Pool workouts are appealing as they are interesting to perform and can burn more calories as compared to workouts in the gym. This extends to High-Intensity Interval Training (HIIT) too. Equipment in the gym can put undue pressure on the spine but exercising in the water adds a natural rhythm to the routine.
It also gets very uncomfortable to follow an HIIT exercise regimen in the gym or outdoors in very hot weather, especially since HIIT sessions only get longer with time. Pool workouts also help in targeting all the areas of the body when the exercises are done in varied suitable combinations, and they are also easier to perform.1
How HIIT In Water Is Beneficial For You
1. HIIT Pool Workouts Are Very Efficient
HIIT workouts demand more of your physical energy and are done for a longer duration than the usual workouts as
Because of this, you don’t end up spending more energy on the first few minutes of the exercise or feel too tired to progress further. You don’t undergo any muscle damage as well that comes with the use of heavy equipment and wrong positions.2
2. HIIT Exercises In Water Are Easier
The pool offers an arena with the desired buoyancy and resistance required to perform the simplest of moves with maximum energy
3. HIIT In Water Improves Heart Health
Running at a moderate pace is often looked upon by fitness enthusiasts as an effective aerobic exercise. Aerobic exercises are meant to increase cardiovascular strength and overall body fitness. Being a zero-impact and low-intensity exercise, running in shallow waters is simpler than running on land and it tones all the muscles that are targeted in
4. HIIT Strength Training Is Simpler In Water
Though it may look like exercising for fun, performing strength training exercises in the pool can be very beneficial. You can complete repetitions easily in the water without the fatigue and exhaustion associated with strength training exercises. You can also make use of the side walls for support while exercising in water.
For instance, lunges can be performed in chest-deep water. Side kicks and curls can be done along different directions in the pool
5. HIIT Can Be Effective With Pool Tools
The intensity of the exercise increases when the HIIT workouts are done with the help of equipment. For instance, a jumping platform can be used in the pool to perform jumps. Floatation vests and buoyancy belts are other equipment used for basic and advanced exercises in deep water. Kettlebells are used to perform lunges in the pool. These types of equipment help in getting the additional exertion that is needed by the exercise to increase the physical activity rate while ensuring that the body and its systems are exposed to minimal stress.6
High-intensity interval training exercises are not painful anymore. Try them in the pool, enjoy your exercise sessions, and lose fat faster!
|↑1||Sanders, Mary E. “HIIT the Pool.” ACSM’s Health & Fitness Journal 18, no. 2 (2014): 30-34.|
|↑2||Nagle, Elizabeth F., Mary E. Sanders, and Barry A. Franklin. “Aquatic high intensity interval training for cardiometabolic health: benefits and training design.” American Journal of Lifestyle Medicine 11, no. 1 (2017): 64-76.|
|↑3||Takeshima, Nobuo, Michael E. Rogers, Eiji Watanabe, William F. Brechue, Akiyoshi Okada, Tadaki Yamada, Mohammod M. Islam, and Jyunichirou Hayano. “Water-based exercise improves health-related aspects of fitness in older women.” Medicine & Science in Sports & Exercise 34, no. 3 (2002): 544-551.|
|↑4||Nagle, Elizabeth F., Mary E. Sanders, Alex Shafer, Bethany Barone Gibbs, Jacquelyn A. Nagle, Anthony R. Deldin, Barry A. Franklin, and Robert J. Robertson. “Energy expenditure, cardiorespiratory, and perceptual responses to shallow-water aquatic exercise in young adult women.” The Physician and sportsmedicine 41, no. 3 (2013): 67-76.|
|↑5||Cross, Alberta Blue, Conditions We Treat, and Rehab Team. “Aquatic exercise for knee OA: beyond treating pain alone.”|
|↑6||Barbosa, Tiago M., Daniel A. Marinho, Victor M. Reis, António J. Silva, and José A. Bragada. “Physiological assessment of head-out aquatic