W FITNESS
L
WATER FITNESS: THE 600 CALORIE WORKOUT
by Charlotte Forde, Personal Trainer
Water Fitness, Aqua Aerobics, Hydrofit, Hydroactive... whatever you
choose to call it, these classes are always tarred with the same brush. For
many; the named group exercise classes are only for during pregnancy,
older adults, rehabilitation from injury and people who require a low
intensity workout. However, as much as these classes are accessible
to these groups of people, they are certainly not limited to them. In
fact, with the correct guidance from a well qualified and experienced
instructor these classes actual target the complete opposite groups
including Professional Athletes!
The benefits of exercising in the water are much greater for everybody.
Many people are already aware that exercising in the water is low impact
on the joints but unfortunately also associate this with not working as
hard or not burning as many calories. The water however provides us with
continual resistance without having to use any equipment therefore when
performing exercises in the water, we are working both on cardiovascular
fitness and muscular endurance and in turn burning a higher amount of
calories. Also, due to the properties of the water lowering your working
heart rate, this means that you are in a constant ‘fat burning zone’ which
will result in the afterburn effect lasting for up to four hours after you have
finished the workout.
The properties of the water also work to improve your circulatory system
by providing an effleurage through the multi dimensional pressure that is
applied whilst in the water. This massage effect aids lymph drainage and
assists in the reduction of cellulite by improving the skin condition which
helps to alleviate the ‘orange peel’ effect.
Another benefit is that for regular intense gym and class goers, the water is
a fantastic active recovery workout to mix with regular training as muscle
tension and general soreness i.e. DOMS (delayed onset muscle soreness)
is dramatically improved from aquatic activity. This is part of the reason
why Water Fitness has proved to be a popular workout choice with Athletes
such as Christiano Ronaldo and Conor McGregor to name but a few. Water
Jogging/Running is also an extremely popular choice for Elite Athletes and
Sports Teams for pre season training as they are at a reduced risk of injury
whilst participating in this very effective, low - no impact exercise.
With all of the new age concepts including Hydrofighter, Hydrorider,
Hydrojump and Hydropole, it's no wonder that the younger generation are
understanding and reaping the benefits of Water Fitness and the intensity
of a water workout when performed correctly, even burning up to 600
calories per hour.
If you're looking to improve your: flexibility, posture, balance, core stability,
coordination, cardiovascular fitness, whole body muscular strength and
endurance whilst working out in a dynamic exercise class that is low
impact on the joints, will keep you cool, your heart rate low and enable you
to perform exercise positions that may prove to be difficult when on land,
then here are a few exercises to try when you are next in the pool...
Stand in chest level water allowing yourself around a two meter radius:
To progress each exercise you can speed the exercise up, increase the
surface area that you are presenting to the water, travel the exercise forward
and back or side to side and/or change the direction that you are working.
Perform each exercise for around 5 sets of 30 repetitions and do not let
your hands/arms come out of the water.
Running: Jog in the pool at a moderate pace for three minutes.
Jumping Jacks: Standing with your feet together and your arms at your
side. Simultaneously bring your legs apart and your arms towards the water
surface. Then, jump again and return your arms and legs to your side.
Knee to Chest Jump: Tuck your knees in towards your chest as you take
a small jump pushing back through your hips. Then, bring your legs back
under you as you land.
Side Shuffle: Bend your knees and sit back slightly into a Mini Squat. Hold
your body in this position as you step sideways across the width of the
pool. When you reach the other side, reverse directions and return to your
initial spot.
Ski: Start with your arms by your side. Bring your right arm and left leg
forward as you simultaneously bring your left arm and right leg backwards.
Then, reverse the locations of your arms and legs. Continue to alternate
between the two positions.
Chest Fly: Bring your arms up towards shoulder-height and out to the side.
Push your hands together in front of you, keeping your arms straight. Then,
pull your arms apart and force them back to the sides.
Arm Scoop Up and Back: With your palms facing up, bring your arms
towards the surface of the water. At the top, flip your palms so that they're
facing down and press your hands back down to your sides.
Side/Front Leg Raises: Raise alternate legs up to the side/front towards the
surface of the water, as high as you can. Keep the knee soft. Lower the leg
and then switch sides.
Front-to-Back Shoot Out: Don't let your feet touch the ground during this
exercise. Lie on the surface of the water on your back. Tuck your knees into
your chest and roll forward onto your stomach. Then, kick your legs out
behind you and reach your arms forward so that you're floating on your
stomach.
Pike: Raise your legs up so that your toes are out of the water. Keep your
knees straight. Let your hips sag down in the water, keeping your head and
toes above. Keep this "V" shape with your body for 10 seconds and then
relax, lowering your toes back down towards the floor.
wirrallife.com 65