By healthiergang writer , swimming instructor and student in sports science.
Aquagym Exercises At The Sea
Well, the long-awaited holidays have arrived. We finally have more time for ourselves and we can devote ourselves to physical activity with more serenity.
But what if the courses are suspended, the gyms are closed or if we are in a seaside resort? With a few small tricks and a little creativity we can combine vacation and movement, having fun and being outdoors.
Our ally to get moving is him, the sea. The blue table that we dreamed of so much in the winter months.
For swimmers who want to test themselves there is the classic “I hit the buoy down there and come back”. For those who are not so reckless, we can start by doing some good things walking with water at the level of the knees or mid-thigh.
? Low water water aerobics exercises
After getting some practice, we can try to alternate running with walking for short distances.
# 1 Walk / run in the water
Movement in a higher density element than air is training for the cardiovascular system, while the waves will give us a pleasant lymphatic drainage massage. The sand will complete the work with a nice "scrub" on the soles of the feet.
# 2 Fast / reverse skips
Other exercises that we can do near the water's edge, with the water at different heights (from mid-leg or mid-thigh up to the waist) are fast skip (quickly raise the knees to the height of the hips) touching the bottom only with the toes, or the reverse skip (kicking stroke), running sideways or backwards.
These are training paces for running but we can have fun making them more stimulating by trying to exercise in the water as well. However, we always pay attention to the type of sea bed, which must not be stony or excessively sandy. The ideal would be a sandy bottom but quite compact.
? High water aqua aerobics exercises
In slightly higher water, which reaches the navel for example, we can perform series of jumping jacks, jumps with legs together and jumps.
#1 Jumping Jacks
These exercises, like the previous ones, are of type plyometric and take advantage of the inertial energy of the movement. They are very training from the proprioceptive, coordination and balance point of view. Running them in the water, in an unstable element, is a very effective diversion.
If one day we dedicate it to these “total body” exercises, another day we can invent something different using the objects on the beach.
# 2 Exercise with a mat
We usually take a inflatable mattress or, perhaps those with younger children, a floating tube or armrests. Why don't we use them to do some suspended water aerobics?
For example, using our mat as a support in front of us, we lift the feet from the bottom and bend the legs as if we were sitting on an imaginary chair, the pelvis in line with the shoulders and we exercise the abdominals: open and close together legs bent; I stretch my knees, and I perform the same movement. Always maintaining the sitting position, with the right leg stretched still, I open and close only the left and vice versa.
Keeping both legs straight together, I move them first to the right then to the left. We can also simulate pedaling, to move both forward and backward. Play with your imagination! Your abs will literally be on fire!
# 3 Float tube exercises
The same exercises can be performed with the floating tube. The pipe it is an even more versatile tool because it can be placed under the armpits either by passing it in front of the chest or behind the shoulders. But even more fun is… straddling it! It will certainly keep us afloat, but the instability will put a strain on our "core" which will have to be tight.
Once well established on our "tubone" we begin to move your arms in circles both forwards and in reverse, both together and alternately. We will feel all the muscles of the arms, shoulders, pectorals and triceps working.
# 4 Exercises with armrests
From the largest surface of the mat to the smallest surface of the armrests to perform the same exercises for the abdominals: much smaller footprint = even more demanding work for the core, which must always be constantly contracted to the maximum to maintain the correct sitting position and balance in a highly unstable element such as the sea. To perform these exercises it will be sufficient to hold one armrest in each hand.
Ok, our abs were on fire, we fought with the waves of the sea to keep us in balance and do abs in an unusual way ... now what about steal some kick boxing movement? That's right, you read that right! Always in fairly high water, let's say at the navel or mid-torso, we simulate the kicks of the kick: front kick, side kick and circular kick.
If the lifeguard does not come running to save you because he thinks you are fighting a shark or about to drown, you can also perform some punching techniques typical of boxing: straight, hook and uppercut. Still in high water, and performing the movement keeping your arms just below the surface, hit with all the strength you have. This exercise is effective for relieving stress!
Exercises in the swimming pool
The holidays have not yet arrived, you want to spend a few hours in the pool but you do not want to attend fitness classes or simply there are none planned in the facility you are going to. Nothing is lost! Look for a tablet, of those that are available for swimmers: it is a useful tool for performing water aerobics exercises! Would you ever have said that?
To train the upper body (arms, shoulders, back and chest muscles) we can push the board down with both hands, keeping it parallel to the surface of the water. Grasping it at the short sides and instead keeping it perpendicular to the floor and immersed about halfway, we can push forward and pull towards the torso. During these abdominal and lumbar movements are contracted to maintain the natural curve of the back and avoid excessive kyphosis or lordosis, the feet firmly resting on the bottom of the pool.
The abdominal and lumbar muscles always work for help us stabilize the body and keep balance. We can train them specifically with an exercise similar to the one described above (at the beach) but always using the tablet.
We embrace our tablet, and let its base rest slightly on our hips; at the same time we assume the "sitting" position with the shoulders in line with the pelvis and the legs stretched out in front of us. We turn our backs to the bottom of the aisle or in the opposite direction of "walking" and we begin to beat the legs like "freestyle" or breaststroke.
Do you want to make the exercise even more complicated? In place of the tablet take a ball and hold it with both hands and arms outstretched before you.
I hope I have given you some useful tips to enjoy yourself and getting active even on vacation, at the sea or in the pool, taking advantage of our precious ally: water!
But remember that active rest is an important component of psychophysical well-being in its totality, together with nutrition. Therefore, space for movement and training even on vacation but also carve out moments of play with friends, family and children.
We try to maintain good eating habits throughout the year even on vacation, and we avoid - as much as possible - foods high in fat and overly seasoned.
So, ready to recharge your batteries on vacation, with some more ideas!