Some benefits of swimming that you may not know (Part 2)

Swimming pool helps you have a softer body

Swimming requires every participant in the training to reach forward, leaning forward to push his entire body forward. In particular, swimming is very laborious, so over the years training will help you train endurance as well as endurance of the body for a longer time.

Help the circuit of the architecture to work better

Swimming is one of the great sports for your heart system. Swimming strengthens your heart muscle. A number of scientific studies by leading scientists in the world have shown that swimming helps the body to curb cardiovascular diseases, especially the anti-inflammatory ability that helps the body to limit. Cardiovascular diseases such as atherosclerosis.

Helping people to lose weight effectively and safely

Swimming is also known as one of the sports can help you lose weight effectively, safely and especially help your body more balanced.

The swimming you need to use all parts of the body with a lot of frequency plus long time will help the body to be heated, burn large calories thereby helping your body dispel fat tissue has in muscle bundles all over your body to help you lose weight effectively, quickly in just a short time will see good effects.

Swimming pool helps you lose stress

Swimming helps people integrate into nature, thereby helping people forget the stress of daily work, thereby helping to reduce depression for the body, helping everyone’s life to be relaxed more comfortable and happy.

Notice when training

Swimming is a water activity, so you need to pay attention to your health. Especially for those who go swimming in public pools or swimming in the sea where high salt concentrations can affect the health of the body. Therefore, during your swimming, we recommends using swimming aids such as swimwear, quality goggles, swimming caps, etc. to have a safe and great experience when swimming.


Some benefits of swimming that you may not know (Part 1)

Summer is near and the intense heat will be the number one enemy of all people, especially for the elderly and children. Therefore, the search for measures to cool the body that can enhance the health is directed by many people. So, what benefits of swimming that you may not know yet. Let’s check out!

Currently, the method that can meet that is best done by swimming in public pools or personal pools. The moderate swimming can help swimmers reduce the heat in the body and also have a great effect on the health of the exercise, both adults and children.

Swimming not only has benefits for body cooling but they also have countless other benefits you may not know about. Therefore, in this article, kim thanh sports has learned and shared with readers about some benefits of swimming that you may not know? For readers to refer more.

The first benefit that we need to mention when practicing swimming in the summer is the cooling of the body. On intense hot days, when your body temperature is often high, which makes your body uncomfortable, soaking in water is a great way to reduce body heat and help balance the body temperature. Body and help you feel cooler.

Swimming regularly helps strengthen your body for comprehensive muscle

Swimming has a number of differences compared to other sports, when performing swimming, professional swimmers or amateur swimmers must use all the upper body parts.

Swimming regularly helps you improve your body’s strength and fitness as quickly as possible, it doesn’t look like a track and field athlete that focuses on developing leg muscles.

By using all parts of the body to swim, in this process will help your body develop better and more comprehensive body muscles to help you have a firmer and healthier body.


Essential steps you should remember when swimming

Let’s have a look at the essential steps and swimming tips you need to know when swimming.

Before entering the water

It takes necessarily about 30 minutes to warm up the body.

Do movements to start muscles and joints. Can do the morning exercise; should practice twice with different intensity.

Run a short distance (100 m) slowly – faster – slower and return to equilibrium.

Continue to activate the joints in the following order: the joints of the neck vertebrae, back support, hip joints (groin), knee joints, ankles, toes, shoulder joints, elbows, wrists, fingers. Perform movement to rotate the joints clockwise and vice versa.

When being in the water

When exposed to the water environment, in the body, there will be a reaction process with 3 stages:

Inhibition (about 10-15 minutes)

Although it has been started to be ready for swimming, but when exposed to water, the body still has peripheral vasoconstrictor reflexes, a slight increase in blood pressure, and the heart. Beats faster, breathing increases and pulse becomes faster.


This is a period of energy consumption, lasting about 1-3 hours depending on the health and training of each person. At this time, the body has begun to adapt to the water environment, the inhibitory manifestations gradually disappear; Your heart rate, pulse, breathing rate and blood pressure are steady and back to their original state.

During this period, movements should be coordinated gently, accurately, and comfortably. When swimming, attention should be paid to avoid swirling areas or currents. Do not swim too far from shore, far from rescue equipment.

Recovery (offset)

At this time, the body has consumed a lot of energy, it should be offset the lost energy. In fact, swimmers will see muscle fatigue, discrete coordinated movements, no longer rhythm, signaling the body needs to rest. Trying to continue swimming will result in secondary cramping or cold.

