Beat the Heat - Deep Water Training
Sharon Rekieta, Fitness Director - 22nd July 2013
Put on an aqua belt before getting into the water and cinch the belt as tight as comfortably possible. Warm-up in the water for 5 – 7 minutes before increasing the intensity. Maintain a moderate to intense effort level for approximately 20 minutes if you’re a beginner and for 30 – 40 minutes if you’re intermediate or advanced. Include a variety of movements into your workout, long and short body lever positions and slow and fast speeds. Stretch afterwards in the water or on land.
Posture - Correct body alignment is essential for safe and effective training. Think of the bottom of the pool as your “floor.” Keep your head up; align your shoulders over your hips; engage the abdomen, and move with control.
Intensity Adjustment - There are four ways to adjust the intensity of the workout: range of motion, speed, traveling, and repetition. Example of how to use each of these with a simple “waterjog.” Range of motion—pull the knee up high and extend down until the leg is almost straight or keep the movement smaller. Speed—vary the pace from slow to medium to fast sprinting. Traveling—move forward, backward, to the side, or in shapes (e.g., circle, square, figure eights, etc.). Repetition—vary either the number of jogs completed or the amount of time spent jogging. You can use most of these intensity adjusters with the following deep water training movements.
Movements - Water Jog - Jogging in water is very similar to jogging on land; however, your resistance will be greater as you push your legs down toward the bottom. Move your arms as you would when jogging on land. Jogs can also be performed with the knees opened out on a diagonal.
Jumping Jacks - Jumping jacks in the water are also very similar to jacks on land. Keep in mind that your emphasis is on the opening. Use the resistance of the water and move the legs apart as much as possible. Arm movements can vary.
Scissors - Scissors are the opposite of jumping jacks—the emphasis is on bringing the legs together and crossing. Move the legs as far apart as possible so the inner leg muscles have to work harder to come together and cross over.
Pumps - Begin with legs close together and extended down towards the bottom. Bend the legs bringing the knees up towards the chest. Flex the feet and push both legs down towards the bottom until they are almost straight.
Moguls - Moguls are performed the same as Pumps except as the legs extend down, they are angled slightly to the side.
Frogs - Frogs are performed the same as Pumps except the knees are apart and on the diagonal.
Cross Country - Begin with legs close together and extended down. Keeping the legs fairly straight, move them apart backward and forward. Arms should move in opposition to the legs.
Hurdles - Begin with legs close together and extended down. Simulate jumping over a hurdle by reaching out and bending the front leg while extending the back leg. Suspend the legs in the hurdle position for a second or two. In addition to extending forward, hurdles can be performed by turning the body and extending the legs to the side.
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