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Great Summer Workouts -- Just Add Water
by 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 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.
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 provides affordable online exercise programs to help
even the busiest of people lose weight, tone-up, build muscles,
increase stamina and more via the Internet. Let us guide
you one-on-one through your fitness journey with weekly customized
workouts designed just for YOU! Visit: http://www.workoutsforyou.com for a free sample workout.
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