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Great Summer Workouts -- Just Add Water
Lynn Bode
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
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
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