Get Aqua Active!

If you’re a beginner when it comes to taking the plunge, a whole range of water activities are out there waiting for you to jump in! Or, if you're already familiar with the water but are looking for an alternative to swimming lap after lap, why not try some of the new range of aqua activities that are on offer at aquatic centers around the country?
Working out in the water is a great way to get fit while staying cool and avoiding injury. When you raise your heart rate with aerobic activity in the water, you will sweat but you won't feel as hot. Water provides excellent resistance, helping you to develop strength without the risk of injuries to joints that can occur while participating in high impact activities on land.
Many people also find that water is a soothing environment to exercise in, so their exercise session doubles as a relaxation session. Water is a great exercise environment if you have an existing injury, if you're pregnant or if you're not very fit and would prefer a gentle pace to start with.
Don't forget that you do sweat while you're in the water, so take along a water bottle for fluid replenishment while you're exercising.
The following is a guide to some familiar and not-so-familiar ways to get fit in the water.
If you're lucky enough to have a pool at home, you can jump right in and give some of these aqua activities a go. Otherwise, visit your local aquatic center to see what kinds of activities they have available, or visit the beach if you live near the coast.
Great Reasons to Work Out in the Water

Working out in the water is a great way to get fit while staying cool and avoiding injury. When you raise your heart rate with aerobic activity in the water, you will sweat but you won't feel as hot. Water provides excellent resistance, helping you to develop strength without the risk of injuries to joints that can occur while participating in high impact activities on land.
Many people also find that water is a soothing environment to exercise in, so their exercise session doubles as a relaxation session. Water is a great exercise environment if you have an existing injury, if you're pregnant or if you're not very fit and would prefer a gentle pace to start with.
Circulation is enhanced in the water. Immersion in water increases blood supply to muscles, respiration rate and significantly decreases blood pressure. This makes water an optimum exercise medium, especially if you may have muscular spasms or an existing injury. The whole body receives a hydrotherapy massage which is excellent for post-gym training days.
Flexibility is also enhanced. Muscles can work through a greater range when supported by the water. Muscle relaxation and decreased pain can also be experienced which will facilitate greater freedom of movement.
Joint pressure and jarring is also decreased immensely. Your core postural strength, balance, alignment and kinesthetic sense will naturally improve.
Training can also be performed for longer. Muscular fatigue will take longer to occur when working out in the water than on land due to constant shifts in energy in different muscle groups. You can therefore work for a longer period in the water without tiring as quickly.
One of the many reasons more athletes are now cross training in the water is that training time can be cut down in half! Hence you can choose to do a 45-minute challenging session if you need to be time conscious.
Don't forget that you do sweat while you're in the water, so take along a water bottle for fluid replenishment while you're exercising.
The following is a guide to some familiar and not-so-familiar ways to get fit in the water.
Water Walking

If you're tired of walking around the block, why not try walking in water? The extra resistance will provide extra work for your legs, abdominal and lower back muscles. Many people simply walk up and down the length of their local pool but you could also try walking through the water at the beach.
If you want to vary your routine, add a few different steps. Lower your torso to waist (or chest) level in the water, bend your knees and lengthen your stride for long lunges. Or why not try wide side steps, or walking backwards?
Water walking is great with friends – you can catch up on all the latest news while you're walking up and down.
Running on Water

You can run in shallow or deep water, depending on whether you want a high or low impact workout. Both types of exercise are great for cardiovascular fitness. Shallow water running has a higher impact level as it involves touching the floor of the pool. Deep water running is harder but has virtually no impact as you do not touch the floor of the pool. With deep water running, you may need a running belt to help you stay afloat. Enquire at your local pool or sports store.
Aqua Aerobics

Most local pools around the country offer aqua aerobics at a range of levels: from beginners to advanced. Some centers offer deep water aerobics too, which involves a lot more work to stay afloat!
Aqua aerobics is a great, low-impact way to improve your cardio-vascular fitness. Not only does it help to tone muscle and improve posture, it's also fun! Aqua aerobics tends to be much less intensive than land-based aerobics, so you won't be as sweaty or as puffed! While it's much easier on the joints, aqua aerobics utilizes the resistance provided by the water to strengthen and tone muscles.
Aqua Kickboxing

If you're looking for a high-impact way to alleviate stress in the water, try some kickboxing moves to get your heart rate up. Lunges, jumps and kicks will help to tone your butt, thigh and tummy. Try boxing the water with small, fast, tight punches or extend your arms for long-ranges punches. Enquire at aquatic centers in your area for aqua kickboxing or body combat classes.
Swimming

Swimming is a full body workout. Unlike many exercises that concentrate on specific body areas, swimming benefits the upper body, mid-section and legs all at once. It is one of the fastest ways to improve general strength, stamina and cardiovascular fitness.
There is little chance of injury with swimming because the water supports your body as you move. It is also easy to take swimming training at a level suited to your current fitness. This makes swimming an obvious choice for the elderly and the overweight.
The need to regulate breathing while swimming is good training. Good breathing technique is often neglected in many sporting activities. Swimming enforces good technique, providing many health benefits, especially for people with asthma.
If you are new to swimming, you may need to start out slowly or inquire about swimming lessons to improve your technique and confidence. If you are a regular swimmer, you may like to broaden your range of strokes to make sure that you are using all of the muscles in your body.
Snorkeling and Scuba Diving

If you're looking for a fun way to burn calories without noticing that you're doing it, these aqua activities could be for you. While they require some specialist equipment and, in the case of scuba diving, some training, the rewards are well worth the effort that you put in.
Contact your local dive store for more information on equipment, scuba diving courses and places of interest for snorkeling in your area.
Why not try this week’s fun Water Workout?

I wonder how many calories the running in water burns?
I love being in the water! So relaxing too. Much less stress on the joints.
For those without a pool- I would recommend your local YMCA. They are generally pretty inexpensive for their rates.
Or Barter with someone you know that has a pool. Offer to vacuum their pool twice a week in exchange for an hour of free swim!!
*
--Heather