Exer­cise phys­i­ol­o­gist Alice Bur­ron, MS, spokesper­son for Amer­i­can Coun­cil on Exer­cise (ACE), touts water aer­o­bics and swim­ming exer­cise as the ulti­mate work­out for women. And she adds that swim­ming and weight loss go hand in hand.

Water pro­vides up to 20 times more resis­tance than air, which allows you to get a work­out with­out get­ting injured,” the fit­ness expert explains.  Like any other exer­cise, the inten­sity at which you move, and there­fore your heart rate deter­mines exactly how effec­tive at calo­rie burn­ing your work­out will be.  But to be sure, adding a water rou­tine to your fit­ness reg­i­men will turbo-charge your efforts to slim down and get in shape. Many being a pro­gram of swim­ming and weight loss soon follows.

Don’t feel com­fort­able doing water aer­o­bics? Then just swim. A 150-pound woman swim­ming at a mod­er­ate pace for half an hour burns about 270 calories—about the same as a whole hour of brisk walk­ing. Swim­ming also works both upper and lower body mus­cles.  So no mat­ter what you choose, adding the ele­ment of water greatly increases the effec­tive­ness of your workout.

There are also ben­e­fits if you have found your­self side­lined by an injury.

Water is the per­fect place to reha­bil­i­tate injuries by keep­ing impact low but effort high,” says Bur­ron. “Water aer­o­bics improves range of motion and flexibility.”

Here are some effec­tive water-aerobic moves that Bur­ron loves. You can find even more ideas for swim­ming exer­cise here.

1. Around the World

This exer­cise tar­gets your core, includ­ing the abdom­i­nals, obliques and back mus­cles, while pro­vid­ing an aer­o­bic chal­lenge. You are essen­tially doing crunches “around the world.”

Exer­cise: Start by tread­ing water with your body in an upright posi­tion and your arms mov­ing out to the sides to keep your head above the water. Stretch your legs straight for­ward then bring knees to chest. Extend your legs out to side (body is now upright and not face up), then bring legs back into a tuck (knees to chest posi­tion). Extend your legs straight behind you then tuck legs to chest. Extend legs straight out to the other side (you are again upright), then tuck knees in. Stretch legs straight in front again. Repeat “around the world” for 10 to 20 repetitions.

2. Cross Country

Work your arms and legs and pump up your heart rate with this move.

Exer­cise: Start­ing with your feet on the bot­tom of the pool and water up to your shoul­ders, alter­nate arms and legs as if cross coun­try ski­ing (right arm out and left leg out then switch). Reach and extend arms far behind body and in front of body for max­i­mum work­out. Per­form for up to 10 minutes.

3. Tucks

You’ll use a pool noo­dle for this abdom­i­nal and aer­o­bic exercise.

Exer­cise: Place noo­dle behind upper back, bring­ing the ends in front of you, and hold on towards the ends of the noo­dle with your hands, keep­ing your head and shoul­ders above the water. Start with your legs out straight and toes pointed, then tuck knees to chest. Hold 2 sec­onds and extend legs straight. Repeat for 2 to 5 min­utes or until fatigued.

Try tucks with­out the noo­dle for max­i­mum work­out. For vari­ety, turn belly-side down, hang­ing on to the pool wall, and tuck knees to chest.

As with any work­out, cool down after­wards with a few leisurely laps around the pool. Start swim­ming and weight loss may soon be yours.

Inter­ested in an inex­pen­sive way to have your own personal-sized pool?

Check out our Freestyle Pack­age!

 

Com­ments

comments

Pow­ered by Face­book Comments