When feeling tired, swimmers need to slow down, swim to the shore or near rescue equipment, then relax the whole body in a floating position 3-5 minutes and then ashore. If you feel cold, you must go ashore immediately, look for a place with no wind or fire for heating or you can drink some hot sugar tea.

When ashore

Need to rest, relax for 10-15 minutes in a well-ventilated place, then wash again with warm water in an air-conditioned room for 5-10 minutes. Dry yourself and wear warm clothes right in the room.

Pay attention to dry ears, nose, eyes; When necessary, can instill drops. If you’re tired, drink a cup of hot sugar tea.


10 essential notes you must remember about swimming (Part 3)

9. Do not eat too full before and after swimming

Swimming is a process of moving the muscles, muscles and every part of the body, it is also a sport to help you maintain a good physique by consuming a large amount of energy in the body. So after swimming, you often feel hungry is understandable.

However, do not eat and drink 100% of your empty stomach because it will make you more likely to gain weight, obesity, especially during weight loss.

Advice is that you should only snack after swimming, prefer foods made from vegetables, tubers, fruits instead of foods made from protein, thit, fat, starch, fast food, etc.

10. People with high blood pressure can swim

Patients with hypertension can swim but only swim gently, the pool water is cool, not cold to avoid blood pressure increase and does not prolonged sunbathing. In some severe cases, it is necessary to have a medical examination and careful supervision and guidance of the physician before swimming practice.

Other essential notes

When swimming, if cramps (the most dangerous is the abdominal muscle), need to calmly relax the whole body in an extended position of limbs, slowly inhale deeply and use your hands to press the surrounding points (yes You can also apply pressure to the points on the opposite side of the mirror) and rub gently over the cramp.

When you see the support, notify people around or the rescue department to help bring ashore. In case of being too far from the rescue area or being alone, when you feel better thanks to the above self-management, you must gently swim to the shore.

People with asthma should not go swimming;

If you have skin diseases or inflammation, it is necessary to cure the disease before swimming to avoid infecting others;

People with cardiovascular disease when swimming should have the appointment and close supervision of professional people;

Older people should choose the appropriate swimming style, check their health before swimming, monitor pulse regularly and exercise according to appropriate swimming regime to avoid stroke;

Children who go swimming need adult supervision and help.

Above are the essential notes you must remember about swimming. Hope the information is useful for you.


10 essential notes you must remember about swimming (Part 2)

Let’s continue the list of 10 essential notes you must remember about swimming, the most popular water sports in the world!

4. Drink lots of water

Swimming as well as other sports, according to which, you need to make up the amount of water regularly and fully for the body before, during and after swimming. Because swimming makes the body dehydrated, you need to have a bottle of water ready to replenish whenever you feel thirsty.

5. Do not overexert when swimming

The time for bathing and swimming is long or fast depending on the health of each person. But you should stop swimming when you feel tired or if you have a cold prickly feeling.

To avoid cramps during swimming, do not swim for too long, exercise too much, too strong, too much foot pedal water, to prevent muscle cramps (cramps) suddenly.

6. Clean your ears after swimming

The ear is very susceptible to infection. The water and bacteria that enter the inner ear are the culprits, causing the ear to become inflamed. If not detected and treated early, complications can develop into the middle ear infection and other problems.

Therefore, after swimming, you should clean your ears by wiping dry and using a dry cotton ball to reduce the risk of infection.

7. Take good care of your private parts

The private area needs to be cared for carefully and carefully after contact with swimming pool water because they are at risk of being “attacked” by chemicals, bacteria, viruses and hidden pathogens. art.

Take care of your private parts carefully, you can even use more gentle cleaning solution to “clean” the germs that threaten to “the girl” and “the boy”. Especially for women who are in or before and after 3 days of red light, or are treated for gynecological infections, they should not go swimming.

8. Regular and reasonable frequency

In order for swimming to be effective in treating and improving health, exercise must be regular and continuous, at least 3 sessions / week. Need your strength, not impatient but gradually increase the time each workout to suit your health.


10 essential notes you must remember about swimming

When swimming, swimmers should pay attention to their strength, not impatient but gradually increase the time each swimming session to suit the health, and many other considerations to ensure health and safety.

Swimming is a great sport to help you own a good physique and tough health but to be safe, do not encounter dangerous incidents, must also pay attention to some preparation issues and during swimming.

