Water has long used for the rehabilitation of sports injuries, but also healthy athletes can swim as a supplement to your workout.
"Exercising in water is great for building cardiovascular fitness and muscular strength, and is a great complement to exercise ground, "says Stephen Clark, president of Athletic Physical Therapy in Southern California.
low impact exercises in water can be made throughout the year at an affordable cost or free. All that is needed is a swimming pool. do not even have to learn to swim, but for your safety, you should know something. Anyway, you're wet.
HOUR 20 MINUTES
"The performance of the heart is increased when you slip to the neck in the pool, "says Dr.Timothy T. Davis, director of physical medicine at the Spine Institute of St. John's Health Center in Santa Monica, California. Since 90 percent of body weight is immersed in water, circulatory system can send blood to the heart more efficiently, without having to fight gravity. As circulation increases, so do
rate and cardiac output, causing the heart to eject more blood with each beat. Vertical test
vertical Stay in the pool gives the greatest resistance or drag. You can use a flotation device to stay in that position. For starters, walks several times a shallow edge and increase the walking race. To increase the intensity of exercise, try to do the following:
• Increases the depth and size and speed of your movements.
• When you exercise or run in deep water, use hand motions as if paddle, and down, to create balance.
• Add other equipment such as oars or hand weights once you're comfortable in terms of coordination and control.
1. Dive WALK to the chest and walking around Já to another pool up to 20 minutes.
2. RUNS Go to deeper waters and flies around the pool. Push your arms, lift your knees and keep your hands cupped to create more resistance.
3. Thrust in UP. Dive to the chest and stand straight with feet together. Take a long step forward (about three feet) and descends to the lower leg who is heading is 90 degrees and the knee touches the bottom left behind. Bring the leg back and forth to the starting position and repeat, alternating legs.
4. POOL SQUAT. Press your back against the wall of the pool, keeping your arms on the edge for support. Put your legs straight in front of you open them and close them. Do the repetitions more quickly. Do three sets of 20.
5. Adduction and abduction. Press your back against the wall of the pool, arms on the edge for support. Put your legs straight in front of you open them and close them. Repeat faster. Works three sets of 20.
6. JUMP TO OPEN HANDS AND LEGS. Standing with the water to the chest, do the exercise as you would on land. T Make three sets of 20.
7. AQUATIC OPENING. Sit on a stool, with water up to the shoulders, arms straight and the sides. Make like you're clapping. Return to starting position and repeat. Make faster repetitions. Perform three sets of 20.
8. BENCH PRESS / ROW SIDE Standing in water up to chest and knees bent. Holding an oar, put your arms straight in front. Pull the paddle towards you and push it, simulating the movements of press and rowing. Repeat faster. Make up three sets of 20.
9. TURN WITH REMO. Standing, right, with water up to his chest. Dip the paddle and rotate as 're in a kayak. Keep rowing all the time under water, moving forward and backward. Exercise 10 minutes.
