Is it better to use indoor fitness equipment, exercise and outdoor running, climbing or swimming?

Is it better to use indoor fitness equipment, exercise and outdoor running, climbing or swimming?

Respiration mainly depends on the lung, and the lung function is determined by the strength of the respiratory muscle. Exercise is one of the effective means to improve and increase vital capacity. According to the determination: swimming's chest is 12 - 15 kg pressure, add water to stimulate muscle contraction, breathing difficulties, forcing people to breathe, to increase the depth of breathing, oxygen inhalation can meet the body's needs. The general people's vital capacity is about 3200 ml, respiration difference (maximum inspiratory and expiratory chest when widening and narrowing of the difference) is only 4 - 8 cm, the maximum oxygen consumption during strenuous exercise for 2.5 - 3 liters / minute, 10 times larger than the rest; and the swimming athlete's vital capacity can be as high as 4000. 7000 ml, respiration difference reached 12 - 15 cm, the maximum oxygen consumption during strenuous exercise for 4.5 - 7.5 liters / minute, 20 times larger than the rest. Swimming promotes the development of breathing muscles, chest circumference, lung capacity increase, and inspiratory opening of the alveoli more, ventilation is smooth, very beneficial to health.

When swimming, people usually use the buoyancy of water, lie prone or lie in the water, relax and stretch all over the body, and make the body get all-round, symmetrical and coordinated development, so that the muscle line is smooth. The movement of water in the water reduces the impact of the ground motion on the bones, reduces the old loss of bones and makes the bones and joints difficult to deform. The resistance of the water can increase exercise intensity, but the intensity and training equipment different from the land, is very soft, the intensity of training and is easy to control the oxygen within the domain, do not grow very stiff muscles, can make the body lines smooth, beautiful.

When swimming, the body is immersed directly in the water. The water not only has great resistance, but also has very good thermal conductivity, and the heat dissipation rate is fast, thus consuming more heat. Just like a boiled egg, the cooling rate in the air, far less than in cold water quickly, the experiment proved: human running calories consumed 20 minutes in the standard swimming pool, equivalent to the same speed on the land for 1 hours, stay in the 14 degree water calories consumed 1 minutes high 100 thousand card, the equivalent of 1 hours in the air at the same temperature the heat emitted by. Thus, in the water movement, will make many people who want to lose weight get twice the result with half the effort, so swimming is one of the most effective exercise to maintain the body.

Swimming pool water temperature is often 26 degrees to 28 degrees, immersed in water, heat dissipation, energy consumption. In order to replenish the heat released by the body as soon as possible, the nervous system responds quickly to the need for a balance between cold and hot, enabling the body to metabolize more quickly, increasing the body's ability to adapt to the environment, and resisting cold. People often take part in winter, the temperature adjustment function is not easy to colds, but also improve the body's endocrine function, pituitary function increase, improve resistance to disease and immunity to.

When people move in the water, all organs are involved in it, energy consumption is much, and the blood circulation is accelerated, so as to provide more nutrients for the movement organs. The acceleration of blood speed increases the load of the heart, increases the frequency of its beat and makes it strong and powerful. Regular swimmers have excellent heart function. The general rate is 70 - 80 times / min, the stroke volume is 60 - 80 ml. But people often swim rate is 50 - 55 times / min, a lot of excellent swimming athletes, the heart rate is up to 38 - 46 times / min, the stroke volume is as high as 90 - 120 ml. When swimming, water acts on the body's blood, making it easier for the heart to flow back and speed up the heart rate. Long term swimming has a marked increase in cardiac motility, a strong contraction, a greater thickness of the vessel wall, an increase in elasticity, and an increase in stroke volume. So swimming can build a strong heart.