Water Workout

Photo Credit: Rufino Uribe CC-BY-SA-2.0
Water workouts can help you to achieve your fitness goals and reduce your risk of injury. Water workouts, including exercises like deep-water running and jumping, are safer than performing the same exercises on land. The buoyancy of water supports your body weight reducing your perception of your weight by as much as 90 percent. Running and jumping on land causes compression of the joints and spine as the energy of your foot striking the ground is transferred to your bones and joints. You are also less likely to have sore muscles after water exercise. 
You don’t need to know how to swim or be a good swimmer to do water exercise. Exercising in a pool or lake also helps to keep your body cool during strenuous exercise.  Use a flotation device and enjoy a cool, invigorating water workout. Get at least 30 minutes of aerobic exercise every day and eat a healthy, low-fat diet to lose weight or maintain your current weight. Try some water exercises in any combination that you prefer. 

Jog in place for 5 minutes in the shallow end of the pool, up to your waist. Move your legs and your arms as you would if you were jogging on land. Jump from side to side in the shallow water 10 to 15 times. Next, do some squat jumps. Squat down with your arms stretched straight out from your shoulders. Jump up explosively as high as you can. Repeat the squat jump 10 times. Go to the side of the pool and lead back against the pool edge with your arms stretched out along the side of the pool. Pump your legs like you are riding a bicycle. Do this for 10 minutes. Finish off your water workout by running across the pool and back again in water up to the middle of your chest. Walk for 5 minutes in the shallow end of the pool to cool down. 

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