Essential! Swimming hygiene knowledge

Even if swimming has many benefits, but in accordance with the principle of safety first, we must make full preparations to master some necessary safety and hygiene knowledge.

I. Preparation before swimming

(I) Physical and mental preparation

To prevent accidents while swimming, you must understand your physical condition before swimming. In addition, you should also conduct a comprehensive diagnosis of your swimming skills and develop a swimming and fitness program that suits your level, so as to improve the effectiveness of swimming and fitness.

If you usually have good health and have a certain amount of basic swimming, it is very suitable for swimming exercises. Generally, you should exercise at a moderate speed for more than 45 minutes.

If the health condition is lower than the medium level and there is no basis for swimming, swimming exercises should be performed with caution, preferably under the guidance of professionals. In practice, you need to rest more frequently. Intermittent time is longer and your speed is slower.

(B) Material Preparation

1. Prepare necessary equipment

(1) Swimsuit: No matter what swimsuit, the most important thing is to be fit and comfortable. After the swimsuit is used, apply cold water and then dry it. Do not blanch.

(2) Swimming goggles: Since swimming pool water generally contains chlorine for disinfection, and a small amount of microorganisms, without a goggle, the eyes may feel uncomfortable due to irritation and even cause infection. The main principle of selecting swimming goggles is the optical performance, comfort, sealing degree and anti-fog performance of swimming goggles.

(3) Swimming cap: It can prevent the hair from blocking the eyes, nose and ears, protect the hair from the erosion of chlorine, and can be matched with the swimsuit. At the same time, it is also to keep the water clean.

2. Choose a swimming pool with a lifeguard, or learn about the waters that are ready to swim.

Swimming safety knowledge:

(a) Warm-up before swimming

Before going into the water, it is best to do some freehand gymnastics and muscle stretching on the land. Stretching and stretching of the ligaments to increase the excitability of the nervous system. The cardiovascular system and the respiratory system are prepared in advance to increase the body temperature and thereby strengthen the muscles. Activity capacity. Since the water temperature is generally low, swimming in the water can easily cause muscle twitches or strains. After a full warm-up, this can be avoided. The warm-up activities before swimming can be performed with freehand exercises, shoulder compression, leg compression, articulation, and land imitation. Before you get into the water, pour your body in cool water. When you get into the water, just don't swim too fast, use too much force, and use your soothing stretch to get ready.

(b) Avoid drinking after swimming

Alcohol can make people's reaction ability and judgment ability drop, affect the normal function of the nervous system. Drinking after drinking is prone to drowning accidents.

(c) Reasonable arrangements for swimming loads

To achieve the purpose of fitness, the body should be given a certain load of stimulation. Arrangement of swimming exercise load should be gradual, so that the body gradually adapt to increased load. You can develop a long-term fitness plan before swimming and work hard in this direction. The exercise load should be arranged so as to avoid fatigue accumulation.

(d) Prevention of pink eye

Bacteria usually grow in water and may cause the spread of conjunctivitis (pink eye disease). To prevent conjunctivitis, goggles should be worn while swimming. After the swimming goggles are used, they should be air-dried to avoid breeding pathogens and infecting the disease.

(e) Prevention of otitis media

Otitis media is mostly caused by water entering the ear canal and digging with fingers or sharp objects to scratch the ear canal. Therefore, if water enters the ear, do not grab it. You can stand on the shore, point your head toward the side of the incoming ear, and use the same side to hop a few times to make the water flow out: Or stand in the water and use the water to the ears and cheeks. Gently tapping the water is the flow of water.

(6) Prevention and elimination of cramps

Swim leg, toe, and toe are easy to swim through. The most effective way to prevent cramps is to do a good job of warm-up exercises, and fully pull the cramps before the water. If cramps are useful, do not panic. Generally, you can take appropriate measures to exclude. For example, cramps at the back of the calf should first go ashore, sit down, and stretch their legs; press down one knee with one hand, and lick your toes with one hand in the direction of the knee. Then, massage the cramp portion properly. If you are far away from the shore and hard to get ashore, you can take a breath. With your cramps and your palms on the same side of your hand, press down on your knees. Hold your cramps in your other hand and pull your toes. Pull your toes harder. Wait until you have eased and come to shore to rest. massage. Simple summary: cramps do not panic, take a breath, and slowly exhale, where the cramps to pull in the opposite direction of the cramps.

(seven) do not play in the pool, not diving in shallow water.