Jump In The Pool
Everyone is always looking for fun workouts to do
do; and what is more fun than splashing in the pool on a Louisiana hot
summer day.
W
exercise is healing
Aquatic exercise is not only fun but it also burn more calories aand fat then working-out on land.. Water
too, easing symptoms for arthritis and fibromyalgia sufferers. Water is one of the best fitness tools: It provides resistance,
which strengthens muscles and boosts cardio intensity. It also supports some of your weight, making workouts
work
easier on
joints and reducing injury. No matter what shape you are in; anyone can do a pool exercise! One of the easiest and most
effective pool workouts is water jogging. At high intensity, this popular exercise can burn 17 calories per minute. Start with
30 sec to 1 minute of water jogging to get you warmed up.
1. Pool Plank: How to do it: Stand on the pool floor. Hold a noodle ( a cylindrical piece of foam
that floats) vertically in both hands. Press it straight down into the water and lean
forward
rd until your body is on an even incline. (Your head stays out of the water.) Try
to keep yourself stable for 1-2 minutes.
2. Chaos Cardio: works all core stabilizing muscles.
How to do it: Run in a zigzag pattern from one end of the pool to the other
other, then run
straight through all the currents you’ve just created. Do these in three
three-minute
intervals, alternating
ting with something less cardio.
2. One-Legged Balance: works: leg and core muscles
muscles.
How to do it: Standing in waist-high
high water, lift your left knee up and place the middle of a noodle under your left foot. (Its
sides will float up into a U-shape.)
shape.) 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 ano
another
ther minute. Switch legs and repeat with the right knee
lifted and the right foot resting on the noodle. For an extra challenge, lift both arms up over your head as you balance.
balance
4. Fly Backs: works muscles in the upper chest, back and arms.
How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you. Reach your
arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms
straight out to the sides, then
en return them to the starting position to complete one rep.
Do four sets of 8-15
15 reps, switching the forward leg each time you lunge. To boost your cardio workout and the number of
calories you burn, do your reps while walking or jogging across the pool.
5. Cardio/Resistance Combo: works: upper chest, back, arms and core muscles.
How to do it: Straddle a noodle as if you were sitting on a horse. Pedal around the pool as fast as you can while doing the
arm portion of Fly Backs (see above). Sit up tall with your spine vertical — no leaning. This will force your core muscles to
keep you stable. Continue for 3 minutes.