If you are seeking for a change of pace from your typical workout regimen, why not try your hand at participating in water exercise? A superb full-body workout may be achieved by exercising in water, which eliminates some of the limitations that are associated with workouts performed on land.
In addition, during the hot and humid months of summer, there is nothing that could be more relaxing than being submerged in water while also burning calories. Furthermore, a heated indoor pool may provide you with comfort throughout the winter months, regardless of how cold the weather is outside.
Listed here are eight exercises that can be performed in a pool that may help you train the primary muscle groups in your body, as well as a look at the advantages of water workouts.
So, what are the advantages of working out in the pool?
When you workout in the pool, the same activities that you would do on land may become more difficult to do in the water due to the fact that water provides a greater resistance than air does.
In addition to helping you burn more calories in a shorter length of time, the increased resistance may help you activate your muscles to a greater, more complete degree. In addition to providing you with a fantastic cardiovascular workout, aquatic exercise also helps you to improve your:
Your muscles and joints will get additional support as a result of the buoyant characteristics of water. Because of this, you are able to exert more effort while causing less stress on your body than you would if you were exercising on land.
It is particularly beneficial for persons who suffer from joint problems such as osteoarthritis and rheumatoid arthritis, as stated by the Centers for Disease Control and Prevention (CDC), which is a reliable source.
Do you need any special equipment?
In the event that you enroll in an aquatic class at a fitness center, the aforementioned facility will most likely provide you with any necessary equipment. Treadmills, elliptical trainers, and bicycles may even be available in certain swimming pools. Don't forget to bring on:
If you plan on working out on your own, you may want to consider purchasing any of the following pieces of equipment:
Using weights on the wrist or ankle.You may enhance the resistance of your arm and leg motions in water by using these weights that are attached to your straps. You may locate these on the internet.
It's foam dumbbells.When dry, they are light in weight; but, when they are submerged in water, they become hefty. Buy them on the internet.
Resistance gloves or hand paddles are available.Both kinds of apparatus may help you improve your strength training while you are in the water. Look at resistance gloves and hand paddles that are available online.
The kickboard.It is an excellent tool for a variety of exercises since it enables you to maintain your balance and hang on while you are working out your core and lower body. You can locate them on the internet.
A belt that provides buoyancy.You may do arm workouts without having to tread water if you do this since it will keep your head above water. Buy one on the internet.
As a full-body workout, movements performed in the pool
1. Walk in water
Walking in water is a good exercise to start off with as it helps you get a feeling for how you can create resistance. Walking in water can target your arms, core, and lower body. You can increase the intensity by using hand or ankle weights.
- Start off walking in shallow water, around waist height.
- Lengthen your spine and walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.
- Keep your arms at your side, in the water, and move them as you walk.
- Engage your core and stand tall as you walk.
- Continue walking for 5-10 minutes.
2. Water arm lifts
This exercise will help strengthen the muscles in your arms. Using foam dumbbells will help add more resistance.
- Stand in water up to your shoulders.
- Hold the dumbbells at your side, with your palms facing up.
- Draw your elbows in close to your torso as you lift your forearms to the height of the water.
- Rotate your wrists to turn your palms facedown.
- Lower your arms back to the starting position.
- Do 1-3 sets of 10-15 reps for each exercise.
3. Lateral arm lifts
This exercise, which targets your upper body, is also best done with foam dumbbells.
- Stand in water up to your shoulders.
- Hold the dumbbells at your side.
- Raise your arms to the side until they’re level with the water and your shoulders.
- Lower your arms back down to your sides.
- Do 1-3 sets of 8-14 repetitions.
4. Back wall glide
This exercise helps to activate the muscles in your core and lower body.
- Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
- Push off from the wall and float on your back as far as you can.
- Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
- Continue this exercise for 5-10 minutes.
5. Jumping jacks
Jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights.
- Stand in water at chest level.
- Start with your feet together and your arms at your side.
- Jump by moving your legs outward and, at the same time, bringing your arms over your head.
- Jump again to return to the starting position with your feet together and your arms at your side.
- Do 1-3 sets of 8-12 repetitions.
