Learn About Water Exercises for Strength Training, Aerobics, and RehabiliationWater exercises are a great way to help you get in shape without the heavy impact of activities like running. For those of us out there with bad joints (me), water activities and sports can keep the stress off your joints allowing you focus on your workout. If you think the only water activity out there is swimming, then you are wrong. Many facilities offer a number of different aerobic and training activities. A personal trainer can develop a routine perfect for your needs, whether it is for strength, endurance or rehabilitation. Benefits of Water ExercisesAs I have already mentioned, water exercises are great for people that have really bad joints and those who shy away from activities such as running. Water exercises have no impact and are a great alternative, especially for individuals with diseases such as arthritis, or for women that are pregnant. Water activities can help you lose weight and are a great form of cardiovascular exercises. Anything you can do on land can be done in the water. Water adds a different intensity to your routine as water naturally resists your movements. Running in water is much harder than on land. Some facilities even have small “lazy” rivers with a current you can walk against. Water activities apply pressure only to the group of muscles you are working out. This is do to the bodies suspension under water. Water rehabilitation is a big part of physical therapy and that the main reason why. It allows for better healing and more specific targeting of the injured muscles. The BasicsLike any other exercise program, you should start with a proper warm up, followed by your exercise routine, and end with a cool down. You warm up is your body’s preparation for the task at hand. You can do your warm up outside of the pool, but it would be more beneficial if down in the pool. This way your body gets used to the waters resistance and buoyancy before you start working it hard. If you are a lap swimmer, a light paced lap or two will get you ready. If not, try walking around the pool. If you are going to walk, make sure to stay off your tip toes. You do not walk on your tip toes outside of the pool, so do not do it in the pool. Your claves will be screaming bloody murder in no time if you do. Water exercises flow much more smoothly than do those done outside of the water. This allows you to both tone and stretch your body effectively. The movements are meant to be more rhythmic. You can try doing squats, leg lifts, lateral raises, water jumps, jogging, etc. You can even grab a pair of dumbbells and strength train in the pool. Try one of our Plyometric Routines underwater and see how different and challenging it can be. Equipment NeededMost pool facilities require that you have a swim cap and a proper swimsuit for hygienic reasons. But other than that, no real equipment is needed. You could purchase some ankle weights and/or dumbbells for different strength training exercises. You can also purchase a pair of wet shoes to help you grip the pool floor surface better. Related Articles
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