenagers under 16 years old and elderly people over 70 years old are not suitable for winter swimming due to their special physical conditions; mentally retarded patients due to lack of self-control Winter swimming is not suitable; in addition, after medical examination, people with serious organic diseases such as heart disease, coronary heart disease, tuberculosis, hepatitis, stomach disease and respiratory diseases are also not suitable for winter swimming.

“But ‘not suitable’ does not mean ‘absolutely prohibited’,” Zhang Baocang said. “Currently, among the national winter swimming members, there are 8-year-old girls and elderly people over 80 years old. I have benefited a lot from winter swimming."

Zhang Baocang added: "The key is to grasp the 'temperature' and try not to overdo it."

Sports medicine experts found after research that, When the water temperature is maintained at 10-14 degrees Celsius, it is best for ordinary people to swim 100-500 meters in the water; when the water temperature is lower than 10 degrees Celsius, swimming time should be very strictly controlled. For most people, when the water temperature is 1 degree Celsius, swimming 10 meters is enough; when the water temperature is 2 degrees Celsius, swimming 20 meters is best, and so on. If you have difficulty controlling the distance, you can swim at 1 degree for 1 minute, at 2 degrees for 2 minutes, at 3 degrees for 3 minutes, and so on to control the distance.

The former director of the Scientific Research Department of the Winter Swimming Committee of the Chinese Swimming Association told reporters that winter swimming has always been considered the best fitness event in winter. Regularly adhering to scientific winter swimming can not only enhance the body's cold resistance, but also benefit the body's microorganisms. circulation and improve the body's resistance to disease.

Many foreign studies have also shown that winter swimming can relieve people's nervousness to a certain extent and can alleviate some illnesses. During winter swimming, the human body produces a large amount of hormones, especially adrenaline, in order to resist the cold, which will invigorate the winter swimmers and relax their body and mind. In addition, winter swimming exercises will also reduce the pain of patients with rheumatism and enhance the body's ability to withstand other illnesses. Winter swimming can also eliminate some inflammation to a certain extent.

It is precisely because of the need for fitness that middle-aged and elderly people are a relatively stable group among those who insist on winter swimming. In Beijing, middle-aged and elderly people aged 50 to 65 account for nearly half of the total number of people swimming in winter.

In fact, winter swimming has far exceeded the needs of fitness. Many young people also join the ranks of winter swimmers in order to exercise their willpower, making the team participating in the "Game of the Brave" growing.

According to Jin Zhi, director of the Social Affairs Department of the Swimming Sports Management Center of the State Sports General Administration, there are currently 141 winter swimming organizations nationwide with more than 200,000 members, including a large number of Amateur winter swimmer.

“However, winter swimming is a relatively special fitness sport. Beginners should be cautious when deciding whether to swim in winter. It is best to listen to the doctor’s advice first,” Jin Zhi said, “And for beginners, Generally speaking, winter swimming must be done within your ability, step by step, and persist for a long time, otherwise it will not only be useless, but also harmful to the body.

Can patients with high blood pressure perform winter swimming exercises?

General. It is said that patients with hypertension can still participate in sports activities under the supervision of doctors. However, winter swimming is a kind of sports activity in a strong cold environment. Under the strong stimulation of cold water, the blood vessels of the body's skin will shrink sharply, forcing the body to swim. Blood in the epidermal blood vessels flows back to the internal organs and deep tissues, thus causing a temporary increase in blood pressure. Hypertensive patients have high blood pressure and are often accompanied by varying degrees of vascular sclerosis, especially those whose diastolic blood pressure is often above 100 mm of mercury. It also shows that blood vessel elasticity is reduced. If the blood pressure of patients participating in winter swimming will temporarily increase, they are likely to suffer from cerebral blood vessel rupture, coma, and even death. Therefore, patients with high blood pressure should not engage in strong cold-stimulating winter swimming exercises. Patients with blood pressure can perform general cold water exercise. This is because when the body is exposed to cold water, the blood vessels of the epidermis shrink and the blood pressure rises slightly, but only for a short time. Soon the blood vessels of the epidermis expand again, and a large amount of blood flows to the blood vessels of the skin. The blood pressure is slightly lower than when not exposed to cold water. If you insist on cold water exercise for a long time, the elasticity of the blood vessels in the whole body will be enhanced, which will help patients with high blood pressure adjust. The best form of cold water exercise is a cold water rub.

