Too Sore to Train?

Too Sore to Train? Injured and just itching to get back into exercise?
Or are you suffering in the middle of another heat wave and have no energy to train?

Why not hit the Water for a Low Impact Workout
Deep Water Running and Water Based Exercise are great alternatives when sore knees, sore muscles or joints or an injury prevent you from enjoying your usual weight-bearing physical activities.
Many sports require some form of running and whether it’s walking or running, don’t let your knees, an injury or the weather dictate whether you keep physically active or not. If you haven’t been active for some time or you are concerned about excessive weight bearing activities, Deep Water Running and Water Based Exercise are great ways to get active, maintain your fitness or rebuild your strength and flexibility following injury.

Exercising in Water?

 Water decreases stress on the joints, allows greater range of movement and can ease muscle soreness and improve joint flexibility by allowing you to exercise without the impact shock from exercising on hard surfaces.
If you exercise in a heated pool, the warm water provides additional benefits by increasing body temperature and circulation and the soothing and relaxing nature of water can also help to dispel the stresses of a busy lifestyle.

Swimming isn’t the only option
Swimming and Aqua Aerobics (Water-based Exercise) Classes are the most well-known water-based activities allowing you to work much harder than you might otherwise have worked on land. Whilst swimming is a great way to build and maintain fitness, it doesn’t appeal to those who like to keep their head above water or struggle to establish correct breathing techniques.
Aqua Aerobics is another great non-impact workout. Encouraged by music, it’s easy to get caught up in the latest songs or steady beat and forget that you’re actually getting a great workout at the same time. Using a buoyancy belt of flotation device, your core is also working overtime to keep you upright.

Running in Water?
Whilst swimming and aqua aerobics are great ways to build and maintain fitness, Deep Water Running is, according to some, rated second only to Cross Country Skiing when it comes to total calories burned during a workout. Deep Water Running provides excellent cardiovascular and strength training benefits. Most commonly done with a buoyancy belt around your waist, the water forces opposing muscles to work equally against the resistance provided by the water.
A buoyancy belt is most often made from foam and looks like a belt that you strap around your waist. Some brands, like the AquaJogger® are made to fit different weight specifications and body types but almost any flotation vest or wetsuit will work as long as it allows your body to float in an upright position and you can perform a running motion in the water. An added benefit of running in water and using the buoyancy belt is that it also works your core as your body fights to remain upright and balanced against the flotation device’s natural tendency to rise to the surface.
When running in water, try to keep to your natural running technique and avoid the tendency to want to “cycle” the legs or tread water. Ensure your shoulders are sitting just above the water and your feet don’t touch the bottom. Although some do attempt deep water running in sea water, this provides the added challenge of keeping upright whilst navigating the unpredictability of the waves. Dive pools are excellent due to the extreme depth of the water but any pool where your feet don’t touch the bottom will work.
Whilst initially it does take some practise to establish your balance and technique, Deep Water Running can benefit athletes and non-athletes alike for weight loss, cross training, injury rehabilitation and prevention and relief of muscle and joint soreness.

So if it’s too hot or too wet outside, your muscles or joints ache, you’re recovering from an injury or prefer a non-weight bearing approach to improving your fitness then head to your nearest pool and run, swim or walk a few laps.

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