If you’re looking for a change from your usual fitness routine, why not try some water workouts? Exercising in the water is a great full-body workout without the drawbacks of exercising on land. And what could be more refreshing in the hot summer months than swimming in the water while burning calories? And in winter, you can relax in the indoor heated pool no matter how cold it is outside. Here is an overview of the benefits of water aerobics and some useful pool exercises that can work the major muscle groups in your body. You will learn water aerobics for weight loss that you can use to keep fit at all times.
What are the benefits of water aerobic exercise?
Because the resistance in the water is greater than in the air, the same exercises you do on land can be more challenging in the water. With more resistance, your muscles work harder and burn more calories in less time. With water aerobics, you can get a great cardio workout at the same time Train to her:
Kraft
insistence
Flexibility
According to the Centers for Disease Control and Prevention (CDC), this is especially beneficial for people with joint diseases such as osteoarthritis and rheumatoid arthritis. It’s also a gentle form of exercise for pregnant women and people with:
Osteoporosis
Fibromyalgia
balance problems
joint injuries
Need special equipment
If you take a water class at a fitness center, the facility will likely provide all the equipment you need. Some pools have water treadmills, elliptical trainers, and bicycles. Remember to bring the following with you
towel
bathrobe
A pair of swimming goggles
If you are training on your own, you should purchase the following equipment:
- Wrist or ankle weights. You can increase the resistance of your arm and leg movements in the water. You can find it online.
- Foam dumbbells. It’s light when dry but heavy when you put it in water. Buy it online.
- Hand paddles or resistant gloves. Both types of equipment can support strength training in the water. Learn more about hand paddles and resistance gloves online.
- kicking board Great tool for Lots of exercise, which allows you to hold steady and stay afloat while you work your core and lower body. Find it online.
- buoyancy belt. With it, you can keep your head above water and do arm exercises without getting into the water. Buy it online.
Billiards exercises for a full body workout
Here we show you some of the most popular and effective water aerobic exercises that you can try on your own.
Running in the water – a full body workout
Walking in the water Good exercise For starters, as this will give you an idea of how to create resistance. Walking in water can work your arms, torso, and lower body. You can increase the intensity by using hand or foot weights.
- Start walking in shallow water, about waist height.
- Lengthen your spine and walk by pressing on your heels first and then your toes instead of walking on tiptoes.
- Keep your arms in the water by your side and move them as you walk.
- Engage your heart and stand upright as you walk.
- Walk for 5-10 minutes.
Raise the arms in the water – upper body
This exercise strengthens your arm muscles. Use foam dumbbells to increase resistance.
- Stand in the water up to your shoulders.
- Hold the dumbbells sideways, palms facing up.
- Draw your elbows close to your torso with your forearms raised to water level.
- Rotate the wrists with the palms facing down.
- Lower your arms to the starting position.
- Do 1-3 sets of 10-15 reps of each exercise.
side raises arm – upper body
This exercise too Upper body workoutIt is best done with foam dumbbells.
- Stand in the water up to your shoulders.
- Hold the dumbbells aside.
- Raise your arms to the side until the water and your shoulders are level.
- Lower your arms to your sides again.
- Do 1-3 sets of 8-14 reps.
Back wall glides – mid and lower body
this is exercise helpsTo activate the core and lower body muscles.
- Holding on to 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 high as you can.
- Bend your knees to your chest, press your feet to the bottom of the pool, and then come back toward the wall.
- Continue this exercise for 5-10 minutes.
Jumping – full body workout
jumping cranes Train all of the muscles Both upper and lower body. You can add 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 with your legs extended outward with your arms raised above your head.
- Jump again and return to the starting position with feet together and arms by your side.
- Do 1-3 sets of 8-12 reps.
Leg buds – core, back and legs
This is dynamic training exercise Heart, lower back and legs.
- Explosively push your feet and legs forward and lie on your back.
- Pull your knees back toward your chest.
- Push your legs out behind you so that they are perched on your stomach.
- Do 1-3 sets of 8-12 reps.
High knee extensions – mid and lower body
this is Exercising strengthens the muscles middle and lower body. Increase the difficulty by adding ankle weights.
- Stand in the water at waist height.
- Using your core, raise your right leg and bend your knee until your leg is at the level of the water level.
- Hold the raised leg for a few seconds.
- Extend the leg straight and hold this position for a few seconds.
- Slowly lower your leg down while keeping it straight.
- Repeat this movement with your left leg.
- Hold for 5-10 minutes.
Leg kicks – mid and lower body
So You train the muscles In the middle of the body and in the legs. Use ankle weights to make the exercise more challenging.
- Hold on to the edge of the pool or grab a kicking board.
- Kick the scissors with your foot.
- Do a chest stroke with your legs.
- Then do the dolphin kicks.
- Do each kick for 1-3 minutes.
Safety tips when training in the water
When you do water aerobics, you may be sweating more than you realize. So, make sure you drink enough fluids before and after your workout.
Use a flotation device if you are not a strong swimmer, for example a b- flotation belt or life jacket.
Avoid exercising in a heated pool above 32°C.
Stop exercising if you have any of the following conditions:
- Dizziness or dizziness
- heavy breathing
- nausea
- weakness or fainting
- Pain or pressure in your chest or upper body
