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Healthcare

Swim for health and a slim figure

Each type of physical activity has a positive effect on health, fitness and body shape, but there are some sport disciplines that can be used to benefit the most.This list includes swimming, among others.

Muscles and joints

Swimming allows you to burn body fat, while also expanding and strengthening your muscles.It’s a sport that involves the muscles of the whole body, including the hips, shoulders, torso and buttocks.The dorsal style forces the muscles of the hands, legs, abdomen and buttocks to work, while while working on the frog, the muscles of the chest, the back of the arms and legs work mainly.In the crawl, the hardest work is done by the muscles of the hands.What is very important, although the muscles are forced to a lot of effort, the joints are subjected to much less strain than in the case of sports cultivated on land.Swimming is an ideal proposition for people who have problems with pain and joint strain.

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You should read it: Joints support – how, why and what?

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Heart and circulatory system

Regular swimming for at least half an hour reduces the risk of heart attack by up to 40%.Increased effort increases the performance of the cardiovascular system and makes the heart work more regularly.

Swimming and lung capacity

Swimming increases the lung capacity, so it has a very good effect on the respiratory system, and thus on the overall condition and endurance.The average lung capacity is 4.5 to 5 liters for men and 3.2 liters for women.Larger lung capacity means better oxygenation of the body, and thus more energy.

Greater resistance

Systematic swimming improves immunity.People who regularly use the pool are less susceptible to colds, infections and infections.At the same time, the body becomes less susceptible to more serious conditions, including osteoporosis, because it increases bone density.

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Correction of postural defects

Swimming supports the treatment of postural defects.Physiotherapists encourage people who have problems with their spine or back pain to go to the pool.In the case of changes in the lumbar and scoliosis, it is worth to swim in a classic style, while the butterfly style strengthens the paraspinal muscles.Back pain is a common problem, especially among people working in a sitting position.In the event of such complaints, it is worth considering swimming.

Swimming and silhouette

Swimming at a moderate pace, regardless of style, allows you to burn about 500 kcal per hour.During the hour of energetic swimming 700 kcal burns.This is due to the density of water, which is much higher than the air density.As a result, every move in the water requires more effort.Swimming accelerates the metabolism and facilitates the reduction of waist and hips.At the same time it firms the whole body, and therefore rejuvenates and improves the appearance.It is therefore an excellent proposition for people who want to reduce weight.

Swimming and psychological well-being

Swimming has a very good effect on mental well-being.During endurance, endorphins, often called the happiness hormone, are produced in the body.Endorphins improve the mood and give the feeling of satisfaction.While swimming, the person feels relaxed and relaxed, because the water massages the body, which is associated with the impact of appropriate stimuli on the brain centers.Regular visits to the pool are a very good offer for people who have a stressful job or are less resistant to stress.

The above-mentioned swimming advantages should undoubtedly encourage regular visits to the pool to anyone who has not yet started regular sporting activities.You can swim alone and in company, so if you do not have the motivation to start swimming training, it is worth persuading you to go out to the pool of friends.Those who consider swimming alone to be uninteresting, should pay attention to water aerobics, which brings similar effects.

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You can read also: Aerobic workout – your plan for losing weight

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Healthcare

Blackberries – health properties. What vitamins and minerals are rich blackberries?

Blackberry has a lot of health-promoting properties.Thanks to the solid antioxidants, which are inhibitors of carcinogens, they are one of the main elements of the anti-cancer diet.” Blackberries are also a rich source of fiber, which reduces the absorption of unhealthy fats and thus reduces the risk of heart disease. metabolism, thanks to which they are a desirable ingredient of a slimming diet. Check what other health properties have blackberries.

Blackberry, also called a coral or spring, looks reminiscent of a raspberry, but its shoots are longer and much more spiky than raspberry shoots, and fruits are most often dark purple or black.

The healing properties of blackberries have already been used in traditional folk medicine, juice was produced on the basis of blackberries, which was then used for colds and to strengthen the body and fight minor infections.

 

Blackberries can prevent cancer

In anti-cancer prevention, diet is one of the most important factors, and blackberries are rich in several strong antioxidants that destroy free radicals that contribute to the formation of cancer cells

anthocyanins (according to the researchers, one compound of cyanidin-3-glucoside deserves special attention because it is supposed to significantly prevent skin cancer)

ellagic acid

phenolic acids

Due to the high content of antioxidants, blackberries have been placed on the ORAC list (Oxygen Radical Absorbance Capacity), which is a list of products that highly protect the body from the damaging effects of reactive oxygen.” According to Dr. Ronald Priori from The US Department of Agriculture Research Service \ “By increasing the consumption of fruits and vegetables, especially those with a high ORAC value, you can significantly increase the level of antioxidants in the bloodstream by up to 15-20 percent.

 

Blackberries support the work of the circulatory system due to the content of 3 substances

Anthocyanins – they increase capillary elasticity and strengthen and detoxify the heart

Vitamin C, which increases cell immunity. The daily requirement for vitamin C is 70 mg.The acarine in 100 g contains 21 mg of this valuable vitamin, therefore a glass of blackberry covers 60%.daily demand for ascorbic acid.

Fiber – one glass of blackberry covers 30 percentdaily fiber requirement, which limits the absorption of unhealthy fats and thus reduces the risk of heart disease

 

Blackberries for healthy bones

Black vitamin K is an important element in the formation of the correct form of osteocalcin (a protein found in bone tissue.) Vitamin K deficiency can lead to abnormal osteocalcin production, which in turn can reduce bone density and increase the risk of fractures.

In addition, blackberries contain two interacting minerals, calcium and magnesium, which are involved in the formation of bone tissue.

Magnesium is necessary for the proper absorption of calcium in the bones, while calcium is the basic building block of bones.

 

Blackberries regulate blood sugar

Blackberries belong to products with a low glycemic index (IG blackberry = 25), therefore they can be consumed by diabetics.

The more so because they contain a large amount of fiber, which slows the absorption of carbohydrates in the digestive tract, thus helping to maintain a constant level of sugar in the blood.

In addition, researchers at the University of Illinois found that blackberries also contain other compounds that effectively inhibit the enzymes responsible for the absorption of carbohydrates.

The results of their study show that blackberries effectively inhibit the action of two basic carbohydrate metabolism – alpha-amylase and alpha-glucosidase. Scientists assume that blackberries can be just as effective as anti-diabetic drugs.