Regular exercises like bicycling, jogging and stair climbing are all effective methods to improve your overall health and burn calories, although some athletes prefer aquatic exercise --- or workouts in the water. A variety of aquatic exercise routines can help you meet your fitness goals and reduce the stress on your body that often comes from land-based activities. Check with your doctor before doing aquatic exercises, particularly if you have a health condition.
Benefits
Doctors often recommend aquatic exercise for patients who have orthopedic concerns or muscle weakness, because the activity places less pressure on bones, muscles and joints than walking or running and carries no risk of falls against a hard ground. An aquatic workout strengthens your heart, as well as the muscles in your stomach, buttocks, hips and legs. Most water activities can be performed in shallow or deep water, although deeper water provides a more strenuous workout.
Swimming
Swimming is the most common form of aquatic exercise that provides a whole-body workout with minimal risk for joint strain. Start slowly with any comfortable stroke and plan to build endurance until you can maintain a brisk pace for at least 30 minutes. Swimming workouts are not recommended for people with heart conditions, as the activity can often be too vigorous.
Water Walking
Try a water walking exercise by starting in water that comes to your waist. Walk from one side of the pool to the other, and swing your arms as you might during a normal walk down the street. Walk only on your feet --- not your tiptoes --- and keep a straight back for best results. Tightening the muscles in your stomach helps lessen your chance for falling to one side or forward. Most sporting goods stores offer special water shoes that provide better traction and protect your feet from rough pool surfaces.
Arm Exercise with Weights
Water weights, or foam barbells, create resistance when used under the surface of the water. Begin by standing with your arms down by your sides. Grasp the bars of the barbells and ensure that your palms are facing up toward the roof. Slowly raise your forearms horizontal with the surface of the water and keep your wrists straight with your elbows as close to your body as possible. Slowly rotate the weights so your palms are facing the bottom of the pool. Extend your hands down through the water until both arms are straight. Repeat the exercise between 10 and 15 times, based on your comfort level.
Precautions
Resist the urge to hold your breath during an aquatic routine; instead breathe as normally as possible, which lowers your injury risk. Obtain your doctor's permission before starting any aquatic fitness regimen, especially if you take medications or have a breathing or cardiac concern. Leave the water and seek help if you suffer dizzy spells, shortness of breath, pain in your upper chest or nausea.
Member Comments