BodybuildingPro.com Articles Database Articles by Writer Articles By Workoutsforyou.com Get Fit In The Water Without Sweating -- Water Workouts Programs
Make A Splash With Water Workouts
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
- 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
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.
Remember, you should always
consult your physician before trying any new exercise programs.
For a more comprehensive sample
water workout, visit:
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. Visit: http://www.workoutsforyou.com for a free sample workout.
If you would like to publish this article in print or electronically, please contact Lynn at firstname.lastname@example.org
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 and to sign-up for their monthly fitness newsletter. Fitness
professionals, visit: http://www.trainerforce.com
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