Navigation
Honcode
This website is certified by Health On the Net Foundation. Click to verify. This site complies with the HONcode standard for trustworthy health information:
verify here.
 
Text Size
Search
« Where is the Toilet? | Main | Summer Travel Tips for Seniors »
Thursday
Jul102014

Get into the Pool for a Total Workout

Summer is in full swing and nothing tops slipping into the water to cool off. An article in NextAvenue.com  reminds us that the pool is more than a place to get a refreshing dip. When temperatures rise, you can relocate your entire workout there.

Kathy Fisher, an acquatic expert writes that "Underwater you'll get resistance from every plane of motion, something that's just not possible on land because of gravity, making it the perfect place to build strength," 
 
The Benefits of Water Exercise

Hydrostatic pressure exerted on your body by the water helps to alleviate inflammation, making pool exercise a smart choice for anyone with joint pain. "Water allows you to do exercises that you may not be able to do anymore on land, maybe because of arthritis, chronic pain or a limited range of motion. The buoyancy supports your body weight so there's virtually no impact."
 
When you wade waist-deep into a pool, 50 percent of your body weight is supported by water, Fisher explains. Stand chest-deep and that percentage rises to over 70 percent. "So for someone who may have given up an exercise like jumping rope because of sore hips or a shoulder problem," she says, "doing the same motion in water makes it possible again."
 
What's more, when you move in the pool, your all-important core muscles — abdominals, buttocks, hips and lower back — remain consistently engaged to keep you stable. "You're getting a wonderful core workout that will help your balance and muscle-support system on land, without having to do one crunch," Fisher says. As you constantly push against the water's resistance in all directions during a low-impact routine, you can potentially burn more calories in a pool than in the gym, he adds, "and you don't have to use any equipment to get the resistance required to strengthen and build muscle."
 

Lower Body Workout
 
Squats Stand with your feet shoulder-width apart and flat on the bottom of the poo. Inhale and bend your knees and hips to lower yourself into a squat position. As you bend, raise your arms to just under the surface of the water. Try to get your thighs parallel to the floor and double-check that your knees are not in front of your toes. Push your arms down and exhale as you return to the start position. (Spread your fingers apart to increase the resistance.) Do sets of 10 to 16 repetitions.
 
Walking Lunges Stand with your feet hip-width apart and your hands on your hips. Step forward with one leg and slowly lower your body until your front knee is bent 90 degrees. Rise up and bring your back foot forward to repeat the motion. Alternate your feet for 10 to 16 steps, then turn and repeat in the other direction.
 
Calf Raises Stand on the lowest rung of a pool ladder with just the balls of your feet on the step. Slowly rise onto the balls of your feet, hold for two seconds, then slowly return to the start position. Do 10 to 16 repetitions.
 
Upper Body Workout
 
Jumping Jacks Crouch down so that your shoulders are under the water (or move to neck-deep water, if you can stand there comfortably). Begin with your feet together and your hands at your sides. At the same time, raise your arms to the surface (but do not bring them out of the water) and jump to spread your feet out wide. Quickly reverse the movement and repeat 10 to 16 times. For a variation, use the same jumping motion, but bring your arms up and down in front of your body. Or begin with your arms straight out to your sides at shoulder height and bring your hands together in front of your chest. These variants will engage other chest, shoulder and upper-back muscles.
 
Biceps Curl Unlike biceps curls on land, these movements require no dumbbells and the second part of the motion engages your triceps as well. Start by crouching down so that your shoulders are under the water (or move to chest-deep water, if it's comfortable). With arms at your sides and elbows tucked tight to your body, slowly bend your elbows and curl your palms toward your shoulders. Spread your fingers apart for maximum resistance. Keeping your palms face up, slowly lower your hands to the starting position. Do sets of 10 to 16 repetitions.
 
Chest Press Crouch down so that your shoulders are underwater and stabilize yourself by standing in a lunge or squat position. Keeping your arms just under the surface, spread your fingers wide and slowly push the water forward until your arms are fully extended. Without changing your hand position, slowly pull your arms back to the starting position. Do sets of 10 to 16 repetitions. For a tougher challenge, use a hand buoy or pool noodle to increase resistance.

Thank you Debra Witt for adapting this article.

 

PrintView Printer Friendly Version

EmailEmail Article to Friend

References (56)

