Warming up in the pool means performing a set of exercises which prepare the body for general workouts. Any workout in the pool must be performed after warming up to avoid injuries, complications and to make the best out of your workout.
In this post, we will explain the importance of warming up in the pool and how to perform it, with an example of warm up exercises from our library.
- To gradually increase our heart rate;
- To prepare our muscles for work;
- To increase blood flow to working muscles;
- To prevent injuries due to sudden movements;
- To increase body's temperature in cold water;
- To psychologically prepare ourselves for the aquatic workout.
How long should we warm up in the pool?
In an appropriate water temperature warming up should last from 5-10 minutes, depending on your general workout intensity.
How to warm up?
- Perform moderate aerobic exercises and gradually increase the intensity;
- Perform dynamic stretching exercises for muscles targeted in your workout;
- Engage more muscle groups;
- Feel your body getting warmer;
- Feel gradual increase in your heartbeat and breathing.
- Start by walking in the pool for 30 seconds;
- Jogging in the pool for 45 seconds;
- Jogging on the spot with high knees and alternate arms push for 30 seconds;
- Jump Lunges with in & out arms push for 30 seconds (hamstring stretch);
- Jogging on the spot again for 15 seconds;
- Alternate Leg Adduction with arm extension for 45 seconds (inner thighs stretch);
- Jumping Jacks for 45 seconds;
- Jumping Jacks with straight arms closing in front and down for 30 seconds;
- Criss-Cross Reach for 30 seconds;
- End your warm up with jogging on the spot for 30 seconds.