Did you know aquatic exercises can burn fat faster with less stress to joints? They can also ease arthritis and fibromyalgia symptoms. The following moves will help keep you fit because water is a great fitness tool. It provides natural resistance with exercises, so that cardio intensity increases and strengthens the muscles. Exercising in water will also make the workout easier on your joints, which will reduce injury risk.
Here are some tips to get the most of your water workout:
• Don’t go deeper than waist-high, that way muscles work more efficiently.
• Wear water shoes to improve traction and webbed gloves to add resistance and intensity to arm movements.
• Drink lots of water during and after your workout
You can start your workout with one of the easiest and most effective exercises: water jogging for a few minutes, it can burn more calories than on land and it makes you much more stronger, start with a few minutes and also between exercises.
While standing in water at the side of the pool, stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and then back down to the floor.
Do four Spiderman exercises; alternating the leading leg each time you reach the end of one jogging circuit.
Stand on the pool floor. Hold a noodle vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline, with your head out of the water. Keep yourself stable for 1-2 minutes.
This exercise takes jogging to a new level. Create several currents in the pool and then run through them, to strengthen your core stabilizing muscles. Be sure to run with proper alignment.
Run in a zigzag pattern from one end of the pool to the other, and then run straight through all the currents you’ve just created.
Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. Keep your hands by your side and balance with your left foot on the noodle for one minute. Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.
Core Ball Static Challenge
Stand in a lunge with your right leg bent and your left extended behind you. Hold an inflated ball about 6 inches in with both hands directly in front of your navel. Keep your shoulders down and back. Hold this position for 30 seconds, engaging your core to keep you upright. Switch legs and hold for another 30 seconds.
Cardio Core Ball Running:
The ball will add extra resistance and pull you off-center, so your core muscles will have to engage to keep you moving forward.
Hold the ball with both hands directly in front of your navel. Run across the pool as fast as you can for one minute. Rest for 30 seconds, then repeat three more times, increasing speed through each rep.