Swimming and water exercises
for weight loss and fitness
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:
- 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.
Swimming and water exercises for
weight loss and fitness:
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: workoutsforyou.com/water.htm
Remember, you should always consult your physician before trying any
new exercise programs.
__________________________
Copyright 2003.Lynn Bode, author and certified personal trainer,
offers her services through WorkoutsForYou.com.
WorkoutsForYou provides online exercise programs to help people get
more fit. Visit: http://www.workoutsforyou.com
for a free sample workout. Author Profile
