Piscine HIIT Entraînement
Winter may be coming, but indoor pools are a great way to get a high-intensity workout without any impact. The best part is that you do not have to be someone who knows how to swim all the strokes efficiently (you must be able to swim enough to avoid creating a dangerous situation in the water). order to train in the pool. There are a lot of movements like high knees, buttocks, squats, lunges and more than you can do to get a great workout in the pool, especially in the shallow waters. And if you find yourself in an area where it's still hot, a pool or even the ocean (on a flat surface, protected from marine life) will be perfect.
Aquatic training is perfect for those who do not want a high impact workout. That being said, you can still get a high intensity workout and pumping heart into the pool. The advantage is that the water resistance surrounding your entire body adds an extra element of intensity. As with any pool workout, the key is to make sure you move and move around to get your heart rate. In the end, it's a fantastic way to mix workouts, practice together and keep things interesting.
What you need: For this job, no equipment is required. However, if you feel uncomfortable or can not swim, a lifejacket or flotation device is always recommended. Flotation devices such as boards, noodles and small tubes can be used to hold hands or to support the body.
You will need a towel to dry, a bathing cap if you do not want to wet your hair and a proper bathing suit. Have a bottle of water on hand to quench your thirst.
Additional items such as goggles and swimming masks are optional depending on your swimming preferences.
Training: Jump into the water (please, do not jump into the shallow water!) And get used to the temperature for a few minutes if necessary.
Warm Up - Walk in the water - 1 minute, Jog in the water - 2 minutes
* 15 to 30 seconds of rest between movements depending on your recovery time. If the duration is too long for one of the movements, do what you can do as long as you want.
HIIT - This high intensity interval training means that you should work as hard as possible during each movement to increase your heart rate.
bottom of the circuit - 1 minute -
Kicks of one minute
- 1 minute jumping - 1 minute jumping
1 minute water walk - 1 minute (pause time - take water if you need it)
* Repeat the circuit 2 times.
Mix circuit 2 on the right - 30 seconds
Mix on the left - 30 seconds
Legs of water only for walking - 1 minute (if you do not know how to walk in the water, replace it with squat jumps)
Chest Flies - 1 minute (underwater arm - perform chest stealing exercise using only water resistance)
Walk in the water - 1 minute (break time - take water if you need it)
* Repeat the circuit 2 times.
Squats (as fast as possible) -
One minute water run
- One minute walk jumps for the
water - Jumping knee high for one minute water
- 1 minute walk for water - 1 minute (break time - take water if you need it)
* Repetition of the circuit 2 times.
Warm up - Jogging in the water - 2 minutes, Walk in the water - 2 to 5 minutes depending on the time needed to reduce your heart rate.
Be sure to consult a doctor before starting any new fitness program.
Margot Rutigliano is an independent writer and owner of Vita Vie Retreat. She has been a trainer, wellness coach, and healthy living counselor since 1999. Vita Vie Retreat is a fit vacation with healthy lifestyle transformation programs for men and women of all ages and abilities of physical condition. For more information or to contact Ms. Rutigliano, visit http://www.bvretreat.com.