America on the Move in Tennessee

Beat the Heat with Water Workouts



Water workouts can be tailored to all people and all fitness levels. It's great for someone who wants to get started, but doesn't exercise, as well as an elite athlete. Water provides up to 15 times more resistance than air, so the body has to work harder to complete each movement. The result is a workout that improves cardiovascular fitness, builds strength and develops flexibility--while you feel like you're barely breaking a sweat. Here are five water workouts to stay fit and cool:



Swim Like Fish

Swimming is one of the best water workouts around, working all the major muscle groups from the repetitive motion of gliding through the water. Swim 100-meter laps, alternative between a front stroke, like the crawl, and a backstroke. Aim to swim at least 20 laps, with a 15-second rest between each lap. Two lengths of the pool, from one side to the other and back again, counts as a lap. Swimming works the shoulders, triceps, biceps and abdominals.



Reward: Burn up to 563 calories in a one-hour workout.



Take a Class

Aqua aerobics isn't just for senior citizens. These low-impact classes offer a variety of effective, all over workouts. Most fitness centers that have pools offer water aerobics and fitness classes, in addition to their lap lanes. One of the biggest benefits of aqua aerobics is having someone else design the workout; all you have to do is play follow-the-leader.



Reward: Burn about 285 calories per hour.



Kick It

Work on your balance and burn calories by using a kickboard in the pool. Warm up by holding the kickboard out in front of you and use flutter kicks to swim five laps. Then, sit on the kickboard with your legs dangling over the side. Kick your legs and flutter your arms to propel yourself around the pool. Continue for one minute, then rest for 15 seconds. Do three reps. This exercise works arms, chest, back, abs and legs.



Next, hold the kickboard under the water and place your feet on opposite ends, as if you were surfing. Slowly stand up, extending your arms to your sides to tread water. Bring your legs toward your chest, and then lower them again. Do 10 reps. Benefits include improved balance and stronger abs.



Reward: Burn as much as 246 calories in an hour.



Race for the Finish Line

When the pavement is hot enough to cook an egg, an afternoon run is out of the question. Hop in the pool, instead. Use the same running motion you would if you were running outside. Drive your arms and drive your knees up and infront of you to keep you above the water. A half-hour will give your back, abs, glutes, hip flexors and quads a solid workout. Start with a five-minute warmup and then move to deep water with or without a buoyancy belt. Set a goal to run for 30 minutes, followed by a five-minute, shallow water cool down.



Reward: Deepwater jogging burns about 340 calories per hour, 100 calories more than jogging on land.



Feel the Burn

Try a cross-training workout in the pool that burns both calories and builds muscle. In shallow water, start by walking in place for five minutes. Next, move to the deep end and alternate five minutes of treading water with five minutes of jogging, for a total of 20 minutes. At the edge of the pool, place palms flat on the pool deck and push yourself upwards as high as you can go. Now, lower yourself until your arms are at a 90-degree angle. Do 20 reps. Back in shallow water, stand with feet shoulder-width apart. Squat low enough to submerge your shoulders. From there, jump straight up, bringing your legs together at the top of the jump, to land in the starting position. Do 20 reps to firm thighs and butt.



Reward: Burn an average of 520 calories per hour session.



*Calorie counts are based on a 155-pound woman.



Source: http://www.green-year.com/