Stretching Shoulders
Swimmers should stretch the back of their shoulders, but not the front. They need some muscle resistance for leverage during water aerobic exercises, and stretching the front of the shoulders (anterior deltoids) can loosen them up too much. Some competitive swimmers have injured themselves by this inappropriate stretching.
Triathlon Training
Are you the weakest link when it comes to exercise? Don't give in to the Fear Factor! Swimming is the weak link for many triathletes. That?s all the more reason to practice swimming and water aerobic exercises. If the race is in open water--lake or ocean--don?t do all your water exercise training in a pool. If you?re not confident in open water, swim where it?s shallow or have a friend come along with a boat or board.
Resistance Training in Water
Want to add more splash to your water exercises? There are now devices available that you can use for water aerobic exercises in a pool to increase the resistance of the water and provide some strength training. These are good when you?re injured or have sore joints, when you?re traveling and will be near a pool but not a gym, for cross training, or for a change of pace because they?re fun.
Aqua Shoes
Aqua shoes don't refer to the latest hot color for spring! If you do a lot of swimming and water aerobics exercises, pool walking, etc., consider getting aqua shoes, which are designed to give stability and traction under water. And they look good poolside or at the beach.
Water Exercise Helps Joints
Water aerobic exercises and swimming allow people with joint problems and other medical conditions to get a good workout without pain and jarring. People with arthritis should do water exercises in a warm pool, while those with multiple sclerosis need cool water.
Swimming Calories
Get ready to burn calories during swimming and water aerobic exercises! An average 150 lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout.
Water Workout Gadget Warning
Before you try ankle weights in the water, re-watch murder mystery movies where the victim gets tossed overboard with ankles weighted down. Use only paddles, plastic bells, or other devices made specifically for water exercise workouts by reputable companies. People have drowned using things like weighted belts and ankle weights during water exercises in the pool.
Adding Land Exercise
Think you're like the Marines, fit and powerful by land, sea, or air? If you?re primarily a swimmer and want to add running or triathlon, work into it slowly while still doing your water aerobic exercises. Your legs may not be as strong as your cardiovascular system although water exercise does work the leg muscles.
Balance Board Training
Before you shoot the curl, dude, try hanging ten on land. Good surfers know swimming and water exercises without proper balance can lead to a wipeout when you're catching the waves. Get a balance board and you can hone your surfing reactions on dry land.
Deep Water Running
Try running in the deep end of a pool, wearing a flotation belt, for a more intense water exercise workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics exercises, which are generally done in the shallow end.