This is an exercise method in which cold water touches the skin in small amounts and many times. The stimulation intensity is not strong and is easily accepted by the body of patients with high blood pressure. At the beginning, the water temperature should not be too low, and then gradually lower it according to the body's tolerance. The technique should be light and the force should be even. First rub the upper body, then put on clothes and sit down to rub the lower body. Be careful not to lower your head, bend down or stand up too hard. People with high blood pressure and dizziness should first wash their face with cold water and then wash their feet with cold water. Persist for a period of time, and after the symptoms improve, wipe yourself with cold water.

If you are a patient with mild hypertension as follows, you can participate in appropriate winter swimming exercises depending on the situation. One is adolescent hypertension. The reason is that certain endocrine changes during sexual maturity are related to the accelerated heart development during this period. This type of hypertension is mainly manifested in an increase in systolic blood pressure, which can reach 140-150 mm of mercury, while diastolic blood pressure is not high. There is generally no adverse sensations such as dizziness and headaches. This type of teenagers does not need to be contraindicated in winter swimming. However, the intensity of winter swimming exercises should be appropriately reduced. Through scientific and appropriate winter swimming exercise, blood pressure will not only not rise, but also return it to normal. Liu XX and Shao X of the Baotou Winter Swimming Association control their blood pressure through winter swimming. They basically do not take antihypertensive drugs.

The other type is stress-induced hypertension. This type of hypertension is generally caused by work overwork, mental stress, and excessive fatigue. This kind of hypertension not only increases the systolic pressure, which can exceed 140 or even 150 mm of mercury, but also increases the diastolic blood pressure, which can reach 90-100 mm of mercury. This phenomenon can be achieved by reducing work pressure, arranging life reasonably, and ensuring adequate sleep and rest. As the excessive tension disappears, the blood pressure can return to normal. People with such high blood pressure can also continue to participate in winter swimming exercises, but they should have a clear diagnosis. , seek medical advice, strictly control the intensity of stimulation during winter swimming, and strictly follow the scientific methods and health care requirements of winter swimming. You should take your own comfort as the measure. If you find any discomfort, end it immediately.

Precautions for winter swimming

In recent years, some people in the medical field have used winter swimming as a means of treating chronic diseases, such as sedation, analgesia, antitussive, diuretic, and antihidrosis. functions, etc., and is used to treat emphysema, coronary heart disease, hypertension, neurasthenia and other diseases, with remarkable results. in addition. Some experts who study human body shape point out that swimming can also help people correct certain bad body shapes, such as hunchback, scoliosis, etc., thereby creating a healthy body shape.

Swimming precautions:

(1) When swimming, you must pay attention to safety. Anyone suffering from infectious diseases or open wounds should not participate in swimming, and women generally should not swim during menstruation.

(2) It is not advisable to swim immediately after eating, drinking or when you are sweating profusely after strenuous exercise.

(3) Full preparatory activities should be done before swimming, including freehand exercises, imitation exercises and exercises to stretch muscles and ligaments.

(4) After intense swimming, you should relax in the water and adjust your breathing before getting out of the water. However, if you experience any abnormalities such as dizziness, nausea, chills, or persistent cramps while swimming, you should get out of the water in time.

(5) After swimming, it is best to shower or dry yourself in time, and dress warmly.

(6) When swimming in natural bathing spots, it is best to go together and choose a place with clean water. Pay attention to the depth and flow rate of the water. Do not swim in waters with mud, reefs, tree stumps, rapids, whirlpools, overgrown weeds, serious pollution and frequent boat traffic.

