Hi Rachael,
You have a very nice blog. You cover very interesting topics which keep me coming back.
I’d like to get your help with water exercises. With the warmer weather here, I am spending more and more of my time on the pool. I am currently working to lose a few pounds and I am wondering if I could use the time I spend in the pool to help me reach my goal. Admittedly, I am not fond of exercising but I would definitely not mind doing it in the water. Please share with me any articles you may have on exercising in water. It will really be helpful.
Thank you.
Michelle
Aquatic exercises are actually a great way to burn calories. In fact, simply treading the water vigorously for eleven minutes will cause you to burn about 11 calories. This is comparable to running six miles per hour for a minute. An added bonus is the fact that exercising in water creates a natural resistance which does not cause undue stress on your joints. It is a great zero impact exercise that you will definitely enjoy.
Before you dive into this program, here are some of the things that you need to remember:
- The ideal water level should be just below your chest, at the height of your abs.
- You can wear water shoes or other aqua equipment to increase resistance and intensity of your exercises.
- Ensure that you keep your posture while doing your water exercise routines to achieve maximum benefit from your workout.
- If you are just starting with your aquatic exercise program, it is best that you do the upper and lower body water exercises separately.
Here are some of the aquatic exercises that you can do to strengthen both the lower and upper major muscle groups so you can achieve maximum weight loss and toning. You can do each water routine for 3 minutes, then tread the water gently for 30 seconds, using both the arms and legs to help.
1. The Frog Exercise
The frog exercise is divided into upper body and lower body movements. You may do this separately.
The upper body movements are performed by joining your hands in a scoop shape just below the water surface. While keeping your hands under the water surface, push your hands up and down. To increase resistance, you can use water gloves.
On the other hand, the lower body movements are performed by standing with your legs wide apart and bringing your knees up through the water surface and then down again to the pool floor. This aquatic routine is great for the obliques.
2. Marching High
Stand with your legs wide apart, lift your knee one at a time just below the water surface and then stomp your foot. Alternate between the left and right leg and make sure that you bring each leg back down to the pool bottom before you lift your other leg. This water exercise helps your rear and thighs.
For upper-body movements, spread your arms out in front of you but bend it a little at the elbow joints to reduce stress. Now, push one arm down to your hips and bring it back up. You can either wait until your arm is completely back up before starting with the other arm or you can push the one arm down while the other is moving up for a more intense workout. You can also wear water gloves to increase the intensity of your workout. This aquatic exercise work on your upper back, arms and shoulders.
3. Ski Away
To work on your upper body, extend your arms out to the sides at the water surface level. Make sure your bend your elbows slightly to reduce stress. Keep your shoulders back and your chest slightly out. Lower your arms back to your sides and repeat the movement. To increase resistance use water gloves or aquatic hand buoys.
The lower body exercise is performed by starting from the lunge position. The difference is that you put one leg behind the other and keep your knees slightly bent. From this position, hop and switch legs moving one leg in front of the other. This workout concentrates on your legs, shoulders and back.
About admin
