If the heat is taking away the fun from your workout regime, then you might want to explore the world of water workouts. Water exercises work on multiple levels, strengthening and repairing the body even as you burn calories. “Water exercises are an excellent workout as the water buoyancy takes away the pressure from the joints and back. It helps people on the heavier side, or those suffering from joint issues, ligament tear and inflammatory diseases. Water gives you uniform resistance and support on the entire body. It improves circulation and also helps get rid of cellulite,” says wellness and fitness expert Vesna Pericevic Jacob. In case you are recovering from an injury, aqua aerobics might help aid the process. “Aqua yoga helps improve stability, balance and coordination of muscles increasing the full range of motion. These workouts help you initially to build strength and stamina if you have gone through certain injury,” says fitness expert Vicky Tulli. The exercises performed in water not just work on the outside, but also cools the body from the inside. “As the temperature of water is less than your body, it takes away the heat from you making you cooler from inside,” he adds.
WORKINGS OF A WATER WORKOUT
“Ideally, a session lasts for not more than 45 minutes. The amount of calories burnt depends on your body weight. If you weigh 80 kgs, then you can burn 500-600 calories in one session,” says fitness expert Ashish Gupta. With people suffering from obesity, starting off with a strenuous regime can be risky. “We can’t allow them to start working out on a high level because the knees go for a toss. In water aerobics and water yoga, the friction on the knees is very less,” he adds.
MIXING IT UP
“Fitness is becoming a part of everyone’s day-to-day activity and they also require variations in the routine. Here, you are combining swimming along with aerobics and yoga. You also double up the amount of calories you are burning. You lose double the amount of calories for less amount of pressure,” says Gupta. There are other exercises that can be combined with it, which work well for people across age groups. “You can combine your strength training including the compound and isometric exercises regime with it in order to improve the performance. Also people who are into running marathons can be benefitted with it. This kind of exercise is also ideal for expecting women and the elderly,” advises orthopedic surgeon Dr Aashish Chaudhry.
1) Always work out under expert supervision.
2) If you have allergies or infection, water activities will aggravate it.
3) Use sunscreen otherwise the rays will damage your skin.
4) Don’t go for water exercises during peak daytime hours because you will get a heat stroke. It should be done in the morning or evening.
5) Stay hydrated.
6) Don’t eat for at least 2-3 hours before getting inside water.
7) After workout, don’t drink fruit juices; instead eat a fruit. Juices contain high level of sucralose and fructose.