So that you’re a runner, however really working isn’t getting you these endurance good points you’re striving for. Based on a brand new examine revealed within the Journal of Trendy Well being and Rehabilitation Sciences, it is likely to be time to hop within the pool.
Researchers discovered that over simply eight weeks, water aerobics, a low-impact type of in-water train, can enhance VO2 max by 12.5 per cent and anaerobic threshold by 5 per cent.
The frequent misperception of water aerobics is that it’s solely supposed for older adults. Whereas it’s actually a preferred alternative among the many lively older crowd–due to its low influence and the pure resistance of water–it may be tailor-made to go well with any health degree, making it a wise cross-training choice for runners. Water aerobics courses, typically provided at group swimming pools, usually contain actions corresponding to knee drives, leaping jacks and butt kicks.
An eight-week intervention
Thirty male endurance athletes between 18 and 25 participated within the examine. Earlier than the intervention, researchers assessed their cardio capability and health ranges utilizing a step-up take a look at and a 12-minute run.
Over the eight-week program, contributors accomplished 5 60-minute water aerobics periods per week. Exercises included leaping jacks, excessive knees, water jogging, and resistance-based actions with aquatic dumbbells, carried out in moderate- to high-intensity intervals. The depth was progressively elevated all through the intervention. After eight weeks, the health assessments had been repeated.
Outcomes confirmed a rise in distance coated throughout the 12-minute run and a discount in coronary heart price throughout the step-up take a look at. On common, VO2 max elevated by 12.5 per cent, and the anaerobic threshold improved by 5 per cent.
So what does this imply for you? If working alone isn’t reducing it, switching up your coaching surroundings is likely to be your subsequent finest transfer. The dynamic exercise water aerobics affords can considerably improve each muscular endurance and cardiovascular effectivity. Whether or not you’re recovering from an damage, on the lookout for selection or aiming to spice up your cardio base with out the added joint stress, why not simply bounce in?