Get into the Pool for a Total Workout
Thursday, July 10, 2014 at 6:00AM
Triphealthy in Water excercise

Summer is in full swing and nothing tops slipping into the water to cool off. An article in  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.


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