If you're looking for a change from your usual fitness routine, why not try water training? A water workout is a great full-body workout without the drawbacks of land-based exercise. And what could be more refreshing during the hot summer months than swimming in the water and burning calories? And in winter, you can feel comfortable in a heated indoor pool, no matter how cool it is outside. Below is an overview of the benefits of water aerobics and some helpful pool exercises that can work your body's major muscle groups. You will learn water aerobics exercises for weight loss that you can use to stay fit at all times.
What are the benefits of water aerobics exercises
Because resistance is greater in water than in air, the same exercises you do on land can be more challenging in water. The higher resistance puts more strain on your muscles and allows you to burn more calories in less time. With water aerobics you can get a great cardio workout and at the same timetrainHer:
Kraft
Endurance
flexibility
According to the Centers for Disease Control and Prevention (CDC), this is particularly helpful for people with joint diseases such as osteoarthritis and rheumatoid arthritis. It is also a gentler form of exercise for pregnant women and people with:
Osteoporosis
Fibromyalgia
Balance problems
Joint injuries
Need special equipment
If you take an aqua class at a fitness center, the facility will likely provide all the equipment you need. Some swimming pools even have water treadmills, elliptical trainers and bicycles. Remember to bring the following
a towel
Bathrobe
swimming goggles
If you are exercising on your own, consider purchasing the following equipment:
- Wrist or ankle weights. You can increase the resistance of your arm and leg movements in the water. You can find them online.
- Foam dumbbells. They are light when dry but become heavy when you put them in water. Buy them online.
- Hand paddles or resistance gloves. Both types of equipment can support your strength training in the water. Find out more about hand paddles and resistance gloves online.
- Kickboard. A great tool forlots of exercises, which allows you to hold on and stay afloat while training your core and lower body. Find it online.
- Buoyancy belt. This allows you to keep your head above water and do arm exercises without going into the water. Buy it online.
Pool exercises for a total body workout
Here we will show you some of the most famous and effective water aerobics exercises that you can try out yourself.
Running in the water – full body workout
Walking in water isa good workoutfor starters, because this will give you a feel for how to create resistance. Walking in water can work your arms, core and lower body. You can increase the intensity by using hand or foot weights.
- Start by walking in shallow water, about waist height.
- Lengthen your spine and walk by pressing first on your heel and then on your toes, rather than walking on your tiptoes.
- Keep your arms at your sides in the water and move them as you walk.
- Tighten your core and stand tall as you walk.
- Walk for 5-10 minutes.
Arm raises in the water - upper body
This exercise strengthensMuscles in your arms. Use foam dumbbells to increase resistance.
- Stand in the water up to your shoulders.
- Hold the dumbbells at your sides, palms facing up.
- Pull your elbows close to your torso as you raise your forearms to the level of the water.
- Rotate wrists to turn palms down.
- Lower your arms back to the starting position.
- Perform 1-3 sets of 10-15 reps for each exercise.
Lateral arms raise – upper body
This exercise tootrains the upper body, is best done with foam dumbbells.
- Stand in the water up to your shoulders.
- Hold the dumbbells at your sides.
- Raise your arms to the sides until they are level with the water and your shoulders.
- Lower your arms back to your sides.
- Do 1-3 sets of 8-14 reps.
Backboard Glide – Core and Lower Body
ThisPractice helpsActivate the muscles of the core and lower body.
- Hold onto the edge of the pool, pull your knees to your chest and press your feet against the wall.
- Push off the wall and float on your back as far as possible.
- Pull your knees toward your chest, press your feet into the bottom of the pool, and walk back toward the wall.
- Continue this exercise for 5-10 minutes.
Jumping jacks – full body workout
Jumping jackstrain both the musclesof the upper and lower body. You can increase resistance with wrist and ankle weights.
- Stand in the water at chest height.
- Start with your feet together and your arms at your side.
- Jump by moving your legs outward while simultaneously raising your arms above your head.
- Jump again and return to starting position with feet together and arms at your sides.
- Do 1-3 sets of 8-12 reps.
Leg shoots – core, back, legs
This dynamicExercise trainsthe core, lower back and legs.
- Explosively push your feet and legs forward and lie flat on your back.
- Pull your knees back towards your chest.
- Push your legs out behind you so you're floating on your stomach.
- Do 1-3 sets of 8-12 reps.
Knee extensions up – core and lower body
ThisExercise strengthens musclesthe middle and lower body. Increase the difficulty by adding ankle weights.
- Stand in the water at waist level.
- Using your core, lift your right leg and bend your knee until your leg is level with the water level.
- Hold the raised leg for a few seconds.
- Extend your leg straight and hold this position for a few seconds.
- Slowly lower your leg again while keeping it straight.
- Repeat this movement with your left leg.
- Continue for 5-10 minutes.
Leg Kicks – Core and Lower Body
Soyou train the musclesin the middle of the body and in the legs. Use ankle weights to make the exercise more challenging.
- Hold onto the edge of the pool or hold a kickboard.
- Perform a scissor kick with your legs.
- Perform a breaststroke kick with your legs.
- Then do dolphin kicks.
- Do each kick for 1-3 minutes.
Safety tips when training in the water
When you do water aerobics exercises, you may sweat more than you realize. Therefore, make sure that you drink enough fluids before and after training.
Use a buoyancy aid if you are not a strong swimmer, e.g. B. a buoyancy belt or a life jacket.
Avoid exercising in a pool heated above 32°C.
Stop exercising if you experience the following conditions:
- Lightheadedness or dizziness
- heavy breathing
- nausea
- Weakness or fainting
- Pain or pressure in the chest or upper body
