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The best exercises to get fit in your home pool
Fitness
Those who have a small pool at home are in luck: running on site or moving through the water makes it possible for us to take advantage of the advantages that the aquatic environment offers us.
It seems that 2020 will go down in history not because of apocalyptic predictions but because of Covid-19, which has modified our lives. With him the normality we knew went away, and although we are in a few weeks of greater truce, many of the routines that we had settled in our lives have ceased to exist: it is curious to see that in some beaches you have to make an appointment to be able to enjoy a few meters of sand and what to say about the pools, most of them closed and with no anticipation of opening until the new year.
However, those who have a terrace, patio or a small pool where they can cool off can try to carry out some of the exercises that we used to do in the water.
No, most of us cannot dive or “go laps” by swimming from one end of the pool to the other, but only in the space that our body occupies some exercises can be carried out that will strengthen our muscles a little more.
«Actually in a large or small pool (within a minimum) we can train our whole body. The ideal is to have a pool that the water covers us up to the waist so that we can perform different exercises that improve our core, arms, legs, etc. », explains the personal trainer Rubén Río (@rubenrrsalud).
Why do sports in the water
One of the main benefits when training in the water, according to Rubén Río, is the low risk of injury: «Especially with regard to falls and low impact articulate when exercising, since we manage to improve our circulation without making our joints, bones and muscles suffer with high impacts, as happens on dry land », he says.
Furthermore, due to the buoyancy, the load that we can perceive can be up to 90% less. “On the one hand it is better since there are no impacts and therefore it is less” hard “than if we do not do it in the water. However, we must take into account the resistance that the water creates in each movement, that transforms it into a demanding exercise, with the benefit of not being painful for our body, such as jumping or pushing ”, says the personal trainer .
Exercises to do in the pool
Those who during the summer can enjoy a space with water (preferably up to the hips or waist), Rubén Río recommends taking advantage of it to exercise the body. “For example: running on site or moving through water makes it possible for us to take advantage of the advantages that the aquatic environment offers us,” he says. What are those advantages? As indicated by the fitness expert, to exercise in the water We do not need material and this means “is going to provide us with resistance to advance, adding to it the great benefit of low joint impact due to buoyancy”.
«Among the exercises that we can do in the pool, squats, plyometric jumps stand out (in these we will achieve resistance in each impulse through the water, and at the same time a huge reduction of the impact due to buoyancy) or movements with the arms, which will help us to work pectorals and backs ”, concludes the expert.