Water workouts are a great cross-training alternative when the weather is hot, and perfect for individuals who are recovering from injuries sustained in other sports.
Why? Water offers multi-directional resistance for muscular and cardiovascular conditioning while greatly decreasing stress on joints. Simply put, performing a movement in water requires greater muscle recruitment than when it is performed on land.
But if you're new to water training, countless laps in the pool may sound daunting. The good news is that swimming is only one of several options for a great water workout.
Pool running is popular among injured runners, but it can provide an excellent workout for anyone. Try starting with the water at shoulder level. Pay attention to your body alignment and form; it should be the same as when you run on land. Lean your body slightly forward and pump your arms and legs. If you prefer running in deep water, consider using a buoyancy belt and/or tether to keep you in one spot.
Heart rate may not be the best measure of effort during a water workout. Judge your exertion by how hard you feel you are working. If boredom creeps up on you, try doing some interval running where you vary bursts of intense effort with easy, recovery periods.
Water aerobics is another option, and in addition to traditional dance-based workouts, there are many alternatives that incorporate kickboxing, yoga and other land activities. Instructors often make use of equipment, such as pool sticks, "noodles," water steps, swim boards, paddles, aqua mats, booties and flotation belts, to add variety to classes. Look for instructors with first-aid and safety training who have experience in leading water workouts. Sports-specific water workouts are also surfacing. The Hydrorider, a new aquatic indoor stationary bike, is being used at select health clubs. Three paddle wheels allow riders to adjust the resistance to achieve the intensity-level they want. Likewise, there are water workouts specifically for tennis players. Of course, lap swimming remains a tried-and-true method of training in water. Even veteran swimmers can spice up their workouts by using equipment (fins and boards) and varying their strokes and speed. As with any workout, you should warm up properly before beginning any vigorous exercise and cool down for at least five minutes at the end of your session. Keep a water bottle close at hand so that you can stay well hydrated throughout your workout. If you're exercising in an outdoor pool, be sure to lather on waterproof sunscreen and wear a hat, sunglasses, swim cap and/or goggles as needed to protect your hair, face and eyes. Finally, don't forget to stretch when you are finished. Judi Sheppard Missett is CEO of Jazzercise Inc., an international aerobic-dance instruction company. Distributed by Tribune Media Services International.
