With warm weather season now in full gear, exercisers want to take their
workouts outside and breakout of their indoor fitness ruts. But, when
temperatures reach record highs and humidity levels soar, traditional
outdoor workouts become less appealing. So how can you stay cool while still
enjoying outdoor physical activity? One word - water. Water exercises are
the perfect way to workout under the sun without overheating. You can get a
total body workout without even breaking a sweat!
And don't worry if you aren't a veteran swimmer. Aquatic workouts aren't
limited to just swimming. There are many other forms of pool exercises. You
don't even have to be a regular exerciser to try aquatic fitness. One of the
great things about working out in the water is that even fitness novices can
easily perform many of the moves.
It's also an excellent fitness choice for all ages, from the very young to
seniors. Water exercise is a very good way to burn calories, improve your
strength and flexibility, tone-up, improve your cardiovascular system, and
just get more fit overall. And, the types of workouts are practically
endless. Most land exercises can be modified and re-created in water. Other
benefits include:
* lower injury risk
* less sweating
* works your entire body
* challenges your body in a very different way then it is accustom to
* refreshing way to workout
* water provides natural resistance so no equipment is needed
* can increase/decrease intensity (difficulty) simply by alternating between
shallow and deep areas
* good low-impact exercise choice for pregnant women
* reduces joint compression and downward gravity pull (in other words -
easier on the joints)
* even people who can't exercise on land can often exercise in the water
* excellent rehabilitation exercise for people recovering from an injury
* less stress on bones and muscles
* great option for people with arthritis
Plus, water workouts also provide a fun and more socially interactive
exercise option. For example, parents can enjoy time at the pool with their
children while also fitting in some of their weekly workout sessions.
Aquatic aerobic classes also provide a social, group-setting alternative.
Still not convinced that an aquatic workout will challenge your body as well
as some of the more common workouts like walking or jogging. Well, try some
of the sample exercise below and you'll probably quickly change your mind.
But, don't judge the workout solely on how high your heart rate gets. Keep
in mind that swimmers generate a slightly lower heart rate when compared to
cyclists and runners. This does not imply that they aren't working as hard.
Experts equate the lower heart rate partially to the effect of immersion in
a relatively cool environment. So, keep this in mind when determining your
target heart rate, which may be 10 beats per minute lower when in the water.
Also, don't make the mistake of assuming you are well hydrated just because
your body is submerged in water. You still need to drink about a cup of
water about every 20 minutes of exercise.
Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl,
backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.
Water Squats: Stand in the water with feet about hip-width apart. Bend your
knees slightly as you push your hips back as if you are sitting on a chair.
Keep your knees behind your toes. Return to start position and repeat. The
water provides extra resistance and makes this move more challenging.
Wave Jumps (for those with access to the ocean or a wave-simulator): Stand
in knee-deep or less water. Each time a wave comes attempt to jump over it.
Note: this is a more advanced move that requires good balance and strong
swimming skills. Do not attempt this move unless you have experience
swimming in waves.
Water Jogging: Can be done with the use of flotation devices where your feet
don't touch the ground or the traditional way of actually jogging in the
water.
For a more comprehensive list of water workouts and more detailed
instructions for the above exercises, visit:
http://www.workoutsforyou.com/water.htm
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About The Author
Lynn Bode is a certified personal trainer specializing in
Internet-based fitness programs. She founded Workouts For You, which
provides affordable online exercise programs that are custom designed for
each individual. Visit: http://www.workoutsforyou.com for a free sample
workout and to sign-up for their monthly fitness newsletter. Fitness
professionals, visit: http://www.trainerforce.com
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You are advised to consult a medical professional before attempting any kind of therapy based on the information on this site. For further details, please read our disclaimer.
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