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Cardio Exercises in the pool

The cardiovascular system is responsible for blood circulation and the distribution of oxygen and nutrients to all parts of the body. To keep this system healthy and functioning properly, we must exercise regularly. Cardio exercises are specifically designed for that purpose. They are an essential part of any fitness plan. This type of physical activity improve the efficiency of vital organs like lungs and heart and boosts endurance and metabolism. As a result, it helps build muscle, burns fat, and helps you lose weight. 

​Cardio encompasses many different aspects of exercise. For example, cardio can be a long run, high-intensity interval training, strength training, or even dance. But don't get too bogged down by the specifics. The most important part of cardio is that it's a way to get your heart rate up, and it's an important part of any fitness plan.
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Doing cardio in the pool is also a great way to exercise and get your heart rate up. It's a low-impact exercise, and it's easy on your joints. In this blog you will find the best cardio exercises to do in the pool. 





5/4/2022 Comments

Heel Clicks

Heel Click

Heel Click Exercise in the Pool

​Heel Click, also called leprechaun kick, is a traditional Irish dance move. But this move also makes a great aquatic exercise with so many benefits. This article will provide you with the instructions and animations for this exercise. ​

​​HOW TO PERFORM

Starting Position:
Stand up straight with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level. 
Action:
Jump as high as you can. When you reach the highest point of your jump, bring your knees apart and up to your chest, then touch your heels together. Once your feet land on the floor, immediately jump up again and repeat until you feel like you can’t do anymore.
Breathing:
Exhale as you jump and inhale as you land. Keep your breathing steady and do not hold your breath. ​
Starting Position
Heel Clicks Action

​MUSCLES USED:

​The primary targets are the abs. This exercise also works your whole leg, from the knee to the hip. Your calf muscles will be particularly worked since you are using your feet to initiate the jump. Your back muscles help to keep you upright throughout the movement.

​BENEFITS:

1. Helps in weight loss. 
2. Helps strengthen your ankle and knee joints.
3. Improves your balance and coordination. 
4. Improves stamina and cardiovascular fitness. 
5. helps you to build strength and endurance.

​​VARIATIONS:

1. Use aqua dumbbells to make jumping easier
2. Perform the exercise with your arms raised up above your head for higher intensity. 
3. Change the depth of the water and see how this affects your performance.
4. To increase the intensity of the exercise, add a squat while touching your heels together.
5. Land on one leg at a time to increase the load on your leg muscles. ​

​SAFETY

​This is a high intensity exercise that requires jumping. You should only do this exercise if you are physically fit and prepared for this kind of intensity. Do not perform this exercise If you have any medical conditions or injuries that limit your jumping ability. Although this exercise is done in shallow water, you should not do it without lifeguard supervision. ​
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