Over time it may happen that the classic cardio and strength exercises to be done on the ground turn into boring routines and it becomes increasingly difficult to dedicate yourself to them with constancy and dedication.
An "alternative, however, exists and is represented by" training in the water, which, just like the one on land, offers many full body options.
The locations where to do it are many, from indoor swimming pools in winter to outdoor pools in summer, to the sea.
, but it also increases strength, endurance and flexibility.
Since water offers greater resistance than air, training in the pool or in the sea can make the same exercises you would do on land more challenging, allowing you to burn more calories in a shorter period of time. Swimming is in fact indicated for weight loss.
However, at the same time, water has a lower impact on the joints and this exposes you to a lower risk of injury, as well as being particularly suitable for people with arthrosis, osteoporosis, rheumatoid arthritis, fibromyalgia, joint injuries, balance problems and pregnant women.
in water it is an excellent exercise, especially for those who are not particularly trained, because it does not require great athletic training.
Doing so trains your arm muscles, core, and lower body. Over time you can increase the intensity of the walk by holding dumbbells or tying small weights to the ankle.
- Diving with water at waist height.
- Stretch the spine and walk by applying pressure first on the heel and then on the toes. Never move on tiptoe.
- Keep your arms at your sides, move them as you walk, and keep your core in traction.
- Continue for 5-10 minutes.
Here a complete workout with water walking. Water jogging is also excellent.
Arm lift
This exercise helps strengthen the arm muscles and requires the use of dumbbells.
- Diving in water up to the shoulders.
- Hold the dumbbells in your hands, with your arms extended to the side of your body and palms facing up.
- Bring your elbows closer to your torso as you raise your forearms to the water.
- Rotate your wrists to turn your palms down.
- Return your arms to the starting position.
- Do 1 to 3 sets of 10-15 repetitions for each exercise.
Side arm lift
This exercise targets the upper body and requires the use of dumbbells.
- Diving in water up to the shoulders.
- Hold a dumbbell in each hand, with your arms extended at your sides.
- Raise your arms to the side until they are level with the water and shoulders.
- Lower your arms to your sides.
- Do 1 to 3 sets of 8-14 repetitions.
Pushes against the edge
This exercise helps activate the core and lower body muscles.
- Stand in the water near the edge of the pool, bend your knees against your chest and press your feet against the wall.
- Get away from it as much as possible, floating on your back.
- Bring your knees to your chest, then press your feet to the bottom of the pool and return to the wall.
- Continue for 5-10 minutes.
Jumping jack
Jumping jacks work the muscles of the upper and lower body. If you want to add resistance you can tie weights to the wrist or ankle.
- Immerse yourself in the water at chest level, with your feet together and your arms at your sides.
- Jump by moving your legs outward and, at the same time, bringing your arms above your head.
- Jump again to return to the starting position, with your feet together and your arms at your sides.
- Do 1 to 3 sets of 8-12 repetitions.
You swing with your legs
This dynamic exercise works your core, lower back, and legs. Keep your feet off the bottom of the pool while running.
- Bring your knees into your chest.
- Push your feet and legs vigorously forward and float on your back.
- Bring the knees back to the chest.
- Extend your legs behind you to float on your abdomen.
- Do 1 to 3 sets of 8-12 repetitions.
Knee lift
This exercise can strengthen the core and lower body muscles. To increase the difficulty, weights can be tied around the ankle.
- Position yourself in the water up to waist height.
- Engage your core as you lift your right leg, bending the knee until the leg is level with the water.
- Hold the position for a few seconds.
- Extend your leg and hold this position for as many seconds.
- Slowly lower your leg, keeping it straight.
- Repeat the sequence of movements with the left leg.
- Continue for 5-10 minutes.
Kicks backwards
This exercise works the core and leg muscles. Ankle weights can be used to make it more challenging.
- Stand near the edge of the pool with your hands on it.
- Kick with the legs, first simulating the frog and then dolphin style.
- Perform each kick for 1-3 minutes.
Training in sea water is also very effective.
