Keep cool, get fit and have fun all at the same time with our water workout.
Summer is here and it’s the perfect time to take a dip. Water has the power to soothe, relax and refresh, but taking the plunge can do much more than that. “Working out in water is a great exercise option,” says Martha Lourey Bird, exercise scientist and lecturer at the University of New South Wales. “You can get an effective aerobic workout that uses your whole body. Plus, water
offers resistance so it tones your muscles. It’s also good for those who are new to working out, as it’s more comfortable than other forms of exercise.”
One of the main benefits of water workouts is that they are non-impact, which makes them easy on the joints, bones and muscles. In fact, according to research by the Department of Recreational Sports at the University of Florida, when you’re up to your neck in water you only need to support about 10 per cent of your body weight. At waist level you only need to support about 50 per cent of your body weight.
This makes it considerably easier to move about and means you’re less likely to experience aches and pains. Not only that, it’s fantastic fun and adds variety to your exercise routine, helping you to keep motivated.
Swimming is a truly zero-impact sport, meaning there’s absolutely no chance of straining your joints. This makes it perfect for those who are pregnant or overweight, or who suffer from injuries, arthritis or other joint diseases.
A few laps will push your heart and lungs and work all of your major muscle groups, particularly if you’re not used to it. And don’t worry if you’re slow to begin with – most pools have a slow lane where you can swim at your leisure.
Keep your workout varied. Alternate between slow and fast laps and vary the styles. Try freestyle, backstroke, breast-stroke and butterfly – each uses your muscles in a different way. Do bear in mind that swimming doesn’t offer any resistance to your bones. This is a concern for swimmers who are at risk of developing osteoporosis, says Martha Lourey Bird. If you fall into that category, keep your bones healthy by also doing some weight training.
If you’ve tried jogging but found it too challenging, then water running could be for you. It’s every bit as effective as regular running (in fact, if you work hard it can be even more so), but has little to no impact, making it easier on joints, muscles and bones.
Water running increases fitness and strengthens and tones the lower body, particularly the quadriceps (fronts of thighs), hamstrings (backs of thighs), glutes (bottom) and calves.
To get the most out of your water workout, jog in waist-deep water. Try to pull your knees above the surface and pump your arms back and forth for momentum. After a set amount of time, say five minutes, walk slowly for as long as it takes to recover (another five minutes should do the trick) and then start again. Repeat as many times as you like. Martha suggests you run both backwards and forwards. This will alleviate boredom, plus challenge your muscles further.
Water fitness classes usually run for 45 minutes and are held in chest-deep water heated 27 to 30 degrees. Classes may involve activities such as jogging on the spot, high kicks and short sprints. Some instructors run the class like a gym circuit and others use weights designed specifically for the water.
Aqua aerobics tends to be high-energy and so burns plenty of kilojoules. It also increases cardiovascular fitness and provides an all-over body workout.
Aqua aerobics is popular with older, less athletic women, making it less daunting than traditional aerobics classes.
Sukhasana: Sit with your legs crossed; your right foot underneath your left knee and your left foot underneath your right. Rest your hands on top of your knees, palms down. Keep your back, neck and head elongated, with your face forward. Clear your mind and breathe deeply.
What it does: This is one of the most relaxing yoga asanas (postures). To make it more effective, envisage that you are inhaling peace and calm, and exhaling stress and worry.
Soft sand power walk: Keep your neck and shoulders relaxed and look forward, not down. For added intensity, pump your arms back and forth and squeeze those glutes. Push yourself to the point where you are slightly breathless, but don’t overdo it; you should still be able to hold a conversation. Aim for 20 minutes or longer each session.
What it does: Increases general fitness and firms your entire lower body. Soft sand power walking also increases balance, lessening your chances of falls and injuries later in life.