Swimming Exercise

1 Replies
Raye Lynn - March 1

My schedule does not allow me to participate in the group aquatic workouts, but I would like to do water exercise. Can someone recommend a routine to do daily? Thanks

 

Wendy - March 16

Its not a routine, but here are some water aerobics that require either nothing or just a noodle, hope this helps Getting started in a water aerobics program Most aquatic exercise cla__ses begin with one of the following stances: Basic Stand with feet facing forward, shoulder-width apart and knees relaxed. The arms are relaxed and positioned at your side. Lunge Either foot is positioned one stride in front of the other. Keeping both knees soft, point your toes straight ahead. Prone Lie on the water surface in a face-down position. Supine Lie on the water's surface in a face-up position. Once you have established the correct stance, a variety of arm and leg movements will be introduced. A complete water aerobics workout is designed to work all of the major muscle groups. Arm movements may use the following terms: Corresponding or Opposite In corresponding movements, the arm and leg on the same side of the body move together. In opposite movements, the arm on one side of the body moves in the same direction as the leg on the other side of the body. Doubles and Singles In doubles, both arms move together in the same direction, with the same movement. In singles, only one arm moves at a time. The lower body is usually the focal point of an aerobic water workout because that is where the major muscle ma__s of the body is located. The combinations and patterns of leg movements are varied during the workout. They often include kicks, leg extensions and swings, knee lifts, and squats. Walking, marching and jogging may also be incorporated into the workout. The first few sessions in any aquatic workout will focus on learning proper body position, breathing techniques and exercise movements. As you begin to master these techniques, you will be able to increase the intensity of your workout. Like other aerobic exercise programs, the frequency, intensity and duration of your aquatic workout will influence your individual cardiovascular benefits. When performing aquatic exercise, be aware that heart rate may not be the best indicator of the intensity of your workout. Studies have shown that persons who participate in both land and water-based exercise often find their heart rates lower during water exercise, yet they receive the same benefits. ________________________________________________ 1. Barbell Straight Leg Hands Seat(need barbell) Place your arms out to your sides at full extension. Lift your feet off the floor and attempt to keep them fully extended. Keep your legs up as your hands meet underneath your b___tocks. Return your hands to your sides and lower your feet. Repeat for 30-45 seconds. Variations: Turn you hands palm side up, out or in. Rotate between slow, normal and double time speed. Cross your ankles as you lift your feet from the floor. Use noodles in your hands instead of barbells. 2. Bunny Hop Ski Arms Hop forward and extend you left arm forward and your right arm backward. Bend you knees upong landing and touch your heels to the floor. Hop backward and extend your right arm forward and your left arm backward. Bend your knees upon landing and touch your heels to the floor. Repeat the forward and backward hops with ski arms for 30-45 seconds. Variations: Perform this exercise with slow speed, normal speed, or double time speed. Place your hands palm side up or palm side down. Alternate the palm side as you move your arms from stance to stance. Travel forward, backward or sideways. Hold your arms out to your sides. Hold your arms out of the water. Use barbells for additional resistance. 3. Criss Cross Arms Place your arms out to your sides to full extension at chest level, hands palms down. Pull your arms down and toward each other, pa__sing closely to the front of your thighs. Pa__s your left arm over your right arm and continue the arm sweep as far as comfortable to the opposite sides. Return your arms along the same path to the starting position and repeat the downward pull, but pa__s your right arm over your left arm. Repeat the exercise alternating the arm that pa__ses on top for 30 seconds. Allow your upper torso to move along with this exercise, but do not move your feet. Caution: Do not use your back. Allow your arms to do the work. Variations: Add a pause at the end of each exchange. Lift your fingertips toward the ceiling when your arms are stretched out to the sides. Criss cross your arms behind your back. Perform the same exercise alternating your arms front to back. Open close fists when your arms are out to your sides. Do a squat (one leg or two) when your arms are out to your sides. Turn your palms upward, inward, outward, or any combinations. For an increased challenge add wrist circles, letters, numbers, or figure eights at the peak of each sweep. 4. Criss Cross Legs on the Wall Hold on to the wall with both arms and place your back against the wall. Raise both fully extended legs near the surface of the water. Criss cross your feet over and under each other, alternating the leg crossing over on top. Do not separate your feet any wider than the width of your hips. Caution: It is important that you keep your back against the wall during this exercise and allow your leg and stomach muscles to perform. Variations: Criss-cross your feet as wide as comfortable Turn your toes inward while criss crossing your legs. Turn your toes outward while criss crossing your legs. Lower and raise both legs as you criss cross your feet. 5.Knee Toe Heel Hold on to the wall frontways with your feet together and arms fully extended. Raise your left knee toward your chest and pause. Extend your left leg down and behind you, fully extended and place your toes on the floor. Lower your left heel to the floor and hold for a slow count of five to ten seconds. Return the left leg to the starting position and repeat for 30 seconds. Change to your right leg and repeat for 30 seconds. Attempt to extend your foot as far back as comfortable for a good leg stretch. Keep both feet straight during the stretch, don't let the heel placement turn to one side or the other. For the best results, move slowly and hold the pauses when indicated. Variations: Alternate your left and right sides. Draw circles, numbers or letters with the foot that is suspended under your knee. 6. Noodle Alternating Jack Knee Hugs Sit on a noodle like a swing and lift your feet from the floor. Tuck alternating knees up toward your chest. Extend your arms out the the sides and return them to the front to "hug" your knee. Repeat the alternating Jack Knee Hugs for 45-60 seconds. Variations: Perform this exercise with slow speed or normal speed. Place your hands palm side up, palm side down, thumbs up or thumbs down. Alternate the palm side as you move your arms from stance to stance. Flex and extend your hands and feet in the out Jack position. Move your legs without using your arms. Put the noodle into a knot, sit on it, and perform the exercise maintaining your balance. 