Walking is a cardio exercise, easy to do and which generates numerous benefits for those who practice it.
There are many variations to the basic version, but one of those to be taken more seriously when the outside temperatures rise is walking in the water.
to movement, so practicing physical exercise immersed in it requires additional effort. This difficulty trains muscles more intensely, improves the cardio-circulatory and respiratory systems, decreases blood pressure and also helps burn more calories, promoting weight loss.
At the same time, however, the water decreases the pressure and transforms walking into a low-impact cardio discipline, that is, more delicate on bones and joints and therefore suitable for people with arthritis, osteoporosis or fibromyalgia.
For the same reason, it is particularly suitable for pregnant women, people who are recovering from an injury or surgery, the elderly and those who are unfamiliar with fitness.
Water jogging is also excellent.
and weight loss. Walking immersed up to the waistline, in fact, allows you to burn about 300-500 calories in one "hour. This value can increase if the water level rises.
Another way to encourage calorie loss by walking in water is to swing your arms rhythmically. This movement, in fact, would guarantee an increase in caloric expenditure of 5-10%.
To help the slimming process you can also resort to the cold water therapy.
of life and focusing on maintaining a correct posture at all times.Specifically, before starting, you should check that you have:
- engaged core and back muscles,
- straight back,
- shoulders back,
- chin up,
- gaze straight ahead.
While walking instead:
- keep the torso upright, without bending too far forward or to the side,
- walk with a long stride,
- press on the heel before putting weight on the toes,
- swing your arms while walking.
Ways to make it more challenging
Weights can be used to increase the intensity of walking in water and stimulate muscle toning more.
If you want to insist on the upper body, you can move your arms in the water by holding a dumbbell with each hand or tying a weight to your wrist. If, on the other hand, you aim to strengthen your legs and buttocks, you can equip yourself with ankle weights.
Another way to increase the intensity is to jog instead of walking or do the interval training technique in the water, alternating 30 seconds of jogging with a couple of minutes at normal speed.
, core, glutes and hip flexors.- Raise the right knee as high as possible.
- At the same time, raise your left arm.
- Return to the starting position and repeat the movement on the opposite side.
Lunges
Lunges work your quads, hamstrings, calves, and glutes. For this variant, the water must reach the height of the waist.
- Step forward with your right foot.
- Lower the front of the thigh so that it is parallel to the bottom of the pool.
- Make sure the right knee is in line with the ankle.
- Keep the back leg straight.
- Bring the left foot forward and continue by stepping forward with the left leg.
Another variation of this exercise is to perform lateral lunges instead of forward, in order to put more stress on the adductor muscles inside the thighs.
Side walk
This modification particularly strengthens the inner and outer thigh muscles.
- Stand sideways with your right hip facing the direction of travel.
- Move your right foot to the side.
- Cross the left foot over the right.
- Continue in this way until the end of the path.
- Turn around and return to the starting point, with your right hip facing the direction of travel.
Also, it is vital to stop if you feel pain and not try to force any movement.
Finally, walking in water is not suitable for practicing in heated pools at temperatures above 32.2 ° C because subjecting the body to excessive exertion in a hot environment could lead to lightheadedness or dizziness, breathing difficulties, weakness, pain or pressure in the chest or upper body, nausea or momentary confusion.
Training in sea water is also very effective.
Walking on the beach is also very beneficial.
