Swimming increases your cardiovascular endurance

• May 2, 2024

The swimming and the nailed they are sports that strengthen the system cardiovascular and tone the body, and a clear example is Paola Espinosa , who is in the final of dives from the platform of 10 meters, in the London Olympics.

Paola Espinosa has to train every day to be a high performance athlete, she combines exercise of strength, flexibility and dexterity. She has an excellent state of health, thanks to her practice of swimming , which is a highly recommended discipline, especially for pregnant , children and heart patients.

Ready pencil and paper

According to the Spanish Heart Foundation , this sport provides many benefits for the health of people, from the burning of calories until having a radiant and youthful skin. If you consider yourself an expert in this topic or want to know more, we invite you to answer the following test:

1. What style of swimming is contraindicated for heart patients?
a) Breaststroke
b) Crol
c) Back
d) Butterfly

2. Which place is best suited to practice this sport?
a) Outdoor pool
b) Heated pool
c) Sea
d) Any

3. What is the ideal water temperature for heart patients?
a) 15-20 degrees
b) 20-25 degrees
c) 25-30 degrees
d) 30-35 degrees

4. Before swimming it is advisable to do stretching, a moderate stroke or elasticity exercises. Do you know how long?
At 5 minutes
b) 5-10 minutes
c) 10-15 minutes
d) 15-20 minutes

5. After swimming, to avoid cooling and sudden drops in tension, you should not:
a) Walking or doing push-ups
b) Take a shower
c) Drink plenty of fluids
d) Go to the dressing room without covering

6. For swimming to have an effect on the body, an adult must practice it three days a week during:
a) 20 minutes
b) 30 minutes
c) 40 minutes
d) 50 minutes

7. If we are in low form, what should be done two or three weeks before starting to swim?
a) Walking, running or dancing
b) A medical-sports examination
c) You do not need to do anything if you practice at a mild intensity
d) Stretching and flexibility exercises

8. When entering the water the weight of the body is counteracted by the force of flotation and:
a) It hinders blood circulation
b) Increase aerobic endurance
c) Reduce the effort required to the heart
d) Impairs joint movement

9. In the case of pregnant women, swimming helps them to:
a) Relax overburdened body areas
b) Collaborate in the flexibility of the body
c) Decrease circulatory edema
d) All the answers are correct

10. Swimming is a very complete sport that in the case of children:
a) Decrease blood glucose levels
b) Improve your cardiovascular response
c) Low blood cholesterol concentration
d) All the answers are valid

Correct answers

It is time for you to compare your answers with the following ones and count the correct ones, to compare them.

1. D) Swimming a butterfly is contraindicated for coronary patients. Of the other styles you can choose the one that is more comfortable, taking into account that the breaststroke is the one that exercises the most muscles, the most stimulating crawl and the back is the least recommended for beginners.
2. B) To swim the best are heated indoor pools. Beaches, especially those with high waves, require more effort and may involve an increase in blood pressure . In any case, if you bathe outdoors, avoid the hours of maximum sun and heat.
3. C) The water temperature should be at 25-30 degrees. Colder temperatures can cause angina or arrhythmias in heart patients. Higher temperatures can produce fatigue .
4. C) Before entering the water you have to heat between 10 and 15 minutes. During this time, a moderate race can be conducted in which interspersed exercises of elasticity, stretching, mobility and flexibility.
5. D) When you finish swimming you have to avoid the cooling and sudden drops in blood pressure. Walking or doing push-ups will help you avoid these problems.
6. D) For swimming to have an effect on our body we must practice it at least three days a week for 50 minutes.
7. A) If you have never done sport or you are in low form, you should prepare two or three weeks before with dynamic exercises such as walking, running or dancing. Already in the water, if you lack the technique and the necessary physical form, you can help you with elements that favor flotation.
8. D) The swimming It is one of the most recommended exercises during pregnancy as it relaxes the overloaded areas of the body and frees the joints. In addition, swimming helps control the weight during the pregnancy , improves the cardiovascular system, provides tonicity to muscles , decreases circulatory edema and its practice contributes to the preparation of Birth .
9. D) Swimming is one of the most recommended exercises during pregnancy because it relaxes the overloaded areas of the body and frees the joints. In addition, swimming helps control weight during pregnancy, improves the cardiovascular system, provides muscle tone, decreases circulatory edema and its practice contributes to the preparation of childbirth.
10. D) In ​​children and adolescents this exercise It is not only a form of enjoyment and leisure, but it helps to prevent obesity, improves flexibility and increases the capacity of physical effort. The swimming It also helps maintain low blood pressure levels, reduces the concentration of cholesterol in blood and blood levels glucose .

If you have obtained 8 points or more: Congratulations! Your knowledge about swimming is high. If you have obtained between 4 and 7 points: Your level of knowledge about swimming is medium. If you have obtained less than 4 points: Your level of knowledge about swimming is low. If you want to know more information about the cardiovascular benefit of swimming visit: //goo.gl/iLbaq

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Video Medicine: How to Build Endurance for Beginning Swimmers : Life & Exercise (May 2024).