Too Hot? Try A Water Workout

(CARLSBAD, CA) - Water workouts offer a great alternative when the temperatures soar. But if you’ve never tried one before, you may wonder what’s in store. Will you get your heart rate into a training zone? Do the resistance exercises really work? Absolutely. Jazzercise founder Judi Sheppard Missett suggests that with the right technique and equipment you can get an excellent workout that challenges your muscles in new ways.

Once relegated to seniors, people with injuries and pregnant women, water workouts now rank high among cross training options because:

— they provide a solid workout without stressing joints and tendons

— the water offers 360 degrees of resistance, which strengthens opposing muscle groups equally.

— movements promote core strength, as you work to maintain your balance in the water.

There are a variety of water workouts to choose from:

— Aqua aerobics, usually performed in water that is chest deep, combines movements designed to raise your heart rate with resistance exercises. Instructors use a variety of equipment to achieve these goals, including water dumbbells, flotation “noodles” and webbed gloves that increase resistance as you move your hands and arms through the water.

— Aqua yoga is similar to yoga done on dry land, but the warmth and buoyancy of the water allows greater flexibility and range of motion.

— Pool running mimics running on dry land, but the technique varies slightly based on the depth of the water. Running short distances at a high speed in waist deep water provides a great interval workout that really gets your heart rate into the training zone. For endurance training, move to the deep end of the pool where your feet cannot touch the bottom. Start moving your arms and legs in a running motion, but keep them straighter than you would while running on dry land. Concentrate on keeping your body in a straight line from head to toe. Avoid leaning forward into a swimming position. Many people use a buoyancy belt or elastic tether while they pool run, but it can be done without one as well.

— Lap swimming is a tried and true workout, but it can be intimidating if you haven’t done it before. If you’re new to lap swimming, here are some technique tips: push your head and chest into the water (you should be looking at the bottom of the pool, not the wall ahead of you); don’t kick too hard (power should be generated from your hips rather than your arms and legs); start with interval training of 25 to 100 yards at a time so you can maintain good technique as you build endurance.

Lane swimming requires a little etiquette as well. Pick a lane with swimmers who are moving at your general pace. Swim in a counter-clockwise direction. Maintain a five-second gap with the swimmer in front of you. Pass on the left hand side, and never stop and stand up suddenly in the middle of the pool.

Many sports, including swimming, can result in tight shoulder muscles, which pull the back forward into poor posture.  This can occur from everyday tasks and a tendency to slouch and round forward throughout the day, too.  The following pectoral/deltoid stretch lengthens the muscles of the chest and front of the shoulders and is perfect after a hard workout or a hard day at work.  If you do not have a workout partner to stretch you, you can stand or sit in a doorframe and press your body forward to stretch yourself.

Sit up tall on the floor with your legs in front of you.  Have your partner stand behind you with one knee placed carefully against your upper back.  Depending on what feels best for you, you can have your partner stand with his/her knee facing you or turned to the side.  Either way, make sure it is placed in the center of your upper back between your shoulder blades. 

Reach your arms out to the side, with your palms forward and your shoulders pressed down.  Have your partner reach down and gently pull your arms back until you feel a moderate stretch in your chest and shoulders.  Hold for 20 to 30 seconds, breathing naturally.  Remember, the knee is only for support. Your partner should only be pulling your arms back gently, not pressing his or her knee into your back.  Change places and return the favor!

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com