[ad_1]
Does the extreme heat make you dread the idea of your usual outdoor walk or run? Replace that routine with a much cooler idea – a water workout! These water-based exercises have become a favorite fitness regimen for many.
Aqua expert Deepali Jain confirms, “Yes, indeed, the demand for aqua-related exercises reaches a peak in April and May. With rising temperatures and pools available in many new high-rise buildings, everyone wants to jump into the water. While swimming is one aspect, there are plenty of water-based exercises that burn calories, boost circulation, lower basal heart rate and help you relax.” Adds fitness and nutrition expert Ria Ekhlas Shroff. “Aqua walks, jogging and cycling are a nice change in the summer as it provides low-impact, but effective cardiovascular exercise.”
From shallow to deep: Wide range of exercises
Giving more information about water-based exercises, Jain says, “Many types of exercises can be done on water. Exercises done in shallow water are more for burning fat and include rhythm, speed and variations. There are classes like Aqua Zumba, HIIT, Tabata, aerobics, strength training, aqua yoga and even kick-boxing which are targeted at beginners and even non-swimmers can enjoy them. “
She adds, “The intensity of the exercises increases in the center of the pool, incorporating plyometrics and various equipment. Balance and agility are important and these workouts are for intermediate and advanced students. In the deeper part of the pool where you are suspended using a variety of flotation devices, it makes for complete core engagement and lymphatic drainage. Here you do Pilates in water as well as movement exercises.”
Water burns calories better
Working out in water has a different advantage compared to working out on land. “Water has 13 times more resistance than air, so working out in water is more difficult and provides more resistance than working out on land. This can help you burn 500-1,200 calories in an hour,” explains Jain.
Depending on the depth of the pool, it has zero impact on the joints. She adds, “Water workouts are recommended for therapy. You shed only 10 per cent of your body weight in water, so the joints feel the load. Since water protects you from all sides, there are fewer chances of injuries compared to exercises done on land, where any wrong move can cause ligament tear/stretch/sprain or fracture. Also, every part of the body is worked equally from the neck down.
Aqua ballet improves fitnessTea
Aditi Mansingka, who teaches aqua ballet at Lodha Park, Worli, says this water workout is completely inspired by ballet techniques.
“It’s effective for flexibility, agility and inch-loss, I’ve seen people lose two inches in 10 days with it. It depends on the movement in water. There are steps like degage and passe, where you form a triangle shape with the legs. On land it becomes difficult to maintain such a step for a long time, but the buoyancy of water in the pool helps the foot to push and go for long distances. She adds, “It’s for anyone; “We have a 72-year-old man in session who is doing very well.”
Equipment used in water workouts
Dumbbells, noodles, aqua boxing gloves, resistance tubing, ankle weights for water walking, aqua treadmill and water bike.
Do’s and Don’ts for Water Workout
– Rhea Ekhlas Shroff, fitness and nutrition expert
Skin and Hair Care: Protect your skin and hair from chlorine by applying moisturizer and wearing a swimming cap.
eye protection: Wear goggles to protect your eyes from chlorine and prevent irritation.
Start slow: Begin exercising slowly and then increase the intensity.
Never work too hard: Don’t push yourself; listen to your body and pace yourself.
No Stunts: Don’t hold your breath for too long or attempt any challenging stunts underwater.
Understand your limits: Only do exercises that suit your skill level and ability.
Train first: Never attempt any advanced techniques unless you have the proper training and do it under supervision. Avoid diving or flipping if you are inexperienced.
Poolside risks are: Always be cautious near the edges of the pool as these are accident prone spots.
[ad_2]