1. Do not enter the water when you are tired or sweating

After working, if you sweat a lot, you should not jump into the water to swim right away because you are prone to sudden colds, even fainting, called “hit by water”. The reason is that the body could not respond to the sudden change of hot and cold temperatures. This is the main reason why swimmers also drown in shallow water.

Unlike those who drowned due to water-filled lungs, those who were “hit by water” had fainted first and then suffocated. Therefore, if you are sweating a lot, you should rest for a few minutes until exhausted, the person is dry and then go into the water.

2. Do not eat too full before swimming

Overeating before eating will make you feel sluggish, uncomfortable, drowsy body, abdominal pain and affect swimming performance. Because, to digest the amount of food you consume into the body, it will take about 45 minutes, at which time the blood will rush to the digestive organs to perform this function.

So, if you do not want to be influenced by many factors while swimming, you should not eat at least 45 minutes before swimming.

3. Warm up before going in the water

Before swimming, in order to prevent unwanted consequences such as cramps, muscle contractions that may cause an accident when swimming, you need to conduct warm-up exercises, stretching the muscles and joints in the body.

Experts recommend that you should warm up at least 10-15 minutes before you go down to the pool. In addition, it is also advisable to apply some exercises to exercise hands, feet, neck before swimming to warm the body, to prevent fatigue.

Do not abruptly swim down because the difference between pool water and body temperature will cause disadvantages for body temperature, heart health and general health.


Swimming is the perfect sport for health

Swimming is a perfect sport and is useful for both mental and physical health. The low impact of water helps to increase resistance more than terrestrial exercises, and its cooling effect is good for the body.

Physical effect

Because of its low impact, swimming is suitable for people with limited mobility. The repulsion of water helps to reduce body weight, thereby reducing the pressure on the joints.

Swimming helps activate the whole body, especially the arms and legs, improve the internal organs, mainly the cardiovascular, nervous and muscular systems.

Swimming is the best way to burn calories. Depending on the type of swim and the intensity, swimming can burn the equivalent or more calories than jogging.

In comparison, jogging for 10 minutes every mile burns about 100 calories. Butterfly swimming for 30 minutes, with high intensity, burns 150 more calories than a 5km run with the same time.

Unlike exercising in a dry air environment, swimming allows us to breathe moist air during exercise. Many studies show that swimming not only alleviates the symptoms of asthma, but also improves the overall health of the lungs.

When swimming, you have to stretch, bend, to push and resist the pressure of water. Constantly stretching your body when doing different types of swimming will make our body more flexible.

Not only are there many benefits for heart muscle health, many studies also show that exercises like swimming can reduce inflammation that leads to atherosclerosis.

Many studies also found that swimming is one of the optimal options to help you stay healthy. Scientists from the University of South Carolina, USA, studied 40,547 men, aged 20 to 90, for more than 32 years, showing that swimmers reduced the mortality rate by 50% compared to those who jogging, walking or people who don’t exercise.

Mental effect

Love increases the amount of endorphins, which are neurotransmitters in the brain that create positive emotions, similar to swimming and yoga. When swimming, the body constantly stretches out, combined with rhythmic breathing, will be a great relaxing experience.

Moreover, swimming also helps calm, thanks to the breath and the flow of water increases internal focus, overwhelms the surrounding disturbances, thereby reducing stress and stress naturally.

Swimming also reverses brain damage caused by stress. If you feel sad, then swimming will help cheer you up.


Basic guide about kayaking for beginners (Part 2)

There are 2 types of tourist kayaks as follows.

Day-round Kayak

This type has enough room for a day or overnight trip. They are shorter and more mobile than boats for multi-day trips.

Seagoing Kayaks

They provide ample storage space for long trips. They are longer so the maneuverability decreases.

Kayaks And Things To Know For Beginners

This type of boat is very interesting for children, beginners or swimmers. They have a closed body and hollow upper molds for sitting. This type of easy to climb on and off the boat whether you are on the dock, shore or underwater.

The seats are above the water, so boats like this are often larger than traditional Kayaks. It is difficult for a boat of this type to capsize. But once overturned, it’s easy to turn over and climb up.

This makes “Sit-on-top” a good platform for fishing or diving. For this reason, “Sit-on-top” is particularly popular in humid climates. In addition, “self-rescue” drainage holes increase the convenience.

Inflatable kayak

You can think of inflatable Kayaks as a toy. But you will be surprised at their strength and versatility!