Who is not suitable for winter swimming?

People with serious heart disease, serious hypertension, hepatitis, serious nephritis, serious gastric ulcer and other diseases should not engage in winter swimming. If your body is not used to it, winter swimming may aggravate the condition.

Patients with otitis media should not swim to avoid water entering the ears and being difficult to drain out, causing middle ear perforation. After otitis media is cured, you should wear earplugs when swimming and do not allow water to enter your ears.

Also, in order to keep everyone healthy, people with infectious skin diseases and people with any infectious diseases are not suitable for swimming. This is to stop the spread of infectious diseases.

In addition, for safety reasons, people with epilepsy and mental illness should not engage in winter swimming.

Research shows that there are three groups of people who are not suitable for winter swimming: teenagers under 16 years old and elderly people over 70 years old are not suitable for winter swimming due to their special physical conditions; mentally retarded patients are not suitable for winter swimming due to lack of self-control. ; In addition, after examination by a doctor, people with serious organic diseases such as heart disease, coronary heart disease, tuberculosis, hepatitis, stomach problems and respiratory diseases are not suitable for winter swimming

Preparation activities should:

(1) Have enough activity to raise body temperature, but not cause fatigue.

(2) Preparatory activities should include general and special activities, but maximum intensity activities should be avoided.

(3) The intensity and time of preparatory activities should vary depending on the person and the sport, and have different requirements.

(4) Begin to reduce the intensity of preparatory activities 10 to 15 minutes before exercise, and complete the preparatory activities 5 minutes before.

Winter swimming does not advocate diving for 6 reasons:

1. Gradually entering the water is the need for the body to adapt to objective conditions. Practice has proved that many people experience cramps, dizziness, sudden acceleration of heart rate, etc. while swimming, which are all related to sudden entry into the water. The human body needs a transition from rest to violent movement so that all parts of the body can adapt to the needs of movement. For example, in sports competitions, athletes must do warm-up activities before entering the competition to bring their physical functions and mental state into a state of readiness. Gradually entering the water during winter swimming is the body's excessive adaptation to the winter swimming conditions.

2. Sudden entry into water can easily induce illness. Because the body suddenly enters the water when the water temperature is too low, the stimulation of the water will be more intense. The body has no time to prepare and is unable to accept the strong stimulation, which can easily lead to the occurrence of cardiovascular disease and endanger life.

3. Failure to observe clearly can easily delay rescue. The moment you enter the water during winter swimming is a time when your body is prone to problems due to intense stimulation. By slowly immersing the water in the water, others can see the body reaction of the person entering the water, and if rescue is needed, they can be carried out quickly. If you dive, your body will enter the water all at once. If you feel uncomfortable, have an accident, and need rescue, it will not be easy for people on the shore to see it, which will delay the rescue opportunity.

4. In cold weather, injuries are easy to occur. In winter, when the weather is cold and freezing, the ground surface near swimming venues is often frozen, making the ground slippery and making it easy to fall. When diving, it is often easy to lose the center of gravity of the body, fall, or deviate when diving into the water. If you collide with a swimming person when jumping into the water, an accident is more likely to occur.

5. Ice in the water can easily scratch the skin. Winter swimming often requires opening the ice surface. Therefore, the water surface for winter swimming is usually not wide and is not suitable for diving. Moreover, there are often small ice cubes in the water that are broken but cannot be fished out. The edges of these small ice cubes are relatively sharp. These ice cubes float in the water and are often difficult to see due to their transparency. During winter swimming, people often get scratched by the ice edge due to their fast swimming movements. When you encounter ice when diving, because the body enters the water with a large movement and a fast speed, it is very easy to cause skin scratches when it touches the edge of the ice.

