Working Out in Water

Water can have the most soothing and therapeutic effect on jangled nerves and taut muscles. Going by the popularity of a Jacuzzi, as being the up-market stress buster, that must be so. Yet at the same time, working out in the water can be a refreshing, recharging and unique way to exercise.

Water workouts look misleadingly simple but can be most powerful with consistent use giving excellent results. The water provides excellent resistance and the buoyancy keeps the body from getting too tired. There is virtually no impact while the workout is being carried out, thus making this the preferred recommendation for the elderly, pregnant, those rehabilitating with joint problems or injury. The variety of ways to get to your goal will keep boredom at bay while still equipping the body with the necessary weapons to ward off fat, diseases and lethargy.

Making a splash

Runners may find that it can give the continuously jarred joints a break. Weight watchers will find this low impact routine a calorie-gobbler. Gym-haters can gain strength and size in their upper body with the splash of an arm. Walkers looking for a break from the sweat and grind can find this an equally energizing (if not more) alternative. Cross trainers will find it an equally beneficial option. The stressed out and hard-pressed executive can benefit from this two-in-one routine (cardiovascular benefits and overall toner).

Getting about it

You don't have to be a water baby to benefit from the values a water workout can give. You don't even need to be an aspiring Olympian to gain results. The mode is pretty simple but it is essential to keep some basics in mind before you start out.

The Basics:

Always warm up like you would on land.
Maintain body posture at all times: Shoulders back, abdominal muscles tight and back straight.

Do not start the movement from leaning forward from the chest but rather focussing on the lower body to get you going.

To increase your intensity in cardiovascular, pump your arms faster.
You can be tricked by your heartbeat as an indicator of intensity because the heart rate will be lower in the water by about 10-15 beats. So go by how you feel.
Hydrate yourself just as much as you would for a land workout.

HEART AND LUNG WORK:

Besides the traditional ways of getting there (free style, breaststroke, backstroke, butterfly), here are some options any novice or fitness enthusiast can partake of.

Running in the pool:
Imagine running or walking in the traditional manner with just the medium changed. There are two ways of doing it.

Shallow water moves:
Stand in shallow water with your just your chest above the water. Use the floor to take you across to the other side. Pump your arms bent at the elbow at 90 degrees at the hip level to give you extra power.

Deep water jigs:
Deeper the water the more the resistance it provides. Using a float to keep you upright, with your shoulders, neck and head above the water, run in the water like you would on land. Raise your knees to hip level and push down with your legs. Pump your arms (again flexed at the elbow and at hip level) to the surface of the water and then back to the hips.

BODY TONERS:

Because water provides the right kind of resistance, it can work wonders in toning the muscles if done in the correct manner. The trick is to concentrate on what you are doing and imagine there is more resistance than actually present. Done regularly, this can work as a definite option to free weights and machines.

Lower body:

Leg Lifts:
1. Stand in waist level water, on one leg (knee slightly bent), taking support if you have to. Slowly lift your leg to the side, as high as is comfortable, using the muscles of the hips (abductors). Do this without leaning to the opposite side. Bring down to original position with equal resistance. This works the outer thigh and the inner thigh on the return, if done properly.
2. In the same position, take the leg diagonally behind you, using the muscles in the bottom (gluts). Again bring down with equal resistance. This tones the hips.

Arm Floats:
1. Stand in neck level water with knees slightly bent, keeping arms by your side. Slowly take the arms up to shoulder level through the water. Bring them down with equal resistance.
2. Do the same movement with arms coming in front of you up to shoulder level.

The caveats

Infections are easy to catch especially in the monsoon, so perk up your immunity levels.

Trying not to look hilarious may be difficult but you could continue to keep your style by going during off-peak hours.

Darting between kids at play can be a trying game. Inform them of the area you need to workout in (before you start) and their cooperation will surprise you!

The winter can be a damper in your attempts and the 5-6 months just set you back to square one.

However, all said and done working in the water can be an exhilarating and enjoyable experience provided you are game for it.