Good enough for the Navy Seals and the Miami Dolphins.
I am a recent convert to water aerobics with friends. Now we are adding deep water running to our time in the pool. Subscriber Marree T. sent me this article on the virtues of all kinds of deep-water workouts, including treading water.
Take the plunge: Get into great shape with deepwater workouts by Steve Dorfman at the Palm Beach Post.
Video: Steps to Make Treading Water Feel Easy!
Several friends have discovered that simply treading water is a valuable exercise. Without impact, treading water works your abdominals, your hips, back, chest, arms, hands and feet – and it is an aerobic workout… without getting your hair wet.
I thought that I knew how to tread water, but I had a lot to learn. It is inefficient to kick yourself up and down. Try to keep your head level, just above the water. The recommended kick feels unnatural at first, but it is worth mastering. Bring your knees up into almost a sitting position and kick your legs independently. Move one foot in a clockwise circle and the other in a counterclockwise circle. I found this ‘Steps to Make Treading Water Feel Easy’ video helpful. Try to keep your lungs fifty percent full at all times. This helps your buoyancy.
“Depending on your weight, fitness level and workout duration and intensity, you can burn roughly 300 to 450 calories (or even more!) treading water for 30 minutes.” ~ From Livestrong.com
You know how much I like our water aerobic workout, but for all of its virtues in stretching and strength, it is not very aerobic. We have added deep water running to the program. Serious runners use deep water running to rehab from injury and gain strength. Some get out of the pool and win major races on land.
To jog, run or cycle in deep water, use a flotation jog belt. Try to stay upright and keep your feet loose. Keep your arms bent about 90 degrees at the elbows and pump like you do when running on land. Legs can either jog, accelerate into a sprint with wide strides or go in a cycling action.
This Aqua Jogger Classic Belt is designed for average women or light men. It has resilient closed-cell foam will not absorb water and resists chlorine damage. The Classic Aqua Jogger Belt has a 48-inch woven elastic belt that adjusts to fit waist
Aqua Jogger Classic Belt. $44.77
This AquaJogger Women’s Shape Buoyancy Belt is our favorite. Its contoured design supports and strengthens the lower back and the soft, flexible foam narrows at the waist for comfort and freedom of movement. The 48″ belt will fit up to a 44″ waist. AquaJogger Women’s Shape Buoyancy Belt. $49.95
The Women’s Fit is ideal for short-waisted, petite or athletic women. Tapered sides allow for a better fit for narrow waists. The contoured design supports and strengthens the lower back and soft, flexible foam narrows at the waist for comfort and freedom of movement. The 48″ will fit up to a 44″ waist. Aqua Jogger Fit Belt. $43.00.
The Aqua Jogger Pro Plus Belt is for average waisted men. It is recommended for “sinkers” – men and women athletes with more muscle mass. This belt has 50% more buoyancy than the Classic. Aqua Jogger Pro Plus Belt. $57.00.
To get improved resistance, use Aqua Gloves, $21.35 per pair.
Calling all mermaids (and mermen) ASE article on Water Aerobics.
