10 Mar The restorative effect of swimming you didn’t know!
Recovery is an important aspect of training in any sport. It can be said that without recovery there is no practice; If the recovery is not good, the practice cannot be good. Going back to full form, after an injury or after a tiring exercise, can be the difference between success and failure.
So, Do you know what is the benefits of swimming for recovery? Let’s find out through the following article!
Recovery from operations
You’ve pushed yourself to the limit with extreme fatigue and sweaty clothes. You are exhausted of energy. You are like a car running out of gas. So what now? How can you recover in time for the next training session?
A basic physiological lesson is that when the human body works at high intensity, it creates a blend of lactic acid and other metabolites that accumulate in the muscles leading to soreness and fatigue. fatigue. The faster these by-products are destroyed from the system, the faster you can get back to work. But how?
Athletes have three main options for recovery – active, passive, and massage. Passive recovery (lying still, not moving) may seem appealing, but it is the least beneficial method. Massage can be very effective. However, studies are increasingly showing that positive recovery is best for pain relief and to reduce overall decrease time. And out of the many active options, nothing surpasses swimming.
The findings show that swimming not only helps to get rid of impurities faster and reduces inflammatory markers but also improves performance in subsequent training sessions related to aerobic exercise. In other words, you became friends again … but faster.
Why swimming is an effective recovery exercise after exercise?
All due to the nature of WATER. Water makes swimming very well connected with rehabilitation. Water helps keep your body afloat, gently supports your body, especially in damaged areas, but it also provides resistance to give you a chance to strengthen your muscles and ligaments. improve heart health. As a form of weightless exercise, swimming puts less pressure on the body. A form of low-impact exercise, swimming puts less pressure on the joints. Therefore, swimming is a very effective way to deal with muscle aches and aches after heavy terrestrial workouts and is a great way to relax.
Thus, swimming can be a positive recovery method of terrestrial sports, especially jogging, due to its effect on reducing tissue inflammation during exertion. Plus the stretching you can do in chest-deep water, there’s no such thing as an overstatement to say swimming can make you a better runner.
In addition, after a hot workout or heavy sweating on land, going into the water has the effect of cooling off body temperature. In fact, after about 5 minutes in the cool pool water, you should start to feel refreshed and recovered. Some people also call it “second wind” for this new energy source after you get into the swimming pool. You can see that the major football teams in the world, including the Vietnamese soccer team, often go to the swimming pool to recover from stressful matches.
Recovery from injury
Regardless of your age, sport or fitness level, injury is inevitable in training or competing with high amounts of exercise. However, you should not have an extended and ineffective recovery time. And nearly any recovery mode, no matter how small or severe, can be beneficial when it comes to some time in the pool.
Most athletes react very well to swimming. Swimming a few laps in a pool will not only improve endurance, but build muscle as well as water provides a gentle form of resistance training. Alternatively, you can use exercise equipment, such as a pullbuoy or a kickboard, to help you get more out of your swim time without aggravating your shock. your love. Pullbuoy allows you to swim without banging your legs, which can be beneficial if you have an injury to your leg or lower body, or feel discomfort while beating your legs. Likewise, a kickboard will remove the hand fan element from your swim and instead press heavily on the legs and lower torso, which is helpful for upper torso injuries.
Swimming is also a popular rehabilitation method after surgery or for injuries such as back pain and ligament tear. Different swimming styles can relieve pain in different ways; In particular, backstroke is the best choice for back pain. All types of swimming are an active form of stretching. Injuries can cause muscles to stiffen, so swimming slowly with alternating styles of swimming will keep your muscles loose and flexible.
Even if you are traumatized, when possible, keep moving to prevent weight gain, prevent joint loss of range and muscle loss due to inactivity, and even help avoid depression, which is common when a normal physical routine is upside down. In this regard, swimming has no rival. It is the ideal motor bridge during recovery without being affected by the potential hazards of most terrestrial exercises.
Thus, recovery from movement and recovery from injury has many methods, from simple sleep, drinking water, to more complex such as massage, stretching (stretching), soaking in ice, mild exercise. and… taking medicine. However, what people feel more or less bravely experimenting is using swimming as an effective recovery technique.
Swimming can be both a sedative, as well as a pain reliever and anti-inflammatory drug that everyone should try.