More than air. Resistance can engage your muscles more fully and also allow you to burn more calories in a shorter amount of time. Water exercise also allows you to get a great cardio workout, also increasing:
- force;
- resistence;
- flexibility.
The buoyancy of the water also provides extra support for muscles and joints. This allows you to train harder by exerting less impact on certain joints than you would on land. According to the Centers for Disease Control and Prevention (CDC) Trusted Source, this is particularly useful for people who have joint conditions, such as osteoarthritis and rheumatoid arthritis. The pool workout is also a gentler form of exercise for pregnant women and people with diseases such as osteoporosis, fibromyalgia. , balance problems, joint injuries.
Training in water also prevents heat disturbances.
. In fact, the structure will provide everything you need, such as weights, floating tubes, treadmills, ellipticals and bicycles. Those who want to train alone, however, may need tools such as:- weights for the wrists or ankles, which increase the resistance of the movements of the arms and legs in the water;
- foam dumbbells: light when dry, become heavy when immersed in water;
- hand paddles or endurance gloves, which increase strength training in the water;
- buoyancy belt, which helps keep your head out of the water when doing arm exercises.
Here are some very effective exercises for a total body pool workout.
Water jogging and water walking are also excellent.
These exercises can also be helpful for sciatica in pregnancy.
Execution
- Diving with water up to the shoulders.
- Grasp the dumbbells and keep your arms at your sides, with your palms facing up.
- Bring your elbows closer to your torso as you lift your forearms up.
- Rotate your wrists to turn your palms face down.
- Lower your arms to the starting position.
Do 1-3 sets of 10-15 repetitions for each exercise.
and lower body. Leg raises are also great for the core.
Execution
- Cling to the edge of the pool.
- Bring your knees into your chest and press your feet against the wall.
- Push yourself away from the wall and float on your back as far as possible.
- Bring your knees to your chest, then press your feet to the bottom of the pool and run towards the wall.
- Repeat from the beginning.
Continue this exercise for 5-10 minutes.
Do each type of kick for 1-3 minutes.
.
Do 1-3 sets (with the whole exercise complete) of 8-12 repetitions.
Water Gymnastics: AcquaGym Total Body Exercises
Water training is a good alternative to traditional land workouts. Furthermore, it is quite varied and generates various benefits.
