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How to get a healthy winter swim

Views: 11     Author: Site Editor     Publish Time: 2019-12-12      Origin: Site

How to get a healthy winter swim

How to get a healthy winter swim


In the practice of long-term winter swimming, many "prohibitions" have been summarized, and every rule cannot be violated. Looking at these "prohibitions", according to many years of winter swimming predecessors' experience, in order to achieve good winter swimming benefits, only by really exploring the true meaning of the "five-phase" law and strictly implementing it.

The so-called "five-phase" rule refers to the five stages of human body temperature change and its physical and mental reflection during the entire winter swimming process, namely the smooth cooling period, the cold period, the warm period, the chilling period, and the chilling period. Of these five periods, the first three periods are profit periods, and the last two periods are damaged periods, especially the severe cold period that hurts people the most.


swim benefit

Smooth cooling period:


After winter swimmers undress in cold air, the body begins to lose heat-the body surface cools. Since the thermal conductivity of air is one-eighth that of water, this temperature drop is gradual and smooth. It gradually reduces and evens out the skin temperature of the face, hands, feet, chest and abdomen, back, and limbs. The skin transitions from warm to cold, reducing the temperature difference with cold water. At the same time, the nervous system began to excite, as a systemic "campaign mobilization", in the preparation activities, to overcome the inertia of visceral function, so that internal organs such as the heart and lungs actively take action to adapt to the sudden increase in load. This cold air bath before the winter swimming is ready for swimming.


Cold period:


After entering the water, the human body's heat dissipation suddenly increases, the skin tightens, and the whole body is cold. At this time, the nervous system quickly transmits cold information and orders the blood vessels in the body to contract to reduce heat dissipation. A lot of blood flowed into the internal organs. Secondly, the respiratory system is instructed to speed up and deepen, deliver a large amount of oxygen to the whole body, and send "raw materials" to the new thermal energy. At the same time, the muscles of the extremities were ordered to speed up their operation and increase heat production, and people could not help swimming in the water.



Warm period:


After a period of exercise, the blood vessels began to relax, and a large amount of blood re-flowed to the surface with heat energy. The new thermal energy generated by the sports muscles has also begun to be replenished. The human body has entered a warm period, and the whole body is comfortable and with a calm expression. This is a golden moment for winter swimmers. At this time, if you "forget to return" and enjoy "chic" in the water, you will "whether Taiji will come" and soon enter the period of chills.


Chilly period:


In the warm period, a large amount of heat is dissipated to protect the body's "relative balance" in cold water. Humans are constant temperature animals and their calories are limited. When the heat is consumed enough to maintain the normal functioning of the visceral systems, although the nervous system orders the vasoconstriction again, at this time the vasoconstriction is fatigued and the blood returns to the viscera and is blocked. The nervous system has to mobilize the muscles of the whole body to speed up the operation to strengthen the production of heat (muscles are heat-producing organs), so the whole body trembles, blood stagnates on the body surface, the skin produces purple patches, the teeth tremble, the hands and feet become woody, and the human body is physiological The balance is disrupted.

swimming (1) 

Cold season:


If the chilling period is not immediately protected, continued fever loss will lead to a severe chilling period. Because the internal organs can't get enough blood, their operation is blocked, the heat production is sharply reduced, and the body has an "energy crisis." Cerebral cortical nerve cells are overstimulated and prolonged for excessive inhibition: dyspnea, palpitation, shortness of breath, dizziness, and bloating, numbness of hands and feet from unconsciousness, local muscle stiffness, lips from purple to black, chest The abdomen is cold and weak, and the chills are not only if emergency measures are not taken, they may be further unconscious due to hypoxia and endanger life.


swimming (2)

Winter swimming uses nature to use extreme sports to obtain extraordinary benefits at the cost of heat loss. A series of biochemical changes in the human body, such as the production of healthy antibodies, increased vascular elasticity, agility in the conversion of nerve excitement inhibition, and enhanced regulatory functions, all occurred in the first three phases. Due to differences in people's body shape (fat and thin), physique (strength), swimming style (length), age (size), etc., the differences in spirit, ideas, etc. before entering the water, even under the same water and air temperature, the five Sooner or later, the length, and the strength of the period are different. Therefore, how much time and distance we are talking about in the winter swim are unscientific expressions. We should swim according to our own feelings. We must not swim as a goal and blindly compare. It is necessary to proceed from objective reality and carefully and carefully examine the special laws reflected in the first three periods (smooth cooling period, cold period, and warm period) to obtain the best benefits of winter swimming.