“`html
Gentle on your joints! Have you heard of the popular "water HIIT"?
Hello, I'm John! There are a lot of difficult words about money and health that you don't understand...Don't worry! In this blog, I will explain topics that interest you in an easy-to-understand way even for beginners.
Well, have you heard a lot about "HIIT" training recently? It's popular because it's short and effective, but some people may be worried that it's too hard or that it will hurt their joints. But what if there was a HIIT that could be done in water? Today, we'll explore the appeal of "underwater HIIT," which is gentle on the joints!
First of all, what is HIIT?
Let's start with the basics. What is "HIIT"?"High-Intensity Interval Training"It's an abbreviation for "Power Generation." It sounds like a strong name, doesn't it?
Simply put, it is a training method that alternates between "full-power exercise" and "short rest." For example, imagine sprinting at full power for 20 seconds, then walking slowly for 10 seconds, and repeating this several times.
- merit:Its efficiency is what makes it so great, as it can burn fat in a short amount of time and improve your cardiopulmonary function. Perfect for busy modern people!
- Demerit:As the name suggests, it is "high intensity," so it may be a bit difficult for those who are not used to exercising or who have concerns about joints such as knees or hips. Pushing yourself too hard can also cause injury.
If you're thinking, "I'm interested, but I'm not sure if it's for me...", it's not too early to give up!
The Savior Has Arrived?! What is "Underwater HIIT"?
So what I want to focus on is the"Underwater HIIT"As the name suggests, this is HIIT done in water, such as in a pool. It is also sometimes called "Aqua HIIT."
You might be thinking, "Wait, full-power exercise in water? That sounds tough..." but exercising in water actually has many benefits that you can't get on land!
Here are 3 great points about underwater HIIT!
So let's take a look at the secret behind why aquatic HIIT is gentle on your joints and recommended for beginners!
1. Greatly reduces strain on joints!
This is the biggest point! In the water"Buoyancy"Buoyancy is the force that makes things float in water. This buoyancy makes you feel lighter in water. For example, it is said that if you immerse yourself in water up to your neck, about 90% of your body weight is reduced.
This means that the impact on your knees and hips is greatly reduced even when you jump or run! This means that people who have joint pain or concerns, or are concerned about their weight, can exercise with peace of mind.
2. The water resistance creates a great "natural dumbbell" effect!
When you walk in water, don't you feel a little resistance?"Water resistance"However, it actually enhances the effectiveness of your training.
Moving in water uses more energy than doing the same movement on land, and puts a moderate strain on the muscles. Water itself is like a "natural dumbbell" that trains all the muscles in a balanced way without the need for special equipment!
3. Full-body exercise burns calories efficiently and also has a cooling effect!
In water, your core is naturally used to maintain balance, and large movements of your arms and legs stimulate the muscles of your entire body. This is said to be an efficient way to burn calories.
What's more, the water temperature is usually lower than body temperature, so it helps prevent your body from overheating. It's also incredibly refreshing after your exercise!
Who do you recommend it for?
Water HIIT is especially recommended for these people!
- If you have joint problems:For those who have given up on exercise due to knee or back pain.
- For exercise beginners:It puts little strain on the body, so it's a great first step to developing an exercise habit.
- If you are not confident in your physical strength:It's easy to adjust the intensity at your own pace.
- For those who want to exercise efficiently:You may feel the effects even in a short time.
- For those undergoing rehabilitation:It may be a good idea to consult with your doctor or physical therapist before adopting this method.
- If you don't like exercising on hot days:You can exercise comfortably in the water!
How do you do water HIIT?
You may be wondering, "So, what exactly do I do?" You don't need to do anything special. For example, it's like this.
- Water walking or jogging:In a shallow pool, walk or jog at a slightly faster pace than usual. Do this as hard as you can, then take a short break, and repeat.
- Jump in place or thigh lift:Jumping in the water and raising your knees high are also effective exercises.
- Flutter kick using a kickboard:Grab a kickboard and kick as hard as you can! This is also a great form of HIIT.
The point is"Time to go all out"と"Time to move around or take a break"Be sure to divide your time into smaller chunks. For example, try doing 30 sets of "30 seconds of full effort, 5 seconds of rest" depending on your physical strength. It's recommended that you start with a short period of time without pushing yourself too hard.
Of course, please be careful of your safety. Poolside can be slippery, and be mindful of the water depth. If you're unsure, it's a good idea to join an aquatic exercise class or ask an instructor for advice.
Summary: Have fun and improve your health with underwater HIIT!
What do you think? Water HIIT is a training method that kills two birds with one stone, as it reduces the burden on your joints while providing efficient exercise benefits.
For those who have been thinking, "I need to exercise, but I don't want something too strenuous...", this might be something you can enjoy and keep doing! Why not give it a try at your nearest pool?
A word from John:
I've been worried about my knees lately, but I think I can try water HIIT! The resistance of the water puts a lot more strain on me than I thought. And most importantly, it feels good in the water, so even someone like me who isn't good at exercise might be able to keep it up... I'm starting to feel hopeful!
This article is based on the following original articles and is summarized from the author's perspective:
This HIIT Variation Makes The Workout Way Easier On The
Seals
“` `