[smart_track_player url=”http://traffic.libsyn.com/swimmingideas/SIP_009.mp3″ title=”Swimming Ideas Podcast 009: Water Motion for Elderly and Overweight” artist=”JSWIM” ]
- What it is
- Why it is beneficial
- Sample workout
- Tips for better workout
Why the water is a great place to workout:
- Reduces body weight by 80%
- Resistance with every motion/movement
- Creates a good aerobic environment without impact
- Can be as easy or as difficult as you want it to be.
- Build muscle and endurance just by being in water
Possibly expensive: Gym membership or daily fee/annual
No need to compete with lap swimmers
Check out our swimming lesson ideas at:
Take advantage of water weights, belts, kickboards
|Introductory workout:||8 lengths walking|
|2 lengths high stepping|
|2 lengths bicycle kicking without touching bottom to move|
|4 lengths walking|
|Notes:||Use your arms as much as you want
Use a float belt or the floating dumbbells to help you float and stay near surface
Engage your stomach muscles to keep body upright
Tips for a Better Water Walking Workout
How you walk while doing water walking makes a big difference in the results you get out of your exercise. Simply walking the way you normal do on land just doesn’t cut it. The most important thing you need to pick up about water walking is that for best results you need to put your whole body into it getting a full body workout.
|Increase step size widening your pace||Soaked up to your shoulders in water take bigger steps propelling your body forward while maintaining balance swinging your arms in wide motion.This helps train the muscles in your hips stretching the hip joint said to be related to the correction of pelvic distortion related health problems that arise more frequently as you age.|
|Kick water with shins for extra resistance||Raise your thighs up -> Kick water with your lower legs using your quads -> Bring your foot back down to the bottom surface of the pool and repeat alternating foods.This helps train the muscles in your legs and your glutes helping your get strong hips and a better looking butt.
Always raising your thighs before kicking is the key for success.
|Touch your knees with your elbows||Bring your thighs high about the bottom surface of the pool alternating between each side.When you are ready do the same exercise only this time touching the opposite elbow and the knee of the thigh you are raising together.
Don’t forget to bring the opposite help together with your leg to help tighten up your waist line for keeps.
What you need: For deep-water walking, a flotation belt keeps you upright and floating at about shoulder height.
How it works: You’ll stand about waist- to chest-deep in water, unless you’re deep-water walking. “You walk through the water the same way you would on the ground,” says Jones. Try walking backward and sideways to tone other muscles.
Try it: Stand upright, with shoulders back, chest lifted and arms bent slightly at your sides. Slowly stride forward, placing your whole foot on the bottom of the pool (instead of just your tiptoes), with your heel coming down first, then the ball of your foot. Avoid straining your back by keeping your core (stomach and back) muscles engaged as you walk.
Add intensity: Lifting your knees higher helps boost your workout. You also can do interval training – pumping arms and legs faster for a brief period, then returning to your normal pace, repeating the process several times.
Find a class: If you’re new to water exercises, an instructor can make sure your form is correct, says Jones. Plus, it can be fun to walk with others. To find a class near you, call your local YMCA, fitness center or Arthritis Foundation office.
Don’t forget the water: By exercising in a pool during the hot months, you’ll avoid problems that can accompany other outdoor summer workouts, such as heat exhaustion and dehydration. But you still need to drink water – even while keeping cool in the pool.
Leave a Reply