Friday, April 12, 2013

Get Ready, Get Set, Get Wet!!!

Water Workouts

Three years ago when I was pregnant with my daughter I was determined to stay in shape. I joined a fitness club and took a few classes. One of my favorite classes was Water (Aqua) Aerobics!! I would go into the pool twice a week and perform aerobic exercises in the shallow water. One thing I loved about this type of exercise was that I literally felt as light as a feather in the water. Being as though I was carrying about 20 extra pounds, especially in my 9th month of pregnancy, this type of workout was ideal for staying in shape without becoming completely exhausted and without causing injury to my joints.

One benefit of water aerobics is that the water greatly supports the body and reduces the risk of muscle or joint injury. A major benefit is that according to Aquatic Exercises Association, you can expect to burn between 400 to 500 calories per hour performing a water workout!

The resistance of the water helps to build muscle and strength in your body. Simply kicking and cupping the water helps contribute to muscle development, which translates into a higher metabolism and healthier body overall.

If you don’t want to take a class, you can jump in a pool and incorporate what you already know from Zumba workouts, kickboxing or simple repetitive arm and leg movements that get your heart pumping.

This is also a great workout to get the entire family involved. If you have or know children who are struggling with weight issues encourage them to get in the pool on the weekends.

Let join together in the fight for childhood obesity while working on getting ourselves fine in time for summer!!!

Here are some fun games you can play in the pool with the kiddies/teens while burning tons of calories at the same time!!!

Atomic Whirlpool
Have everyone get in the pool and line up single file along the edge with very little space between them. Have everyone walk for a couple of minutes, then jog another couple of minutes, then "run" around the edge another couple of minutes. If done right the water will "carry" them around the pool. Finally, tell them to turn around and go the other way. It is almost impossible to go against the current!

Bobbing Heads
One player is it while the other players bob in and out of the water at one end of the pool. Without crossing the centerline, the person who is it tries to hit one of the bobbing players with a foam or soft rubber ball. Bobbing players should come up and submerge at an irregular pace to keep the person who is it from knowing exactly when they will emerge again.

If the person who is it misses, he or she must retrieve the ball and return to the throwing side. If he or she hits one of the bobbing players, the person who was hit then becomes it.

Dolphins and Sharks
Start the game by gathering everyone into the middle of the pool. Divide half the players into dolphins and the other half into sharks, leaving one player to be the leader. Designate one end of the pool as the dolphins' safe point and the other end as the sharks' safe point. When ready, the leader calls out either "dolphins" or "sharks." Whichever group you called has to quickly swim away to their safety point while their opponents chase them, trying to tag as many as possible. Throughout the game, randomly call out either team. Any player tagged has to join the enemy team. The game ends when all players have become part of one team.

Dolphins Race or Relay
If there are just two players, this game is a race. With four or more players, it can be a relay. Each team has a beach ball that the players must move from one end of the pool to the other using only their noses to push the balls along as they swim. If anyone uses his or her hands to move the ball, he or she must return to the starting position. The first person or team to finish wins.

Splash Dance
Have individuals or teams choreograph water ballets to their favorite pop songs. Suggest using waterproof props and costumes to make the "show" more creative. Then invite family, friends and neighbors over to watch the premiere. An evening show complete with lots of pool lights and spotlights can make a dramatic presentation. If the kids would like to compete, make up different performance categories, such as funniest, most original, etc., so that each child or team can win.

Will you join me in spending more time in the pool this summer??

No comments:

Post a Comment