05 Feb Can swimming be considered “cardio” exercise? Let’s find out now!
A heavy body, a lot of fat in the thighs and abdomen make you lose confidence when dressing down the street or meeting friends at parties. This worrying problem will be solved if you go to exercise to lose weight. To lose weight and want your body to be toned, you should apply the cardio training process right now.
Some women go to the gym, others choose to swim. So can swimming be considered cardio exercise? Let’s find out!
What is cardio?
Cardio is an acronym for Cardiovascular, meaning exercises related to the heart. This is not a specific exercise but a systematic approach to multiple exercises.
Cardio exercises help the body increase while controlling the heart rate, supporting the blood circulation. As a result, the supply of more oxygen to the entire body in general and muscle cells, in particular, is also improved in a positive direction.
Cardio also allows the body’s fat-burning cells to burn more efficiently during exercise and at rest.
What benefits does Cardio bring you?
Cardio exercises are rated better than other exercises such as weight training, resistance because cardio helps control the increase in heart rate according to your wishes and maintain it for a certain period of time.
Effective fat burning
It can be said that with Cardio exercises, everyone in the world immediately thinks of the effective fat burning feature. It is not surprising to say that this exercise helps to consume a lot of energy, reduce the excess body fat, especially the excess fat in the hips, thighs and abdomen, and stimulate the stomach to digest food and bring. Superfast weight loss in just a month.
Cardio exercises help blood flow to the brain more so you can reduce the work pressure by practicing Cardio every day. Reducing stress in your life is reducing other health problems as well.
Strengthen physical, exercise health
Like other physical training exercises, Cardio helps you practice flexibility, endurance, and feel comfortable and full of vitality.
Improved vascular system
Cardio exercises help open large and small blood vessels to allow oxygen to be circulated to the muscles, improving elasticity, enhancing blood circulation and stabilizing blood sugar effectively.
Cardio helps to increase the body’s resilience
Cardio combines many different exercises and especially LISS Cardio exercises can help you recover more quickly. If you have just had a heavy workout then go to the treadmill to do low-intensity walking exercise, it will increase the ability of lactic acid accumulation in the muscles.
Improve heart health
Your heart is also seen as a muscle. Without “exercise”, the heart will also weaken. However, if you often experience shortness of breath, heart palpitations while running for a while, or just taking a few steps upstairs, you will likely need Cardio exercises.
Cardio is a very good exercise for the heartbeat, helps you breathe harder and deeper and significantly reduces the risk of cardiovascular diseases.
What are the benefits of swimming?
Swimming is a sport that brings many benefits to the body, not only because the body shape will be slimmer, but also for the health of the mind.
Swimming helps to improve muscle strength
Swimming athletes develop muscles in a holistic way. If the athlete focuses on developing calves only, the swimmer will develop muscle groups that help to move easily under the water. Throughout the swim path, swimmers must frequently pedal and fan their arms. Your back has to stretch and rotate, your abdomen pulls in to strengthen your legs and keep your body steady. The combination of muscle groups has made swimming one of the best cosmetic exercises for the whole body.
Swimming keeps bones strong
For years, researchers did not believe that swimming affected bone weight. Are weight exercises alone that can help us achieve this benefit? No studies have been published in the journal Applied Physiology. Because there are ethical reasons to avoid examining the deep inside of human bones, the study divided the rats into three groups: the running group, the swimming group, and a control group without the exercise.
While the running group still showed the highest increase in BMD (bone mineral density), the swimming group also showed benefit over the control group in both BMD and femur weight. More research is required because the new findings suggest that previous studies that removed the bone benefits from swimming need to be re-examined.
Swimming burns calories
Everyone knows that swimming is a great way to burn calories, but most don’t realize it’s as effective as running on a treadmill. Depending on your style and intensity, swimming can burn calories the same as running, or even better.
Plus, you don’t have to worry about sweat running down your eyes. For example, in 10 minutes of swimming, you could burn 60 calories for a backstroke, 80 calories for a breaststroke, 100 calories for a freestyle stroke, and an impressive 150 calories for a butterfly stroke.
On average, a 10-minute jog burns about 100 calories. Therefore, a high-intensity butterfly stroke can burn 150 calories more than jogging in the same time frame.
Swimming can reduce stress and depression
The secretion of endorphins stimulates a natural state of pleasure. Much has been said about this high in runners, but swimming can also bring it about.
Plus, the secretion of the hormone of happiness also makes you feel the same relaxation response as yoga. As I mentioned before, the continuous swim stretching combined with the rhythmic breathing after, you can enjoy the feeling of relaxation, and that’s something unique to sports.
Swimming also calms you and thinks deeply, because the sound of your breath and water helps you to focus inward and dissipate all other distractions. This naturally relieves stress and depression.
Research also shows that swimming can reverse stress-induced brain effects through a process called inhibiting the growth of neurons in the hippocampus (leading to improved recording mind ability).
So if you feel like you are feeling down, tossing yourself into the water tank, that’s definitely what you need to get back to being happy again.
Through a comparison of the benefits that swimming brings, we can agree that: swimming can be considered as an effective cardio exercise compared to other exercises such as running, gym. Sometimes swimming even more effective than the above exercises.