Water exercise has a bad image for being a “seniors only” type of fitness. There is a space in the pool (or lake or ocean) for everyone, from the top athlete to the deconditioned novice.
Here are a few benefits of a wet workout:
- Support and float. Buoyancy reduces your apparent weight (or joint load) by up to 90% depending on water depth (as compared to dry land). The water is ideal for individuals with joint problems or seeking a low-impact exercise.
- Extra resistance. Water may also hinder exercising. Imagine hundreds of tiny weights connected to your body, opposing your every motion. Exercises in water may be considerably more difficult than on land, depending on the action’s velocity.
- Flexibility and mobility. Because water massages the body tissues and reduces the strain on the joints, water exercises may be safer, more pleasant, and less painful.
- Thermogenesis. Many populations can workout tenfold harder in water than on land when the discomfort of movement is removed. This increases calorie burn and improves energy balance.
- Cool, comfortable, and enjoyable! The water cools your body, making activity much more pleasant. As you splash, bounce, and move about in the pool with innovative and entertaining activities, you may notice that the corners of your lips turn up.
WORKOUT
You may perform these exercises individually or as an AMRAP (As Many Rounds As Possible) program. 10 rounds of each maneuver in 10 minutes. Notate how many rounds you completed and attempt to beat that number next time.
TUCKS
Tuck jumps are a high-intensity workout that works the front half of your body, including your quadriceps and abdominals.
How to: Stand tall in the water with your arms in the air, then bring your knees into your chest. Reverse the motion and land on the ground, absorbing the force in the hips, knees and ankles.
Level up: Try it with your arms out of the water.
Level down: Lower your shoulders into deeper water. Removing the leap and focusing on knees up and down while floating.
TORSO TURN
This exercise uses water resistance to activate your core 360 degrees.
Standing tall in the water, feet shoulder-width apart. Straighten your arms in front of you, palms together. Rotate your upper body 90 degrees to the right, then 180 degrees to the left, maintaining your arms straight.
Level up: Speed up! The quicker you go, the greater water resistance you’ll face.
Level down: Straighten your elbows for a shorter lever arm.
CROSS-COUNTRY SKI
This movement pattern works without snow or costly equipment!
In a split stance with your left leg in front and right behind, extend forward with your right arm, then backward with your left arm. Actually push your arms and legs through the water to reverse their position so your left leg and right arm are in front. Keep switching opposite arms and legs in front.
Level up: Add a leap in the midst of the action when your arms and legs cross your body’s midline.
Level down: Rather of leaping, stride and reach opposite arms and legs.
SQUATS
On land, this workout may be difficult for even seasoned athletes. The single-leg squat with water promotes balance, coordination, unilateral strength, and correct squat patterns for all fitness levels.
Standing on your right leg, stretch your left leg in front. Sink as low as feasible depending on mobility and water depth. Keep your right knee over your right middle toes and push back up to a stand. Rep on both legs.
Level up: Squat lower in shallower water to decrease buoyancy.
Level down: Reduce the range of motion or put the opposite heel on the ground in front of you.
JUMPJACKS
Water resistance lessens impact but increases effort for your arms and legs.
Start with a wide stance and outstretched arms like aircraft wings just below the water’s surface. JUMP WITH BOTH FEET AT THE SAME TIME. Reverse the movement and repeat.
Level up: To do power jacks, start in the same posture, but leap out of the water, pulling your legs together and arms by your sides. Repeat in the beginning position.
Level down: Tap one heel out to the sides while moving your arms up and down by your sides.