Health and Fitness: Pools offer lower-impact exercise option
With the weather set to warm up this week, it might be time to get out the swimming cap and togs and add a water workout to your weekly fitness schedule.
Pools across the region have reopened and being low impact, any form of exercise in the pool can give balance to a training program or could simply be a way to get moving through spring and summer.
While indoor pools have remained opened through the colder months, there's something different about being outdoors. If you're an early riser then seeing the sun pop up over your shoulder while you are swimming laps is pretty special. Or doing an aqua fitness class on a beautiful day give feel-good vibes.
And whether you are a keen lap swimmer or just recreational, making a splash has so many benefits for all ages.
Exercising in water offers more resistance because water is denser than air, which means walking, swimming, running or any form of movement in the water can help strengthen your muscles. Because it is low impact it is also gentler on your bones and joints than running might be.
Most pools offer a range of swimming programs, from beginners to advanced and across all ages. If you are looking for something for the kids during the holidays, there are also intensive programs.
And while aqua fitness classes have generally been considered an exercise for seniors, you might be surprised at how challenging the workout actually is. And fun. Participants in aqua fitness classes always seem to be enjoying themselves while also getting a good workout. You don't see the same looks at a high intensity gym class.
Aqua Stars at Warners Bay also offer a range of acquapole classes. The class is done using a pole in the pool and offers a range of movements for an all-over workout. They also have acquapole boxing, acquapole elastic and acquapole circuit fusion.
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But your water workout could be as simple as walking for a set time in the pool and could look like:
- Option 1 - walk a lap, jog a lap, swim a lap, rest. Repeat for 20 minutes.
- Option 2 - walk a lap, swim a lap, repeat for 20min.
- Option 3 - walk/jog 1-2 laps, rest 30-60 seconds. Repeat for 20-30 minutes.
Coastal Ascent is back in 2020
Were you one of the many Novocastrians who managed to sign up for next year's Ultra Trail Australia during the week?
Such is the popularity of the trail running event held in the Blue Mountains each May, the 22-kilometre and 50km races sold out in a matter of hours after entries opened Wednesday morning, and the 11km was not far behind.
The good news for those who have entered and for those who missed out is the Coastal Ascent, from Dixon Park into Glenrock State Conservation Area, will be back in 2020. It will be on February 16 and provides a perfect lead-up race to the UTA or a good summer challenge. There are 25km and 11km courses, as well as a kids 1.6km Beach Bolt Mile.
IT'S BACK: The Coastal Ascent in Glenrock State Conservation Area will be held again in 2020 after a successful introduction last year. Picture: Ashleigh Larden
Upcoming Fitness Events
Fernleigh 15, Fernleigh Track, October 20: A 15-kilometre running or walking event which is staged along the Fernleigh Track from Adamstown to Belmont.
Point Run Enduro, Green Point, November 2: A new trail run set to test runners over two or four hours. The goal is to see how far you can go over a combination of two looped courses to be revealed on race day.
Coastal Ascent, Dixon Park, February 16: Offering 11km and 25km options, this trail running event was added to the calendar for the first time last year. Trails wind through Glenrock State Conservation Area. It offers a summer training goal.
Sprint Sessions Week #5
Here is a gym session that could easily be modified for at home or outdoors. Swap the rower and cycle parts to skipping or running/walking on the spot. Add a warm-up and cool-down.
For each of the cardio exercises (rower, run, cycle), Set 1 is 90 seconds, Set 2 60sec and Set 3 30sec. For strength exercises (squats, push-ups, deadlift with row, lunges, ab crunches, glute bridge), Set 1 is 15 repetitions, Set 2 is 10 and Set 3 five.
Workout: Perform each in succession for three sets. 1-2 minute rest between sets. Rower, squats, push-ups, run, deadlift with row, lunges, cycle, ab crunches, glute bridge.
Send your health and fitness news to r.valentine@newcastleherald.com.au.
Renee Valentine is a writer, qualified personal trainer and mother of three.