6. Foreign objects underwater can easily cause accidents. In the few years we have been swimming, there have been accidents in which swimmers died after diving and hitting their heads on underwater rocks. They are all experienced swimmers, and their swimming skills are usually good, but the accident happened because of their carelessness. As the saying goes, "Those who drown are those who know how to do it." The reason is that because people are familiar with or proficient in something, they become careless and relaxed when doing it, resulting in a very bad situation. On the contrary, if you are not familiar with or proficient in something, you will be very cautious when doing it, so it is less likely to cause problems. Some people once advised them not to dive, but they didn't listen, which resulted in bad consequences. Where diving is allowed, the water should have a certain depth. If you are diving from a lower shore, the water depth should not be less than 2.5 meters. If you are diving from a higher shore, the water depth should be more than 3 meters. Such deep water is not suitable for winter swimming. In addition, the water suitable for diving must not contain any foreign objects, such as stones, mud, aquatic plants, ropes, etc. Divers must have certain skills, otherwise they may be in danger.

Swimming is meant for fitness, but wouldn’t it be counterproductive if an accident occurred?

To avoid accidents, it is best not to dive. When swimming in winter, the swimming action is gentler and the safety factor is larger.

Safety assistance for winter swimming

The common dangers of winter swimming are: skin injuries, collision injuries, frostbite, cramps, drowning, heart disease, etc.

Skin injuries are caused by scratches by sharp objects on the edge of the pool, shore or in the water, such as sharp points on stones, broken tree sticks, cracked tiles, ice cubes, etc. The injured parts are mostly hands, feet, arms, legs, etc. If the injury is not serious, you should bandage it in time and go to the hospital for treatment. If the injury is serious and the amount of bleeding is large, the upper part of the injured part should be properly tied with a towel, handkerchief, etc. to slow down the bleeding. After bandaging the wound, send it to the hospital for treatment as soon as possible.

Prevention: Familiarize yourself with the winter swimming environment before winter swimming and enter the water with caution.

Collision injuries are mostly caused by slipping or diving. If the fall is serious, pay special attention to whether there are fractures or concussions.

Symptoms of fractures: Mainly include pain, swelling, subcutaneous congestion, loss of motor function at the injured area, deformity, tenderness and conductive pain. It should be determined early whether there is a fracture. If a fracture occurs, use a splint to immobilize the fracture site to prevent the injury from worsening. At the same time, call 120 for help.

Symptoms of concussion: coma, muscle relaxation throughout the body, pale complexion, dilated pupils, weak pulse, shallow breathing, unable to recall the incident and circumstances of the injury after regaining consciousness, but can clearly recall things before the injury , symptoms of headache, dizziness, mild nausea, and restlessness. The wounded should be made to lie on his back, kept quiet, protected from cold and warm, and should not be moved at will, and the wounded should not be made to sit or stand. A comatose person can be pinched to induce awakening. You should call 120 for help in time.

Prevention: Wear non-slip slippers. No diving. Be careful when walking in slippery areas.

Frostbite is mostly caused by prolonged winter swimming. After frostbite occurs, you should keep warm and rub the frozen area with wine to speed up blood circulation and gradually restore body temperature. Do not touch the frozen area with objects with higher temperatures. Or go to the hospital for treatment.

Prevention: Winter swimming time should not be too long. After getting out of the water for winter swimming, dry your body with a dry towel in time and change clothes. When swimming in winter when the temperature is below -15℃, you should pay more attention to frostbite after getting out of the water.

Camps are mostly caused by insufficient preparation before entering the water. Cramps mostly occur in the fingers and calves. When a cramp occurs, apply force to stretch the cramped area, such as calf cramps. You can lie on your back on the water in a backstroke position, hold the thumb of the cramped leg with your hand, pull it toward the body, and press the knee of the cramped leg with the palm of the same side. Help the knee joint straighten. If it doesn't work once, you can do it several times in a row to get relief or call for help. After landing, dry your body, change clothes, and massage the cramped parts (Chengshan, Yongquan, Heweizhong points, etc.) and the entire leg to relieve the cramps. Once ashore, you should not swim again.

