athlete will tell you: Rest and recovery are critical to any
Platero, director of education for the National Council for
Certified Personal Trainers, created this three-move pool
circuit to provide a recovery workout that will get your heart
pumping even as it helps care for hard-working joints.
we get older, we tend to move less and less," Platero
says, and thatís why "the pool is magic. It acts as a
compression sleeve, protecting the joints." When youíre
doing these moves, Platero said, "donít think Ďworkoutí
... think Ďcontrolled movementí with the resistance coming
from the water."
this circuit ó the scarecrow, the Michael Jackson and the
bear hug ó is done in water thatís roughly chest-deep.
Please keep safety in mind. Youíre likely to get winded, so
you might want to stay near the edge of the pool, where you
can rest and catch your breath.
you a recovery workout on days when your body needs a break
but you still want a calorie burn. If you wear a heart-rate
monitor, youíll be surprised to see how this circuit sends
your heart soaring with very little impact.
scarecrow: Gently squat in the water until itís shoulder
depth. Position your upper arms straight out at your side and
your hands up, palms facing forward, like a scarecrow. Hold
your core tight as you lower and raise your forearms, slicing
through the water. Let your comfort level dictate your range
Michael Jackson: This mimics a move you likely saw from the
performer. Raise the knee to hip height, and then gently sway
the foot and ankle side to side for an inner and outer leg
workout. Alternate legs. You can bend the knee so your foot is
reaching out behind you, or simply allow it to dangle as the
foot and ankle sway.
hug: Gently squat in the water until itís shoulder depth.
Bring your arms forward and around like youíre hugging a
barrel. Then reverse the movement so you squeeze the shoulder
blades and stretch the chest muscles. "The faster you go,
the harder it will be. This is going to really help your
posture," Platero said.
these three moves in a circuit, with 10 to 20 repetitions for
each move. Repeat the circuit three to five times. Over time,
add more repetitions.