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A water exercise routine is no longer solely the province of swimmers or water-sports enthusiasts. It is now growing in popularity as a substitute for running on land for those who need rehabilitating from injury or for those who want to begin a running program but find a land-based workout too stressful. Many seasoned runners who desire to intensify fitness have also integrated a water exercise routine into their regimen.
The most low-impact water exercise routine that yields the highest fitness result is deep water running. The major part of the workout is performed at a depth of around 6 feet, or more if you are taller, so long as your feet do not touch the pool floor during the routine.
The water will carry up to 90% of your body weight during a deep water exercise routine, making this an ideal exercise if you have joint problems, are overweight, or simply want an invigorating workout that does not put stress on your joints, bones, and muscles.
Many pools and clubs now offer deep water exercise programs. If you are just starting, it is best to join a class in your area. However, if you are used to exercise and have no medical condition to consider, you can begin your very own deep water exercise routine by doing the following.
* Invest in flotation equipment (this may be provided during the class when you enroll in a program). If you have to buy only one thing, buy a buoyancy belt. It will keep you afloat, while also causing you to use your abdominal muscles instead of your back to stay in a vertical position.
* Begin at the shallow end of the pool. Pump your arms in a running motion, high stepping with your feet as you move towards the deeper end, until your feet no longer touch the pool floor.
* Try to run for 5 minutes without stopping. Seasoned deep water runners hit 45 minutes. If you keep your posture upright and your feet pointing forward, you will discover that your body will naturally find the most efficient way to complete your deep water exercise routine.
A word of caution… aquatic workouts can be very dehydrating—but you may not notice it because the water has a cooling effect. Be sure that you bring drinking water and stay hydrated throughout your deep water exercise routine.
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