Water cardio exercises provide the same benefits of regular cardio exercise, such as increased muscle strength and caloric burn. However, with added resistance from the water, your muscles must work harder to perform the exercise, increasing these benefits. In addition, because 50 percent of your body is supported by the water, your bones and joints experience less stress and less weight. You can incorporate water cardio into your fitness routine with a few effective exercises.
Water Power Walking
Power walking helps you burn calories, with the caloric burn increasing with your walking speed. To perform, walk briskly while in the water, with your arms at your sides. As you walk, swing your arms briskly back and forth. Walk to the perimeter of the pool as many times as desired. For added caloric burn, add some arm movements to your walk, such as lifting them above your head.
Water Squats
Water squats are performed just like squats on land. However, when performed in water, the squats become more challenging to perform and require the muscles to work harder, resulting in more burned calories. They also help tone the lower body. To start, stand in hip-deep water with your feet apart. Next, bend your knees and squat as low as comfortably possible. You can use the side of the pool for added balance, but don't use it to support your weight. Gently lift yourself back up into the starting position. Repeat five to 10 times.
Water Jogging
Jogging helps to increase muscle strength in the legs, strengthen the hips, increase heart rate and burn calories. You can perform water jogging in multiple ways; you can simply jog in place, or you can jog around the perimeter of the pool. Regardless of how you jog, make sure that both the ball and heel of your foot touch the bottom of the pool. Touching just the balls of your feet to the bottom can cause leg pain and damage. As your fitness levels increase, increase the water depth.
Considerations
For optimum care when performing regular water exercises, take a shower after each water workout to wash off residues from the chlorine, which can cause skin irritation. You may also want to wear goggles, as these help prevent any chlorine or bacteria from getting in your eyes. In addition, ensure that you wear sunblock when performing water cardio outside. This protects you from sun rays that can cause skin damage. For safety, give yourself space for adequate movement and stay hydrated.
