Great Summer Workouts

Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat! It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

  • lower injury risk
  • less sweating
  • works your entire body
  • challenges your body in a very different way then it is accustom 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. So, keep this in mind when determining your target heart rate, which may be 10 beats per minute lower when in the water. Also, don’t make the mistake of assuming you are well hydrated just because your body is submerged in water. You still need to drink about ½ a cup of water about every 20 minutes of exercise.

  • 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.

Music To Fuel Workouts

I’ve always believed in the power of music. Music is a very powerful tool that can change the state of our mind almost instantly. Think of the time when you heard an old song that would instantly bring you down memory lane. Or imagine a really dramatic scene in a movie like “Lord of the Rings” when Aragorn gives his amazing speech before his army goes into battle. Or imagine watching Rambo finally getting his revenge with the enemy – Now imagine those scenes without the background music – I guarantee you that it will not have the same power!

Listening to intense music before and during workouts can take your intensity level up a few notches and give you a much more productive and explosive workout. If you’ve even been to a Bodypump, Bodyjam, Body Combat or RPM class, notice how they use music to form the ‘structure’ of the class, and they also change the songs often so that you don’t get sick of it. So, are you convinced now?

Of course, it is essential that you listen to music that works for you. Celine Dion’s “My Heart Will Go On” WILL NOT help you curl that 40lb dumbbell!

To help you get an idea, some of the songs that work for me are the following:

  • Survivor – Eye of the Tiger
  • Kenny Loggins – Danger Zone (Top Gun soundtrack)
  • Bonnie Tyler – Holding out for a Hero (Short Circuit 2 soundtrack)
  • Aaliyah – Try Again (Romeo Must Die soundtrack)

You can easily carry your favourite songs with you with a portable MP3 player. And since you’ll be using it for your workout, you’ll want one that can be strapped firmly onto your arm with an armband (the ones that hang around your neck and swing all over can be hazardous when you’re working with weights & machines).

With this being said – I’m actually off right now to the MidValley shopping centre to get myself a suitable MP3 player right now . Stay tuned people!