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| Great Summer Workouts: Just Add Water | |
Author: Lynn Bode, owner of www.workoutsforyou.com
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 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.
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.
________________________________________________________________
Lynn Bode, author and certified personal trainer, offers her services
online through WorkoutsForYou.com. Workouts For You helps men and
women of all fitness levels lose weight, build muscle and just get
more fit through customized workout programs. Get a Free sample
workout or register for our Free fitness newsletter at
http://www.workoutsforyou.com
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