ROAD TO FITNESS
MARJIE GILLIAM
The hot steamy days of summer are the perfect time to head to the pool for a water workout.
A fun way to beat the heat, water provides 12 to 15 times more resistance than air, meaning it’s possible to burn as many as 3½ times more calories than if you walked on land at a moderate pace. Water exercise is ideal for those with joint problems, and you don’t even have to swim to get great results. Suggestions for getting started:
Treading Intervals: Treading water is one thing, but try intervals and you'll burn about twice as many calories. Tread as hard as you can for a full 30 seconds, and when your time is up, slow down or float on your back for the next 30 seconds. Doing 30 of these bursts over an afternoon at the pool burns nearly 300 calories.
Step Push-Ups: In the shallow end of the pool, get into push up position, arms fully extended and slightly wider than shoulder width apart, hands on the top pool step and toes on the pool floor. Slowly bend elbows to lower as far as you can without allowing the water to get your face wet. Straighten elbows and repeat. Works the chest, shoulders and arms all with one motion. If you are a beginner, start with one set and do as many as comfortably possible. Work up to three slow sets of 10 to 15 reps.
The Helicopter: This move kicks the heart rate into higher gear to melt more calories, says Mary Sanders, Ph.D., a spokesperson for the American Council on Exercise and director of WaterFit Wave Aerobics. Start by squatting in waist- to rib cage-deep water and then jump up and "jog" vigorously, shooting for a count of 6 seconds. Repeat for one minute, then rest for 15 seconds. Work up to three total sets.
Waist-Deep Lunges: A great leg shaper without putting strain on the knees, this exercise makes even high-impact jumps joint-friendly. In waist-deep water, take a large step forward with right foot, bend the knee until the right thigh is parallel to pool floor, left knee bent, hands on hips. Quickly jump up, scissor (switch) legs and land with left leg forward. Aim for 15 to 20 repetitions.
The Blender: This one helps firm the legs from every angle. To begin, in waist-deep water, quickly swing right leg forward. Pause, then pull it back against the current to starting position. Next, swing same leg to the side, and then to the back. Alternate legs for 10 to 15 cycles.
More tips:
• Get medical clearance before starting an exercise program. Setting small goals for yourself, like doing more laps each time you go for a swim, builds strength and endurance safely, and motivates you to swim faster and farther. Olympic swimmer Dara Torres sings each lap number to herself to keep track.
• Exercisers who listen to fast-paced music have been shown to naturally pick up their pace, and report workouts as feeling easier, despite the increased effort. A great way to keep your iPod safe from water damage is with one of Otterbox’s popular waterproof cases, or other styles specifically designed for protection against drops, dust, dirt and scratches. More information at www.otterbox.com
• Research shows that water walking or jogging in reverse engages more muscles in your legs and back than going forward — 83 percent more quads, 61 percent more lower back, and 47 percent more calves.
• To tone inner thighs and hips, shuffle side to side in at least thigh-deep water, states American Council on Exercise spokesperson Melissa Layne. Keep movements smooth and controlled with each side step.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.