Prevention: Before entering the water, you should do more preparatory activities so that all joints and muscles of the body can move. Enter the water slowly, and wet your whole body with water first to avoid strong stimulation. Don’t overdo winter swimming. After cramps occur, it is often easy to get habitual cramps the next time you swim in winter. The amount of winter swimming should be reduced to allow for recovery.

Drowning is often caused by collision, cramps, choking, or other illnesses. The drowning person should be rescued and brought ashore in time, the dirt in the mouth and nose should be cleared, and the person should lie prone on the rescuer's legs. The rescuer should gently press the drowning person's back to control the water in the drowning person's abdomen, and then make the drowning person lie on his back in a warm place. If breathing and heart stop, experienced people can perform artificial respiration and heart compression continuously, and call the police or call 120 for help in time.

The simplest and most effective method of artificial respiration is mouth-to-mouth artificial respiration. The method is as follows: make the patient lie on his back, hold his lower jaw with one hand, tilt his head back to keep the airway open, and pinch it with the other hand. The patient's nostrils, then take a deep breath and blow into the patient's mouth. After blowing, release the hand pinching the nostrils to allow the patient to exhale the air. The blowing frequency can be around 16 to 18 times/min, and repeated.

Cardiac compression is a cooperative method for those who have stopped breathing and heartbeat. While performing artificial respiration, another person should cooperate by performing heart compressions.

The method is: overlap your hands, place them at the junction of the middle and lower third of the sternum, press down hard to press down the chest wall by 3 to 4 centimeters, and then relax your hands. It should be performed rhythmically at a frequency of 60 to 80 times/minute. When rescuing children, the frequency of action can be faster. When pressing down with your hands, the force should be even and slow. Do not use too much force. Let go quickly. Be careful to prevent rib injuries.

Prevention: If you feel unwell, do not force yourself to swim in winter. Be careful not to overdo it when swimming in winter. If you feel unwell in the water, you should go ashore or seek help as soon as possible.

Heart attacks are mostly caused by excessive winter swimming. Excessive winter swimming can easily lead to a heart attack (as in the example above). You should go ashore in time to change clothes and rest. If the situation is serious, call 120 for help.

Prevention: Do not overdo winter swimming. If you have a history of heart disease in the past, you should pay more attention to how your body feels. If you feel uncomfortable, do not go for winter swimming. Those whose physical condition is not suitable for winter swimming should not participate in winter swimming.

What should I do if I have a headache during winter swimming?

During winter swimming, some people may feel a slight headache or dizziness. This may be caused by chronic rhinitis, choking on water, or insufficient blood supply caused by temporary cerebral vasospasm due to cold body. At this time, you should go ashore quickly, use your thumbs to massage the Baihui, Taiyang and Lieque points on the top of your head, then apply a hot towel on your head, and then drink a cup of hot water, and you will get better.

If you swim for too long in the winter, blood will accumulate in the lower limbs, causing cerebral ischemia. The body will consume a lot of energy and be overtired, which will also make people feel like they have a headache. At this time, you can go ashore to rest, keep your whole body warm, and drink some light sugar and salt water appropriately.

In addition, a temporary increase in blood pressure can also cause dizziness. Because winter swimming is a physical activity in a strong cold environment, under the strong stimulation of cold water, blood vessels in the skin of the whole body will shrink sharply, forcing the blood in the epidermal blood vessels to flow back to the internal organs and deep tissues, thus causing a temporary increase in blood pressure. The way to prevent a temporary increase in blood pressure is to hang out in the cold air for a while before entering the water, so that the body can better adapt to the stimulation of cold water. Avoid jumping into the water. After entering the water, you should use gentler movements and do not swim vigorously. This can slow down the stimulation of cold water, weaken the sharp contraction of blood vessels in the skin of the whole body, and prevent a temporary increase in blood pressure.

