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| Archives and Online Features : Outdoor Shape: Training Tips |
Outdoor Shape: Underwater Training
By Kimberly Wong
2005 Aug (Vol. 7, No. 4)
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Whether you want to freshen up your routine or give creaky joints a rest, water workouts could be your best bet, according to Mary E. Sanders, an exercise physiologist at the University of Nevada, Reno, who has spent 20 years researching water exercise. When you’re waist-deep in water, you off-load 50 percent of your body weight, making you less prone to injury. Dip into deeper water, and exercise becomes even easier on the skeleton. Plus, water workouts combine cardiovascular fitness with strength training. “It’s a full-body workout that’s very time efficient,” says Sanders. “In 30 minutes you can hit the pool and it’ll do double duty.” The water creates pressure, making your lungs work more, and it provides resistance to movement, working your muscles harder.
Pump up your land-lubbing muscles with these Five easy water exercises.
1) Pool Jogging
When jogging in water, wear water shoes for traction. Slipping on a pair of webbed water gloves helps with balance, movement and boosts your arm workout by adding resistance. As you run, your spine, ears, shoulder and hips should all be aligned. Press your heels down to the bottom of the pool—otherwise, if you run on your tiptoes, you’ll
develop calf cramps.
2) Intervals
Like on land, adding interval training in the pool makes for a tougher workout. Sprint in the shallow end or add jumps. To jump, start in shallow water, squat and jump as high as you can. To challenge yourself, see how many running strides you can take mid-air. Start with 15 seconds of high intensity bursts and work your way up to 30 seconds.
3) Child’s Play
If you’re hanging out in the pool with your kids, make them part of your workout. Tug them along behind you to add more resistance.
4) Swim Laps
An old standby, lap swimming is the easiest way to work every muscle in your body while avoiding injury. Vary your stroke and speed to keep things interesting.
5) Underwater OM
Try a water yoga or underwater kickboxing class. It’ll give your regular routine an added twist. “It gives you more ways to challenge the body and give your mind a break from doing the same old thing,” says Sanders. “But the best part is that it just feels good.”
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For more information on water work-outs and water gear check out Sanders' site www.waterfit.com
Last Updated: Mar 7th, 2006 - 13:36:32
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