7. Noodle Cowboy Kick Begin with your feet together and your hands in front of your chest. Jump up and raise your left leg out to your left side as both of your hands push down toward the floor. Jump up and raise your right leg out to your right side as both of your hands push down toward the floor. Continue kicking your legs to alternating sides as your hands pushed down and recover upward for 30 seconds. Remember to bend your knees and place your heels down with each move. Variations: Move forward, backward or to the sides as you jump. Rotate between slow motion, your normal speed or double time speed. Hold the noodle in your hands palm side up. Hold the noodle with one hand only. Land twice in the same position before alternating sides. 8. Noodle Overhead Tick Tock Stand with your feet comfortably apart and hold a water noodle over your head, arms straight, hands shoulder width apart. Use your left hand to pull your right hand to the left side and lean to your left and pause. Use your right hand to pull your left hand to the right side and lean to your right and pause. Repeat the side to side pulls with leaning pauses for 30 seconds. Variations: Add a leg lift to the opposite side from your arms and pause. Return to the start position and back to the same side instead of alternating sides. 9. Noodle Push Up Hold a noodle with your hands shoulder width apart and float on your stomach. Keeping your feet off of the floor, push the noodle down toward the floor and recover back to your chest. Repeat for 20-30 seconds. Variations: Go slow and as deep as you can. Go fast and as shallow as you can. 10. Noodle Straddle Ski Straddle a noodle and lift your feet off the floor. Start with your left leg forward and your right leg behind you. Your right arm extends forward and your left arm extends behind you. Change position and extend your right leg forward and your left leg behind you. Your left arm extends forward and your right arm extends behind you. Reach as for forward and backward with your arms and legs as comfortable. Continue alternating legs and arms to the front and back for 45-60 seconds. Variations: Perform this exercise with slow speed, normal speed, or double time speed. Place your hands palm side up or palm side down. Alternate the palm side as you move your arms from stance to stance. Travel forward, backward or sideways. Hold your arms out to your sides. Hold your arms out of the water. Use barbells for additional resistance on your arms 11.Noodle Swing High Feet Arm Sweeps Straddle or sit on a noodle like a swing and lift your feet from the floor. Raise your fully extended legs as high as you can and keep them there. Sweep your fully extended arms front to back, just below the surface of the water. Sit up straight and keep your legs high and still during the arm sweeps in order to exercise your stomach muscles. Variations: Hold your hands palms up, palms down, thumbs up or thumbs down. Perform a slow, giant flutter kick with your legs as your arms move from front to back. Perform very small horizontal scissor kicks near the surface as your arms move from front to back 12. Noodle Tick Tock Begin with your feet together, holding a noodle at chest height. Raise your right leg out to your right side and both of your arms out to your left side. Jump up and lift your left leg out to your left side and both of your arms to your right side. Continue alternating from side to side, swinging legs and arms in opposition, for 30 seconds. Bend your knees and place your heels down with each move. Variations: Travel in one direction with one leg leading and return with your opposite leg leading. Rotate between slow motion, your normal speed or double time speed. Pause at the end of each leg lift. After raising one leg, raise it higher before switching to the other leg. 13. Side Leg Lift Reach your left hand out to your left side to touch your rising, fully extended left leg and pause. Return your left leg to the floor. Reach your right hand out to your right side to touch your rising, fully extended right leg and pause. Return your right leg to the floor and continue alternating leg touches for 30-45 seconds. Variations: Move quickly during the exchange of leg lifts so only one foot is on the floor at a time. Rotate between slow speed, your normal speed and double time speed. Alternate the free arm to the front forming a 90 degree angle with your arms. 14. Ski with Arms Motionless Start with your left leg forward and your right leg behind you with your arms fully extended at the surface. Jump up and extend your right leg forward and your left leg behind you while your arms remain fully extended forward at the surface. Upon landing, bend your knees and place your heels on the floor. Continue alternating legs to the front and back with your arms motionless at the surface for 30-60 seconds. Variations: Perform this exercise with slow speed, normal speed, or double time speed. Place your hands palm side up or palm side down. Alternate the palm side as you move your arms from stance to stance. Travel forward, backward or sideways. Hold your arms out to your sides. Hold you arms out of the water. Land twice in the same position before alternating the pattern. 15. Spider Walk In and Out Hold on frontways with your feet as far apart as comfortable halfway up the pool wall. Walk your feet inward until they meet each other and then walk them away from each other until they are as far apart as comfortable. Repeat the inward and outward pattern for 20-30 seconds. Touch your heels to the wall after each foot move. Variations: Do not lift your feet off the wall, rather shuffle them toe in/heel in. When your feet are apart, pull yourself up and out of the water toward the wall with your arms. When your feet are together, pull yourself up and out of the water toward the all with your arms. With your feet are together, straighten both legs to full extension, and touch your heels to the wall. With your feet together, straighten one leg with your heel on the wall and extend your opposite leg behind you and as high as comfortable.

 

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