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 accustomed 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 ½ 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.
Remember, you should always
consult your physician before trying any new exercise programs.
***
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. Fitness
professionals take your business
online, visit:
http://www.trainerforce.com
