Cool In The Pool With Water Fitness This Summer

I am so excited that my water classes are off to a fabulous start this summer. I enjoy teaching water aerobics classes because they are enjoyable and energizing, and the water keeps you cool in the summer heat.

Water fitness is a safe form of cross-training because it is low-impact and non-jarring on the joints. Stay cool this summer in the pool with this great form of cross-training exercise, water fitness.

Benefits Of Water

Incorporating water fitness as a cross-training exercise this summer can provide many advantages for you. According to the American Council of Exercise [ACE], a person's weight is reduced by 90% through the buoyancy of water.

That means stress on weight-bearing joints, bones, and muscles is lessened. People participating in water aerobics long-term can lower injuries and muscle soreness.

You can build muscular strength and endurance, increase your cardiovascular endurance, and increase flexibility in the water. Therefore, reaping all the benefits of land workouts without all the jarring and impact on the body.

Different Styles Of Water Classes

There are a variety of water classes you can enjoy this summer: Zumba, Pilates, Fusion, or Circuit. Depending on the style of water class I am teaching, I could use water noodles or made-for-water dumbbells.

These water gadgets and the resistance of water provide a more intense workout and muscle building. If participants oppose these devices, they can cup their hands and use the push-and-pull water method.

One of my favorite things about water fitness is the ability to work on flexibility with my students. The lessening of gravity in the water increases your joint range of motion. As a result, you can perform stretches that would be impossible or difficult to do on land.

There are so many styles of classes that can get your heart rate up, increase muscular strength and endurance, and improve flexibility. Examples include the following: HIIT, Intervals, Plyometrics, Tabata, Zumba, or a combination of these styles.

Water exercise is an excellent form of cross-training activity. Stay cool this summer in the pool by taking a water fitness class to stay in shape and have fun. Or try my water workout.

Be Smart! If you are starting a new workout or changing your fitness program, always consult your physician or certified fitness professional.

START SPLASHING!

Warm-up: 5 minutes

To prepare your muscles, joints, ligaments, and other body organs for activity, you can march in place, cross-country ski, do alternating knee lifts, and jump rope.

Cool-down: 5 minutes

Walk and stretch, focusing on hip flexors, lower back, hamstrings, and upper body.

LET'S GO!

1 cycle is 14 minutes

2-cycles are 28 minutes

***No rest between each transition

***Rest for 2 minutes if doing 2nd cycle

1. Jumping Jacks(2 minutes): Jump your feet out to the sides, just like a regular jumping jack. At the same time, move your arms out to the sides and upwards. Keep your arms submerged in the water.

2. Push-ups (2 minutes): Push-ups against the wall (2 minutes): Stand at the edge of the pool in the shallow end. Your hands should be slightly wider than shoulder-width apart, with your elbows aligned with your shoulders. Bend your elbows and bring your chest toward the wall. Push your body back up by straightening your arms.

3. Bicycle (3 minutes): Suspend yourself with a pool noodle under your armpits. Bring your knees in towards your chest and then extend them, mimicking the motion of pedaling a bicycle.

4. Breaststroke (2 minutes): Stand near the edge of the pool with legs in a stride position. Extend arms out and simulate the breaststroke arm pull, including sweeping the hands apart, pulling back, and extending forward.

5. Flutter Kick (2 minutes): Hold onto the edge of the pool in the shallow end while lying on your stomach. Extend your arms and kick your legs quickly.

6. Crunch (3 minutes): Suspend yourself with a pool noodle under your armpits. Bring your knees into your chest, engaging your core muscles.