Pool
Workouts
From
AARP July and Aug 2007
Think pool exercise
is for weaklings? Think again. These days pools across the
country are offering classes in water based Pilates, yoga,
and tai chi, as well as power aerobics and cardiosculpting.
"The baby boomers are driving a lot of this-they are
a diverse group, they're always been active, and they want
to stay active," says Julie See, president of the Aquatic
Exercise Association, which certifies aquatic trainers.
Aquatic exercise is
easy on the joints-and contrary to popular wisdom, it really
does burn serious calories. According to published studies,
walking on an underwater treadmill results in a similar energy
expenditures (and calorie burn) as walking on a treadmill
on land. Similarly, running underwater burns almost the same
number of calories as running on land.
Try the following
pool routine for a total-body workout:
WALK/JOG - Start with
5-6 minutes of pool walking or running. You'll want to get
a good pair of water shoes. (Try ones from Ryka, Avia, or
H20 Wear), or if you're doing deep-water running or walking,
wear a buoyancy belt. Make sure you're moving your legs using
the same motions you would for land based exercise, keeping
your ankles and feet pliable as you step through the water.
JUMPING JACKS - Standing
in chest deep water, do 32 jumping jacks. Don't raise your
arms above the waters surface; to get the greatest benefit,
keep your limbs in the water at all times. Then bend your
knees and hips as if you're sitting, with your shoulders right
at water level, and do another 32 jumping jacks…again not
raising your arms about the waters surface.
SIDEWAYS WALK/JOG
- Spend the next 5 -10 minutes walking or jogging sideways
across the pool, all the while in an upright position.
CROSS-COUNTRY SKI
- Mimic a cross country-skiing motion by placing one leg forward
and one leg back, then jumping to switch legs, swinging your
arms in the opposite direction from your legs. Do this motion
32 times with the water at chest level, then crouch down to
a sitting position with the water at shoulder level and repeat
the movement 32 more times.
REPEAT - this entire
routine, then cool down with 5-10 minutes of water-based stretching,
using the same types of stretches you would do on land.
See www.aarpmagazine.org/health/simple_stretches
for five stretching exercises to keep you pain free.
