Three no-impact water workouts that will get and keep you fit when you just don’t want to run, or can’t.
As much as we love running, there are times when our joints need a break. Whether you’re looking for alternatives one day a week or for the rest of your life, water exercise can give you just what you need to make your heart race when your knees can’t – or won’t – without just swimming laps.
(No knock against swimming laps. We love swimming laps! Check out these 5 Swimming Exercises for Runners that you might also like to try. These exercises are especially good for triathletes who aren’t former competitive swimmers.)
Why Water?
Water workouts can simulate running and cardio, swapping resistance for impact. Because the upper body is involved in a water workout, arms get the benefits, too. In addition, water temperature is more consistent than outside temperatures during winter and summer, so your body’s response to extreme heat and cold doesn’t have to factor in. Posture gets a break, too, since gravity won’t work against you trying to keep your spine in line.
Getting Started
Grab a suit. Goggles are optional if you’re putting your face in, and for long hair, a swim cap or hair band will protect your locks. Novice swimmers might want a flotation belt for deep water work; otherwise, treading water makes for a bonus workout. If you’re running in shallow water (along the bottom of the pool), you might want to invest in some flexible, lightweight aqua shoes that don’t get heavier in water. Speedo makes some, or you can find some “aqua socks” of sorts with rubber bottoms online.
Feel ready? We spoke to Kathy Uhorchuk, an AEA Certified water exercise instructor in Charlotte, about why you should consider water workouts, and how to get started.
“We’re seeing a lot of problems with core muscles getting weaker the longer people are working at home and at their computers,” says Uhorchuk. “We’re especially seeing the hip girdle muscles beginning to atrophy, and there’s no going back from that unless we get moving!”
She recommends these 3 water workouts to begin strengthening core muscles and hips in a low-impact, low-gravity way. Remember, if you are struggling with any of these and there is a danger of going under or having a cardiac emergency, slow down and put on a flotation belt. Safety first!
Cross-Country Ski
Just like it sounds, skiing incorporates the whole body. Begin with good posture, then move legs forward and back while arms move opposite. Speed up as you go for a minute, then rest by treading or at the wall. Repeat 8-10 times.
After your body is warmed up, rotate your torso so you’re skiing sideways or at other angles. Alternate sides for :30 – 1:00 apiece, resting in between, for 8-10 reps.
Jacks
Jacks are just like they sound, without the jumping. Move legs apart and together in the water, pointing toes as feet move out, and flexing as they move in. Arms are straight out in front, sculling back and forth along the surface of the water, but not above it (unless you want to go under each time – physics still works in water!) You can either count reps or go by time, then rest between sets. Repeat 4-8 times.
After sets of standard jacks, start lifting legs forward as you move them apart, until in a seated position. This is great for your core! Mix them up as you are able: do several at one angle before moving, or do successive jacks up, then down. Another variation: do them in a “seated” position in the water, or to the side. It really releases the tension on the back muscles! The key is to do a number of them in a row with good posture and rest after each set.
Aqua Jogging
This most closely simulates running, but in the water, and falls into 2 basic types: shallow water (up and down the pool) and deep water (running in place). Both can utilize a workout with a warmup, followed by short, fast-paced intervals, and a cool down. Most will be done in a short course (25-yard or 25-meter) pool.
In shallow water, try this:
• 10-minute walk, starting slow and working to 80% effort
• 8 Sprint laps with 15-30 seconds between
• 5-minute walking cool-down
Once you’re acclimated to running in water, you can split the sprints by adding down-and-back “50’s” in the middle. Sprint one way, then walk back at 50%, and rest.
For deeper water, try this:
• 10-minute water warm-up (walk, jacks, skis)
• 4-8 x {30 seconds of crunches + 30 seconds sprint + 30 seconds easy + 30 rest}
• 4 x 1:00 (or 8 x:30) running/kicking with hands in the air with 15-:30 rest
• 5 minutes easy walk or swim to cool down
Like a lot of exercises, water exercise is more fun in a group! Aquatic Exercise classes are available at most aquatic centers, including Park & Rec and YMCA/YWCA’s. To “run” with a group for aquatic jogging, classes are available through Mecklenburg County Park & Rec, Huntersville Family Fitness Center, and Lake Norman YMCA.
And again we stress: Safety first!
Start slow. Rest more as you need it. Wear floatation if necessary. And cut your time by a third compared to running on land, at least for the first few workouts. Resistance is real! And that hot shower afterwards is what all swimmers look forward to, so go earn it!