Sunday, May 28, 2017

Water Workouts and Fat Loss

Posted On : June 14,2016

Water has great properties; one of the best for working out is its resistance power.

Water provides 12 to 15 times more resistance than air. So you can burn as many as 3 times more calories than if you walked at a moderate pace - and it's more refreshing!

You don't even have to swim to get these results. You can work opposing muscles at the same time. For example, if you are doing curls underwater, pulling up will work the biceps, while pushing down will build up the triceps.

Mr. Vivek Mishra , MD and Technical Head, Premium Pools says, “With a pool, you can thumb your nose at arthritis, diabetes, heart disease and a host of other ailments and conditions. Proven to be the safest form of exercise, your pool is one of the bulwarks of health for you and your family.”

Mishra further adds, “The most important thing about any workout is to stay regular. With pools, you have to make sure that its safe and the water is clean and clear.”

Electrocution is a major hazard and water’s pH balance is another vital thing that can affect your pool experience. Both these concerns can be best addressed by choosing the right pool builder at the onset. Lighting of the pool and the entire surrounding area needs to be properly planned and considered. Also, your pool builder should know the ‘fluid dynamics’ to ensure that the pool water is clear all the time, negating the need to change the water and empty the pool. Also, maintaining pool water’s pH  balance make sure swimmers do not have any rashes or skin problems”

There are many ways to get fit and stay cool in the water. Most obviously, perhaps, would be to swim laps or tread water. But you can also jog in the water. Additionally, there is a variety of products available that can increase the resistance in your workout, including buoyancy belts and dumbbells, gloves and noodles. You can actually lift weights underwater.When you do water exercises, be sure to keep your balance and body position. You won't be fighting gravity, so it will feel different at first. Keep your weight evenly distributed, and keep your heels on the floor of the pool.

The benefits of pool workouts are numerous:
 The average thirty minute pool workout burns approximately 300 calories. It takes the elimination of 3500 calories to burn off a pound of body fat. A minimum three to four times per week pool workout is recommended, so a mere three to four weeks will result in measurable weight loss.

 Pool workouts are a great way to build up cardio endurance. When in cooler water, the blood moves through the body at a faster rate to warm it up. When coupled with an aerobic program the result is an improved cardiovascular performance over time.

 When strength training, the muscles require rest time in order to repair themselves. If lifting weights, on off days those that exercise are urged to use other muscles or simply take the day off. Due to the buoyancy of the water, and the lack of impact that joints and muscles receive, many exercisers are encouraged to perform pool workouts on off days. Pool workouts are the alternative to losing out on a day’s worth of exercise time, as they allow for active recovery. Not only can fat burning continue, but the active training can help build muscle quicker while continued conditioning occurs.

 Unlike many exercises, the pool provides a “soft” environment for workouts. Not only do you not have to worry about falling, as the water supports the body in every position, but the water also helps alleviate the feelings of fatigue because it’s supporting so much of the body’s weight. In addition, flexibility results due to the wider range of motion the body can achieve due to the absence of gravity acting on the joints.

 Like any regular exercise, pool workouts are great stress relievers. The exercise stimulates the brain to release chemicals that make the body feel good. When performing pool exercises in warmer water temperatures, the movement of water against and over the body results in both massage and relaxation. This calming effect can decrease, or eliminate the pain resulting from a workout.

 If you’re a strong swimmer then even in the deep end your workout does not require any additional equipment. Due to the resistance of water, pool workouts in just waist or chest high water is quite effective for weight loss, cardio and strength training.

If accessible, give pool workouts a try to begin an exercise program, or enhance an existing program.

If you're hanging out at the pool, below are example water workouts:

 Treading Intervals
Burn twice the calories of regular treading you’ll slim down faster and firm up all over. In deep water, tread as hard as you can for 30 seconds. Then go easy or float on your back for 30 seconds. Fit in 30 bursts over your afternoon at the pool and you'll scorch nearly 300 calories.

 Waist-Deep Lunges
Water makes high-impact jumps joint-friendly. In waist-deep water, lunge with right foot forward, right thigh parallel to pool floor, left knee bent, hands on hips. Quickly jump up, scissor legs, and land with left leg forward. Do 15 to 20 times.

 The Blender
Water workouts provide 360 degrees of resistance. In waist-deep water, quickly swing right leg forward. Pause, and then pull it back against the current to starting position. Next, swing leg to side, then back. Alternate legs for 10 to 15 cycles.

 Squat jump
Squat down with arms extended at shoulder height; jump as high as possible while raising arms overhead.

 Bicycle
Lean with back against side of pool, arms outstretched at edge. "Pedal" legs at surface.

 Pendulum swing
From bicycle, extend legs in front of you. Swing up and over to the right, then left, keeping them together and underwater.

 Crunch
From bicycle, extend legs, keeping feet together. Pull both knees into chest. Return to starting position.

 Outer-thigh lift
Stand with left side near wall, feet together, holding edge with left hand. Lift right leg out to side. Do 20 reps on each side.