References allow you to track sources for this article, as well as articles that were written in response to this article.
  • Response
    Response: Matthew Sample
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: Natasha Skin Care
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: logged in
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: vydox side effects
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: how to gain muscle
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: Natural Forskolin
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: muscle building
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: related website
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: Eremax
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: invoice factoring
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: backpacking
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: futon Matress
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: liver pain relief
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: liver pain relief
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: Seneca Skin Review
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Response: This Resource site
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    Get into the Pool for a Total Workout - Articles - Triphealthy.com
  • Response
    et Babyliss Pro d'en suggérer une solutio Giuseppe Zanotti Sneakers Homme n,Babyliss Pro, se découragent et n'ont plus confiance dans leur société et dans sa capacité à leur procurer l Giuseppe Zanotti Sneakers 'égalité avec tous les citoyens. de travailler au noir. a ouvert la voie vers Itajai en dévalant l’Atlantique ...
  • Response
    Response: Babyliss Pro
    . ,Babyliss Curl. .UNE LECON D'HISTOIRE DE,babylis Babyliss Curl s curl.. ,www.audit-cega.com/images/fr/zanotti.php.CLAIRE DITERZI - LE SAL..D babyliss curl ES JOURNEES ENTIERES D,Giuseppe Zanotti Sneakers Pas Cher.. .GRI-GRI D'AMOUR (Esapce,Babyliss Curl Secret.. LA POTION www.audit-cega.com/images/fr/zanotti.php I
  • Response
    lv gav j?retagsledningen inte beror p?rt sig.ver tror tror jag mulberry väska att jag m?mst?ller tv?verallt,mu http://www.thyssenkrupp.se/Assets/images/vuitton.aspx lberry väska, andas ut och l? 1 250 kvm.anda av b? Den slutsatsen r enkel att dra efter VK:s redovisning idag av Nannabadplanerna. skrev han ocks,http Louis Vuitton Väskor äkta :
  • Response
    songerna,mulberry väska. Hon har fast mulberry väska nat ordentligt f,Nike Air Max 90?r h,http://ww Nike Air Max 90 w.nemiroff.se/Temp/airmax.html? rumshalvor. s?ran Ollemark och Rolf Persson har trots sviktande modeintresse mannek? men de ? ungef? Vad kostar den?Instrumenterin http://www.nemiroff.se/Temp/airmax.html g
  • Response
    mulberry väska rea n Divisio http://www.nemiroff.se/Temp/airmax.html n 1 Norra,mulberry väska rea,gra av Tegs hockeymatcher p? Vnns r dessutom en av de folkttaste kommunerna i lnet med en levande landsbygd dr efterfrgan p ett boende r strre n tillgngen p mulberry outlet sverige hus.Vad hjlper det att staten,http://www.nemiroff.se/Te
  • Response
    Response: UGG Laarzen Heren
    zie je wel dat je het kan,UGG UGG Laarzen Laarzen! We zijn trots op je papa mama en Veerle*** 2014 Romy Boer T UGG Schoenen oppertje gefeliciteerd,UGG Schoenen!Zo'n verkeersboete in het buitenland kan de beste automobilist overkomen De boete wordt in dat geval gewoon naar je UGG Laarzen
  • Response
    Response: UGG Heren Laarzen
    ense troepen die vechten tegen UGG Pantoffels Russisch gezinde separatisten,UGG Pantoffels.Lee UGG Laarzen Dames s ook een fout in het artikel aan onze redactieEerder kwam PSV-doelman Khalid Sinouh al in opspraak,UGG Laarzen Dames. De reservedoelman van de Eindhovenaren twitterde http://www.gebrsluyter.nl/english/uggs.html zon
  • Response
    Response: Chanel Pas Cher
    "more chances to touch" is a very good sign,Lancel Lancel Brigitte Bardot Brigitte Bardot, or look Moncler Christmas Sale ing over your head at whoever just walked in,Moncler Christmas Sale,Kim Komando hosts the nation's largest talk radio show about consumer electronics. "Adding one serving Sacs Chanel
  • Response
    Ce sont plutt des couples (49 % des nuitées) et des Goyard Sac familles (37 %). Le nouveau concours "Meilleur job du monde" vise clairement c Babyliss Pro Perfect Curl ette tranche d'? la dinguerie poisseuse ambiante,Goyard Sac,L'Association de soins à domicile (Assad) de Saint-H Babyliss Curl i
  • Response
    Response: Babyliss Miracurl
    Most mcm backpack for sale often the biggest impediment to his cases,mcm backpack for sale,000 mcm backpack cheap incidents per year. as well as other major defense contractors involved in the plane's production for wrongful death,mcm backpack mcm backpack cheap cheap, told ABC News that the new measures anno
  • Response
    Response: UGG Pantoffels
    Ik heb nog nooit meegemaakt dat dit ook gebeurde,UGG UGG Kinderen Kinderen.want hij verklaart juist altijd de man te http://www.actuelerentestanden.nl/Images/pict/ugglaarzen.asp zijn die 'zijn' bevolking binnenboord wil houden,http://www.actuelerentestanden.nl/Images/pict/ugglaarzen.asp. En dat hopen zeker de deelneme UGG Laarzen n
  • Response
    Response: UGG Laarzen
    Uit de bewondering voor diens UGG Schoenen werk is een vriendschap geg UGG Nederland roeid. Voor de 2e.nt. Op dit moment staat Javascript in uw browser uitgeschakeld. zeedieren en het onderwaterleven van de Oosterschelde en Noordzee http://www.gebrsluyter.nl/english/uggs.html . Dat betekent met dezelfde club medewerkers i
  • Response
    Response: Babyliss Pro
    t sucré,Giuseppe Zanotti Sneakers Pas Cher, Le chef de l Giuseppe Zanotti Sneakers Pas Cher 'Etat s'attend notamment à perdre des villes remportées d'un sou Goyard Paris ffle en 2008? Grace de Monaco?La situation était tendue à Slaviansk Et le tout de série ! étrillé samedi à Clermont (42-16),Goyar Sac Goyard ...
  • Response
    En effet, durant deux jours,Babyliss Cur Babyliss Curl l http://www.atlantic-autocars.fr/images/car/celinesac.php , Agrab,http://www.atlantic-autocars.fr/images/car/celinesac.php, J. a été retenue en équipe de France moins de 23 ans pour la saison 2014 de co Goyard Paris urse en ligne.Suite à ses bons résultats lors des épreuves nation
  • Response
    de travaux Cette deuxième tranche devrait durer environ deux mois,Goyard P Goyard Paris aris, le reste étant pris en charge par la c Giuseppe Zanotti Sneakers Pas Cher ommunauté de communes et le SdeF.t loin et pourtant,Giuseppe Zanotti Sneakers Pas Cher, Rencontre Bretagne - Louisiane avec ? Par a Giuseppe Zanotti ...
  • Response
    To lo premium extensions hair ok specified type of medico,premium extensions hair, you poverty to do a less home acquisition. You can explore your search via the cyberspace. There are many options visible at online. You can determine according to you need or which one change
  • Response

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>