| Search Sensei Talks |
|
|
| Labels |
|
|
|
| Thursday, June 25, 2009 |
| Stay Cool in the Pool |
It was 100 degrees here in South Florida last weekend! That is really hot for this area. I know it’s also been quite warm in many other parts of the country lately, and it will only get hotter over the next few months. When it’s so hot outside, I like to take my workout into the pool. You can get a great workout in the pool and stay cool at the same time. In addition, it’s a great way to add variety to your exercise routine through the summer months.
Working out in the pool can help tone up your muscles, improve flexibility and burn a lot of calories. You actually don’t even have to know how to swim to get the benefits of water workouts. Water workouts are low impact so they’re easy on your joints and can be used when recovering from injuries. If you do not know how to swim, make sure you are working out with a partner…just in case.
You can get a total body workout in the pool in about 30-40 minutes. Always warm up first. Walk into the pool until the water is between your chest and waist. Walk around in a large circle for a minute or so. Do another minute of small jumps and a little jogging. You can do some of the same stretches you do on land to finish warming up. For example, try a quadriceps stretch by grabbing your left foot with your left hand and pulling the foot up towards your buttocks. Repeat on the other side. You can do any other basic stretches in the pool. After you’re all warmed up, it’s time to work out!
I like to start with some cardiovascular exercise. Walk deeper into the water until it’s up between your chest and shoulders. Walk back and forth from the one side of the pool to the other. Take big steps and use your arms by pushing them forward and then pulling them behind you while “pushing” the water out of your way. Work up to a fast pace. After you do this for a few minutes, try doing basic jumping jacks taking your arms in and out of the water as you do them. Lastly, try some basic swimming. Use any type of swimming you feel comfortable with. Try breast stroke, back stroke, etc.
Next, move on to some strength training. For the lower body I like to use a variety of exercises. First, hold on to the side of the pool facing down towards the water. Just start with basic kicks and increase the speed until you are going as fast as you can. Next, try scissoring the legs back and forth and work up to a fast pace. After that, walk into the water up to chest height and simply alternate bringing your knees towards your chest. Start slowly and work up to a jog with high knees. If you have a floatation device you can also try resting your upper body on it and kicking with your legs moving yourself back and forth across the pool.
You can do some great upper body exercises in the pool too. I like to start with biceps. Just let your arms hang down by your sides with palms facing out. Pull your palms up towards your shoulder and lower back to start. Really push through the water on the way up and down. For triceps, try starting with your arms straight and extended behind you, palms facing down. Push your palms and arms down as far as you can while keeping your arms straight. Flip the palms up and pull the arms back up to starting position. Lastly I like to do dips on the side of the pool. Start facing the wall with your hands on the side. Push yourself straight up out of the water and then slowly lower yourself down. Start with 15 and work up to 50. Don’t forget to do some simple stretches at the end of your workout.
Pool workouts can give you a total body workout with no stress to your joints. Try it out next time you’re in a pool. I’m sure you will love it!
- Jennifer
Related Articles
Sensei Talks: Your Own Boot Camp Workout
Sensei Talks: Stretching
Sensei Talks: Healthy Eating at the Beach
Labels: Exercise, Fitness, Jennifer, Physical Activity
|
posted by My Sensei @ Thursday, June 25, 2009   |
|
-->
add to del.icio.us
|
|
| 1 Comments: |
-
Great options for people that have joint issues & other related health issues that may hinder them from working out, as you mentioned! PLUS, dang, if it is hot, why not! Also, people that are extremely overweight & may have probs can start this way.
I am not a pool person myself but I guaranty you that if I ever have an issue that sidelines me, I will be there!
Thx for providing options for all.
|
| |
| << Home |
| |
|
|
|
|
Great options for people that have joint issues & other related health issues that may hinder them from working out, as you mentioned! PLUS, dang, if it is hot, why not! Also, people that are extremely overweight & may have probs can start this way.
I am not a pool person myself but I guaranty you that if I ever have an issue that sidelines me, I will be there!
Thx for providing options for all.