With the high temperatures that are already hitting the country, thinking about playing sports is, to say the least, complicated. A reluctance that contrasts with the intention of ‘looking handsome’ in the hottest months of the year. However, there are more than effective solutions that allow us to do both things at the same time: exercises in the water.
Water gives us resistance, so it will allow us to keep our muscles toned. If we perform the exercises intensely, we will be able to burn more calories than if we did it outside the water, with the difference that the training will be very fun and will be perceived as a game. By diminishing the effects of gravity, it is possible to increase ranges of motion and improve flexibility, reducing pressure on the back or knees, so anyone can benefit from exercising in the water, regardless of age, weight or ailments.
In this sense, Agustín Oliver, founder of L’ANATOMIE, provides a list of recommendations to carry out this routine, lasting 20 minutes, without rest intervals and at least 3 days a week, if no other activity is going to be done.
exercise routine in the water
Walk
With the water up to your waist, walk from one end of the pool to the other, taking steps forward and then back for 2 minutes, to activate and warm up your body.
Run
Without moving through the water, raise your knees and move your arms, as if you were running around the city, for 3 to 5 minutes and increase the speed if you want to increase the intensity.
squats
Perform 20 squats, the same way you would out of the water. Stand in water up to your waist. The ideal would be to increase the repetitions to increase intensity.
jumps
With the water at chest height, perform jumps with both legs, propelling yourself with your feet on tiptoes and supporting the entire plant when landing. Repeat for 2 minutes alternating with each leg.
upper abs
Place your legs on the edge of the pool, keeping your buttocks on the wall of the pool and your arms on your chest. Combine short and long crunches and perform 20 to 30 repetitions.
lower abs
Lean your back against the wall of the pool, with the water at chest height and your hands holding on to the edge without contact with your feet. Stretch your legs taking in air and bring your knees to your chest while exhaling, repeat this 20 to 30 times.
burpees
Stand on the edge of the pool, supporting your hands and bend your legs jumping out of the pool in a single impulse. The level of difficulty will vary depending on how submerged our body is. Do this exercise 15 times.
Bike
Without resting your feet on the ground, perform the pedaling gesture and increase the pace to achieve a more complete exercise. Don’t forget to change direction and repeat the exercise for 1 minute for each direction.
A roll of polyethylene will be necessary to be able to float, although it is not essential if we manage to keep our arms afloat.
Relax
Let’s remember our childhood, “playing dead in the pool”, to relax the muscles and eliminate the pressure on our back. This exercise helps us practice deep breathing for greater relaxation. Stay for 5 min.
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