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Summer workouts present unique challenges, especially in Australia and New Zealand, where heat and humidity can discourage outdoor activities. As temperatures rise, the temptation to skip workouts and retreat to air conditioning increases, but staying active is crucial for maintaining physical fitness and health. Pool workouts offer a refreshing alternative, combining exercise with the cooling effects of water.
Aquatic workouts are the perfect way to achieve your physical activity requirements in summer. Here is why:
Exercising in water helps to regulate body temperature, preventing overheating, a common issue during summer workouts. Water's cooling properties allow one to exert oneself more without feeling excessively hot, often leading to longer and more intense workouts. A study into the properties of water and their applications for training shows that water exercise can significantly reduce core body temperature compared to land-based exercises, enhancing comfort and performance.
Summer heat increases the risk of dehydration, cramps, heat exhaustion, and heat stroke. This risk is even greater for vulnerable population groups such as immigrants, children, older adults, and those with pre-existing health conditions (Cramer et al., 2019). Many immigrants are unfamiliar with extreme heat. Studies show some cultural backgrounds may take time to acclimate to the heat, which may affect their already low physical activity levels. Pregnant and menopausal women are also susceptible to heat due to hormonal changes that affect temperature regulation. Overheating can be harmful to both mum and child. Pool workouts offer a safer alternative, allowing these groups to stay active without the added risk of overheating.
The buoyancy of water reduces the impact on joints and muscles, minimising the risk of injury. The safety of exercising in water, where the risk of falls and high-impact injuries is low, makes it an attractive option for many.
Water provides natural resistance, engaging multiple muscle groups simultaneously. This leads to a more comprehensive workout, combining strength and cardiovascular training. For example, aquatic cycling can burn more calories than traditional spin classes due to the added resistance of water. The ability to work out harder without overheating often leads to improved fitness outcomes.
Hydrostatic pressure from water enhances circulation, which can help reduce summer-related swelling in the extremities. This is particularly beneficial for individuals prone to swelling, such as pregnant women or those with circulatory issues. The pressure exerted by water also assists in reducing edema and promoting overall cardiovascular health.
Often we simply relate pools and exercise to swimming laps, but the pool can offer so many more benefits with a variety of workouts and types of equipment. These include:
Water Cycling on an Aquabike
Aqua cycling is different from going to a normal spin class on land. The bikes utilise the water's resistive properties to create a challenging strength and cardiovascular workout. Hydrorider's aquabikes are specifically designed to function in water. Aquatic cycling exercises not just the legs but the core, arms, and chest making for an effective, high-intensity and low-impact workout.
Walking or Running on an Underwater Treadmill
Unless you prefer early morning workouts, running or walking for exercise outside can be a major turnoff in the summertime. Underwater running can be done any time during the day without planning around the heat.
Running is an excellent form of cardiovascular exercise. However, it does place significant strain on the joints. Running underwater on a Hydrorider's aqua treadmill at chest level reduces a person's body weight by 50-75% significantly reducing the impact on the lower limbs. It also keeps you cool and refreshed.
Strength Training with Resistance Bands
Water resistance bands add a lot of value to a pool workout. Bands are great for improving adding load to the limbs for improved strength, flexibility, activating stabiliser muscles, effectively training the core and building strength.
Hydrorider's Riderband is specifically designed for the pool environment; durable, chlorine resistant, and quick-drying. You only need one resistance band instead of multiple bands to suit each body type as there are different loopholes catering for all limb lengths and resistance levels.
Jumping on an Underwater Trampoline
Trampolining is not just for kids. It's a great cardio workout that requires balance and coordination as well as helping to train the core. The core is extremely important to balance the whole body as well as the lower back. No matter how much you challenge yourself on an underwater trampoline you can stay cool and refreshed.
The Aquajump by Hydrorider is made in a unique shape for maximum stability, is lightweight for transport, and durable for consistent use in water workouts. And.. the best part is that you can't fall off and hurt yourself.
Float Fitness using a Floating Fitness Mat
Another fun item for summer is a floating fitness mat, F.O.W. mat. It is designed to be used on top of the water and well a in and up on to the mat. Many of the workouts and exercises on the mat recruits small stabiliser muscles necessary for good balance, strength, and injury prevention.
Summer pool workouts offer a refreshing, safe, and effective exercise alternative. Pool exercise is especially beneficial for those sensitive to heat, like immigrants, pregnant and menopausal women. There is no shortage of fun water workouts that are packed full of health benefits like water cycling, running on underwater treadmills, strength training with water resistance bands, jumping on underwater trampolines or exercises on a floating fit mat to up the challenge. The supportive nature of water reduces injury risks and makes these activities accessible to all ages. Additionally, pool exercises offer hydrostatic pressure benefits, reducing heat-induced swelling. By combining the benefits of water resistance with the cooling effects of being in the water, these workouts provide a comprehensive fitness regime that is accessible and enjoyable for all ages. This approach enhances overall enjoyment by mitigating the summer heat and promotes fitness and well-being in a fun and diverse manner. Embracing aquatic exercises during the hotter months is a smart way to maintain health and wellness, making staying active even in the most challenging summer conditions easier. Don't let the heat deter you. Water Resist can help you to stay motivated throughout summer and work in a refreshing and fun way.
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