No matter what the cause of headache or dizziness, you should not take it lightly and you should go ashore quickly to recover. If you experience headaches or dizziness every time you swim in winter, you should consider whether your blood pressure is usually high and you are not suitable for participating in this sport.

Is it okay to take a hot shower immediately after winter swimming?

Some winter swimmers like to take a hot bath immediately after winter swimming. They believe that the body's coldness and heat are conducive to the contraction and expansion of blood vessels, which is good for cardiovascular exercise.

I think it is inappropriate to take a hot bath immediately after winter swimming. Because the temperature conditions for winter swimming are mostly around 0 to -10°C, with Sanjiu days often being below -10°C, the water temperature for winter swimming is generally below -2°C, while the temperature in bathhouses is often above 40°C, and the water temperature is often above 35°C. . In this way, the temperature difference is as much as 50 degrees, and the water temperature difference is about 40 degrees. Hot and cold are in conflict with each other, and it is difficult for the body to adapt to such a large temperature difference. Moreover, after winter swimming, the body temperature often drops below 30°C. Experiments show that it is safe when the armpit temperature measured 5 to 10 minutes after getting out of the water reaches 27.4°C, which is used as the standard for the safety threshold of winter swimming. This experiment shows that the body temperature of winter swimmers when they first come out of the water is below 27.4°C. The normal body temperature of the human body is 36.8°C. If the body temperature remains at 34°C for a long time, it is considered hypothermia and is life-threatening. This means that after winter swimmers get out of the water, they must rely on their own heat production capacity in a short period of time to return their body temperature from below 27.4°C to normal by relying on fat consumption and heat production. It is during this process that the human body's physical fitness is exercised, the metabolic capacity of various functions is increased, and the physical quality of winter swimmers is improved. In order to adapt to the requirements of the cold environment, during winter swimming, the blood vessels of winter swimmers are already contracting and expanding to the greatest extent, and the heart is also working hard to transport blood to its maximum capacity, thus exercising the heart muscle. In this sense, it is completely meaningless to take a hot bath immediately after winter swimming in order to exercise cardiovascular exercise.

Furthermore, in order to restore body temperature after winter swimming, the human body actively consumes fat to produce heat. Experiments have shown that when the body is in moderate exercise, the heat production of the liver changes from 20% of the total body heat production to 9%, while the heat production of the skeletal muscles changes from 20% of the total body heat production to 76%. , if you take a hot bath, the human body will quickly obtain heat from the outside and restore the body temperature, it will immediately stop producing heat, so winter swimming will be meaningless.

Can cold water baths play a role in winter swimming?

Many people have experienced taking cold water baths all year round. Some people think that taking cold water baths in winter is also very cold. It probably feels similar to winter swimming and has similar effects. This is also a misunderstanding about winter swimming. Cold baths are different from winter swimming. First of all, when taking a cold bath, if you use tap water, the temperature of the tap water is generally above 10 degrees, and the temperature in the bath room will be higher than outside the city. When taking a bath, only local areas will have a thin layer on the surface of the skin. When cold water flows through, human body temperature is more adaptable. In addition, when people take a cold bath, they often wipe it with a towel first, so the whole body warms up faster. However, during winter swimming, when the water temperature is the coldest, it is only a little higher than the freezing point, and the whole body is immersed in the water. It is impossible for the body to heat the surrounding water, and the body's ability to withstand low temperatures needs to be very strong. A cold bath only touches the skin or some muscles, while winter swimming will make people feel that it will penetrate your skin and muscles and penetrate deep into your bones. This is exactly the case, so after winter swimming It will give people a particularly refreshing feeling, which is a feeling that cannot be replaced by any kind of exercise. Therefore, compared with winter swimming, taking a cold water bath is completely different in terms of feeling and effect on physical exercise. However, people who have taken cold water baths adapt to winter swimming faster than the average person. Many winter swimmers have experienced cold water bathing before and have this experience.