Prolonged bleeding after first time

Ok so i just had sex for the first time on tuesday night and i know that a virgin's hymen is supposed to break and that I am supposed to bleed, but it has been two days now and I am still bleeding. Its really concerning me so I examined myself as well as I could and noticed that there is a rather large hole where I guess the hymen was torn and a little bit of other tearing, all below the regular vaginal hole. Is this normal? I am really starting to freak out and I am not sure how to help the bleeding stop or what to do in general. At first I was inserting tampons in but then realized that that is probably not the smartest idea because it would probably add to the tearing and bleeding. So now I am just wearing pads but I want to go to the pool tomorrow and exercise but I dont know if it is ok to do those things and if and when it will be ok to start to do vigorous activities like those. Any help is greatly appreciated