Swimming is considered one of the best exercises for any age group. The water is programmed naturally to offer resistance. This resistance is used in a pool or aquatic exercises to deliver performance without being harsh on the joints in comparison to land exercises. Land exercises are not deemed fit for the elderly, people suffering from any functional or bodily diseases, and injuries. Furthermore, the stamina required for terrestrial exercises already dims some minds.
The aquatic aerobics can add spark to creativity one can add through water and exercises in their regime. Indoor therapy pools where the water is programmed to offer suitable activity count.
Here are some exercises to try for an individual who doesn’t quite have the idea of aquatic exercise sessions.
In a session that may last up to an hour or half, the regime goes through different activities like stretching, warming up, cooling the body, and a little bit of basic without putting strain on the muscles and joints. Next up, slowly the intensity of the exercise along with duration is increased.
Jogging can be termed as a perfect warm-up. It is just mimicry of jogging on land but in place. In many cases, special pieces of equipment are used to create more resistance. Forward and backward jogging is another great option to add variety. An individual can increase their speed, the period, and the depth of the water they are performing in. Being submerged as much as possible can be demanding to one’s abilities.
Marching or Walking:
Another workout that warms up and focuses on leg work. Knee-high lifts done in shallow water without waist movement are just the right type of marching.
Raising arms sideways and bending the elbows at a 90-degree angle. Repeatedly doing the raises 20-35 times while keeping elbows bent, do the raise and lower your arms against and towards the surface.
We all know what are jumping jacks and how enjoyable they are. Hopping in the water while coordinating arms and legs in a standing position and limbs side by side. On land, jumping jacks can exhaust the body quickly but the resistance and low impact in the water make it a great form of cardio.
Water has a natural tendency to create resistance. Leg kicking and pushing/pulling of the body while holding on to the edge can result in great resistance training. You can always add weights and other equipment to heighten the resistance.
Using types of equipment can enhance the overall experience a great deal. From kickboards to weights, they all aid in increasing the effectiveness of performing aquatic exercises.
Similarly, there is equipment called the pool noodle. The exercises performed using the noodle are called noodle exercises. They are a great way to use as a skipping rope underwater. Jumping the rope can tone the legs, ankles, hips, abdomen, arms, and shoulders. No wonder it is intense and fun at the same time.
Cooling down exercises:
The cool-down exercises lead to returning your heart rate to normal after an energy splashing session of aquatic performance. It includes the general stretching of the muscles and gentle moving exercises. The focus should be to let the heart rate naturally get back to normal.
Tai chi movements (slow and focussed exercises and stretching while deep breathing), can be a great type of cooling. The moves should be gentle but constant.
Reaching over the head and bending knees and elbows slowly will incorporate cooling of the body.
Grab the aquatic fitness opportunity if you come from any of the section that finds trouble exercising on the land. It will simply enhance the overall physical fitness of the body without putting much pressure.