Exercising in water is not only fun, but
fantastic for muscle toning and for getting a great workout without the risk of
any sports injury or bodily wear and tear! Water Aerobics has come out to be an
increasingly popular way of exercising during those hot long summer months
where working out on land gets to be challenging due to the intense heat! So
what are you waiting for? Jump into that pool now and get started with your cardio
workout in water!
Working
out in water, more popularly known as Water Aerobics is a non-impact workout
that can be performed at any fitness level. Whether you are pregnant, have
arthritis, are recovering from an injury, or searching for variety in your
workout program, water exercise provides a safe and effective training
environment.
“I personally take Water Aerobic classes and
they are absolutely fantastic for body conditioning and muscle toning.” Says
Reema Sarin, Actor, Model, BOLLYWOOD Dancer & Founder of the BOLLYFIT
Program
A great Cardio Workout!
A
cardiovascular exercise plan incorporates full body movements to raise one’s
heart rate, increase breathing rate and burn calories. A pool cardiovascular
workout may take place in the shallow or deep water and should last for 30 to
45 minutes. In the shallow, one uses movements such as running, jumping jacks,
hopping, leaping and walking to keep your heart rate
elevated. In the deep, one needs to wear a belt that will keep you upright as
you bike pedal, flutter kick and scissor kick your way to cardiovascular
improvements.
Strength those Muscles!
One
can also include strength training exercises in your water workouts. Water
dumbbells are made to work against their buoyancy, strengthens your muscle
tissue. Water paddles are also available that can be used to push through the
resistance of the water for strengthening exercises. You can use similar land
strength exercises such as arm curls, arm extensions and side bends in the
water.
Reema says, “ Water Aerobics not only
provides an excellent cardio workout, but also great body conditioning with
least muscle wear and tear, as one is exercising in a low resistance medium –
Water, while ensuring a high calorie and fat burn workout, leading to fantastic
weight loss!”
“One can also do a Circuit training
regime, which is a workout that alternates cardiovascular and strength-training
exercises and one may use circuit training in a pool for an effective,
full-body workout”, adds Reema.
Circuit
training is a workout that alternates cardiovascular and strength-training
exercises. One may use circuit training in a pool for an effective, full-body
workout. If you prefer the deep water, a circuit can be performed in water over
6 1/2 feet deep. For a shallow-water workout, the water level should be between
3 1/2 and 4 1/2 feet deep. You would also need access to a resistance tool,
such as water dumbbells, water paddles or a swim noodle.
Combining
one’s cardiovascular and strength training workouts can be an effective water
circuit training program. Here, one needs to alternate a cardiovascular
exercise, such as side leaps, with a strength training exercise, such as an arm
curl. Ideally, one would need to perform each exercise for 1.5 to 2 minutes
before switching to the next exercise, and then continue this pattern to
complete the workout session.
How is it beneficial?
Yes,
absolutely, a cardio workout in water canbe extremely beneficial. Water
Aerobics not only provides an excellent cardio workout, but also great body
conditioning with least muscle wear and tear, as one is exercising in a low
resistance medium – Water, while ensuring a high calorie and fat burn workout,
leading to fantastic weight loss!
Water
aerobic exercises are also extremely effective for toning up one’s body
muscles, giving one a great linear and contoured look! These exercises are
especially good for Abdominal and all our Leg and Thigh muscles.
Infact,
Water therapy exercises are used to cure many ailments like relief of low back
pain or neck pain. These exercises also serve to condition and strengthen
muscles to help avoid future recurrences of back pain.
Water
therapy exercise is especially helpful in cases where a land-based exercise
program is not possible due to the intensity of pain, decreased bone density,
disability or other factors. As such, water therapy is a versatile exercise and
is particularly good for people with conditions such as:
- Osteoarthritis
- Advanced
osteoporosis (with susceptibility to and/or pain from fracture)
- Muscle strain or
tears
In
addition to those conditions, water therapy is frequently recommended as one
form of exercise therapy to treat those with diabetes as well as individuals
with high blood pressure. Both conditions can improve and become more manageable
with aquatic exercise, since water provides a much gentler, welcoming
environment. Water therapy may also be referred to as pool therapy,
hydrotherapy, or aquatic therapy.
Who can do it? Age group?
Water
aerobics and exercises can be done by almost all age – groups, the ideal being
from 12 to 50 years of age for men, women, boys and girls.
What are the points to be careful of when doing
this - Dos and Don'ts
Well, to
get the maximum benefit from your Water Aerobic workout, some rules need to be
adhered to, which include the following:
·
Avoid taking heavy meals just before your work
out as it would hamper a smooth workout and could cause cramps.
·
It is important to breathe correctly and
consistently throughout the workout – for e.g. whilst under water, you always
have to blow out into the water.
·
Good to wear well fitting but comfortable
swimwear to allow easy and muscular movement
·
Definitely need to use a sun block cream to
protect oneself from getting burnt in the Sun, if exercising during the day in
an open air pool.
·
It is important to familiarize oneself with all
the exercise gear that one needs to use during the workout, for e.g. water
dumbbells, etc
·
Last but not the least, stop all exercise
immediately if you feel any physical discomfort, for e.g. difficulty in
breathing, choking feeling, foot or any other muscle cramps.
Reema Sarin & The
BOLLYFIT Team
FOUNDER
‘BOLLYFIT’
BOLLYWOOD DANCER,
ACTOR, MODEL, ANCHOR
& CHOREOGRAPHER
Email: reema@bollyfitreema.com
Reema
Sarin's Profile: http://www.facebook.com/reema.sarin
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