MAIN Health Summer Vacation Guide Summer Workouts

• lower injury risk
• less sweating
• works your entire body
• challenges your body in a very different way then it is accustomed to
• refreshing way to workout
• water provides natural resistance so no equipment is needed
• can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
• good low-impact exercise choice for pregnant women · reduces joint compression and downward gravity pull (in other words ? easier on the joints)
• even people who can't exercise on land can often exercise in the water
• excellent rehabilitation exercise for people recovering from an injury
• less stress on bones and muscles
• great option for people with arthritis

Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.

Still not convinced that an aquatic workout will challenge your body as well as some of the more common workouts like walking or jogging? Well, try some of the sample exercise below and you'll probably quickly change your mind. But, don't judge the workout solely on how high your heart rate gets. Keep in mind that swimmers generate a slightly lower heart rate when compared to cyclists and runners. This does not imply that they aren't working as hard. Experts equate the lower heart rate partially to the effect of immersion in a relatively cool environment.

Water Exercises

Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc.). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.

Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

Wave Jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.

Water Jogging: Can be done with the use of flotation devices where your feet don't touch the ground or the traditional way of actually jogging in the water.

For a more comprehensive list of water workouts and more detailed instructions for the above exercises, visit: workoutsforyou.com/water.htm

Remember, you should always consult your physician before trying any new exercise programs.