Pool HIIT Workout

Winter might be coming but indoor pools are great Way to get a high-intensity workout without all of the impact. The best part is, you don't have to be someone who knows how to swim all of the strokes proficiently (you do need to be able to swim enough so that you aren't creating a dangerous situation for yourself in the water) in order to workout in the pool. There are plenty of moves like high knees, butt kicks, squats, lunges and so much more that you can do to get a great workout in the pool especially in shallow water. And if you're in an area where it's still warm, then a pool or even the ocean (on a flat surface barring any marine life) will work just perfectly.

Water workouts are great for those that don't want a high impact workout. That being said, you can still get a high intensity, heart pumping workout in the pool. The benefit is that you have the resistance of the water surrounding your entire body adding in an additional element of intensity. Just like any other pool workout, the key is to make sure you're moving and moving hard in order to get your heart rate up. In the end it's a fantastic way to mix up workouts, cross train and keep things interesting.

What You Need: For this work out there is no equipment required. However, if you feel uncomfortable or don't know how to swim, a life vest or flotation device is always recommended. Floatation devices like kickboards, noodles and small inner tubes can be used to hold onto with hands or support the body.

You'll need a towel to dry off with, swim cap if you don't want to get your hair wet and proper swim wear. Also have a bottle of water on hand to quench your thirst.

Additional items like goggles and swim masks are optional based on your swim preferences.

The Workout: Jump in (please don't jump in the shallow water!) and get acclimated the temperature for a few minutes if needed.

Warm Up - Water walk - 1 minute, Water jog - 2 minutes

*15 - 30 seconds of rest in between movements depending on your recovery time. If the length of time is too much for any of the movements, do the best you can do for as long as you see fit.

HIIT - This high intensity interval workout means that you should be working as hard as you can during each movement in order to get your heart rate up.

Circuit 1
High Knees - 1 Minute
Butt Kicks - 1 Minute
Tuck Jumps - 1 Minute
Jumping Jacks - 1 Minute
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Circuit 2
Side Shuffle Right - 30 Seconds
Side Shuffle Left - 30 Seconds
Tread Water Legs Only - 1 Minute (if you don't know how to tread water, substitute squat jumps instead)
Chest Flys - 1 Minute (arms under water - perform the chest fly exercise using just the resistance of the water)
Water Walk - 1 minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Circuit 3
Squats (as quick as you can) - 1 Minute
Water Run - 1 Minute
Water Walking Lunges - 1 Minute
Water High Knee Skip - 1 Minute
Water Walk - 1 Minute (break time - grab water if you need it)
*Repeat circuit 2 times.

Warm Down - Water jog - 2 minutes, Water walk - 2 to 5 minutes depending on how long it takes to bring your heart rate down.

Please make sure to consult a physician before beginning any new physical fitness program.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness vacation offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

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60 Year Old, Former Paratroopers on Fitness, Injuries and Dating

I recently interviewed two, very fit, former paratroopers, who still train and work hard and enjoy dating younger women and fatherhood. Find out how three 60 year old, former paratroopers, stay strong, overcome injuries, date and even have children. Listen to the attached audio clip and/or read the summary:

AS = Andy Slusarenko

DB= Doug Burgis

DS= Interviewer

GROWING UP

AS- Ate peanut butter sandwiches, hiked, swam and played soccer in the rural areas on Vancouver Island. Age 12, jumped and beaten by six guys. AS trained in judo and other martial arts. Was only "white guy" in judo classes.

DB- Born in small town. Loved freedom of outdoors. Moved to Vancouver and experienced culture shock, such as never seeing a black or gay man before. Lied about his age to join army cadets and enjoyed camping and individual sports.

DS-Born on Airforce base. Enjoyed outdoors and individual sports.

MILITARY

AS- Joined army. Was fittest guy in battalion. Joined CAR.

DB- Joined army, infantry and CAR (Canadian Airborne Regiment). At CAR, you were judged by your physical abilities. You never wanted to fall behind.

DS- After too many beatings, joined army reserves, then regular army and trained in martial arts.

TURNING 60

AS- Gift to self was workout challenge at local gym.

DB- Gave self "Birthday Workout." Bench press was better than my 20's. Reverse pullups: 6 sets of 8.

DS- Run up Grouse Mountain, take girlfriend out dancing.

INJURIES

AS- Pain is different as a kid. Had to work around a shoulder injury since I was 13 years old. Still went onto become a paratrooper and aikido black belt.

DB- Always work around the injury. Older means better patience with injuries. Have the wisdom to know I can "work around" the injury and get back in shape. Always keep training. If I cannot run, I skip, etc.

DS- If I injure my knee, I work on flexibility and upper body. The same with other body parts. Always keep moving.

ADVICE TO OTHERS

AS- It is what YOU want out of training. It is NOT what other people think. Take on challenges. You need a reason to get up in the morning. If you get hurt, just suck it up and get it done. During my Airborne reunion, so many guys were unfit and overweight. Take fitness challenges.

DB- You need to do something that boosts adrenaline and testosterone. Life will give you what you need. Look for challenges. Leave some mystery in it. I am going motorcycling in the Baja, Mexico and don't have my logistics together yet. I'd like to see more guys fitter. Usually, when I train, there are only about four of us over 50 during kettle bell seminars. It should not be that way. There should be more over 50 year olds exercising. During my PPCLI infantry reunion many ex-soldiers looked bad. They should still be fit enough to play soccer.

DS- You have to have some kind of excitement, some kind of risk to give you that boost.

RETIREMENT PLANS

AS- Get a boat and see friends all over the world. Wind is not taxed and water is free.

DB- Finish home renovations. I will do my adventure while retired, while my younger partner keeps working

Hear the audio file, get free fitness and health tips and learn more about over 60 year old fitness. I am (Sgt.) Doug Setter, author of Flat Gut After 50, Simple Secrets to Handle Your Alcohol Better, One Less Victim and award winning novel, Selo. My websites are: http://www.2ndwindbodyscience.com & http://www.dougsetter.com

Article Source: https://EzineArticles.com/expert/Doug_Setter/157714

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