This kayak can be inflated with a conventional pump, such as a motorbike pump, bicycle pump, or electric pump. Because they are inflatable, it has a better buoyancy than traditional kayaks. When deflated, most can be carried in a sports bag.

This boat is light, easy to use, can rotate in a small radius area. However, this type makes you take more effort to paddle and slower than the traditional Kayak.

Some boats have a rigid frame to support the boat’s operation, others have the option of allowing the longitudinal bars to be solidified over the entire floor length. This reduces ripples and improves navigation.

A few other types of kayaks are worth noting

Fishing kayaks made especially for anglers. They have fishing rod racks, freezer racks and even fishing boxes integrated into the boat. This type is stable enough to be able to stand up, for better visibility, more effective drop sentences.

Waterfall kayaks are another interesting option for you. They are from 1 to 3m long, have a round bottom, and gradually point to both ends, making it easy to navigate.

Where to buy quality Kayak?

Kayak is very interesting. It can be said that they are one of the most versatile boats suitable for most trips from excursions to offshore exploration. Because of this convenience, the Kayak boat market shows a lot of poor quality products. So when choosing to buy, you must choose carefully.


Basic guide about kayaking for beginners (Part 1)

In recent years, the kayak hobby has become very popular. With all-purpose utility, a Kayak allows you to quietly explore wherever you like. You can go to a beautiful estuary area. Or enjoy a poetic setting that you will not be able to see from the shore. Kayak is maneuverable and full of fun, suitable for such diverse needs. But when you start, you also need to equip yourself with boat knowledge to make full discoveries

Basic types of Kayaks

Recreational kayaks

Recreational kayaks are the best type of boat to enjoy gentle days on a calm water. Because it provides primary stability, if you are a new player, you can be assured. In addition, Kayak boats are suitable for photographers and fishermen. Even ordinary rowers on rivers, ponds, and lakes. However, this type of boat is not suitable for use in open waters. And also where there is wind or ocean currents.

Travel kayaks & sea kayaks 

This type of boat was built for long trips in open water. It provides stability to the boat under extreme conditions. Nonetheless, most boats of this type are suitable for excursions in still waters.

Tourist kayaks are usually from 3.5 to 5 meters long. The hull of the boat is massed so that it can lift when facing waves or rough water. Most have baffles with sealed hatches to keep the storage area dry, which increases safety. These partitions keep air. So allow the boat to float even when the cockpit is full.

Most of these have fins and rudders. You can use fins to improve your boat’s ability to navigate in a straight line. It is much easier to control the boat when entering the ocean currents or when the wind blows. Steering wheel allows the boat to bend crabs more easily. The cockpit seems to be built to increase the efficiency of rowing. But it can make some people feel limited. The boat is made of PE, ABS or composite resin.

Water Polo


Water polo was officially played at the Olympic Games in 1900.

However, it is not England or Germany that Hungary is the most successful. The Hungarian team once owned the famous player Deszo Gyarmati. This player helped the Hungarian team to win 4 Olympic gold medals.

In addition to competing in the Olympic Games, water polo has many specialized tournaments. Specifically, the world water ball championships, the European countries championships, the teams of Germany, England, Hungary are the strongest water teams in the world.

Have you ever played handball underwater? This is a pretty interesting sport. Please refer to how to play waterball throw this!

How to play water polo

As mentioned above water polo has a similar playing method as handball. The two teams compete against each other in 4 innings, each playing for 7 minutes. The player scores by throwing the ball to the opponent’s goal keeper.

During the game, players can only use one hand to play. Only two goalkeepers from the two teams are the only ones who can use their hands to play the ball. Each team will play 7 players on the field including the goalkeeper. The number of substitutes for each offense is 6. After scoring, each team has the right to replace these 6 players in turn.

Besides playing, players also need to follow the rules of the game. Specifically, do not hold the ball for more than 30 seconds, do not use two hands to play the ball. Players on each team cannot stay on the opponent’s side of the field for more than 20 seconds.

During the course of the game, you must not throw water at the opponent, avoiding faults. In official water polo matches, if a player fails five times, he will be allowed to leave the pitch. After each foul, the opponent will receive a free throw.

In official play it is like that but the water ball can be played very spontaneously. On hot summer days just gather a few people pool who split into 2 teams. Then proceed to play ball. Water polo will help you enhance your ability to swim and move underwater.

With the introduction of the water polo game, you must already have a better understanding of this sport. And still hesitate, don’t play with water friends and friends right away.