target heart rate for runners

With warm weather season now in full swing, athletes want to take their workouts outside and severed their fitness routines inside. But, when temperatures reached record levels and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word - water. Water exercises are the perfect way to workout under the sun without overheating. You can get whole body a workout without even breaking a sweat!
And do not worry if you are a veteran swimmer. Water workouts are not limited to swimming. There are many other forms of pool exercises. Not even have to be a regular athlete to try aquatic fitness. One of the great things about working in water is that even beginners fitness can easily perform many of the plays.
It is also an excellent fitness choice for all ages, from young to old people. The exercise of Water is a great way to burn calories, improve your strength and flexibility, tone up, improve your cardiovascular system, and it just gets more generally. And, types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:
lower risk Injury
less sweat
works the whole body
the challenges of her body in a very different way, then you get used to
refreshing way of training
water provides natural resistance so no equipment is necessary
may increase or decrease the intensity (difficulty) simply by alternating between zones shallow and deep
good choice of low impact exercise for pregnant women
reduces joint compression and pull of gravity down (in other words - easier on the joints)
even people who can not exercise on land can often exercise in water
excellent exercise rehabilitation for people recovering from injury
less stress on bones and muscles
great option for people with arthritis
Furthermore, water workouts also provide a fun and socially interactive exercise option. For example, parents can enjoy time in the pool with their children while also fitting in some of their weekly training sessions. Aquatic aerobic classes also provide a social group, the establishment alternatives.
Still not convinced that an aquatic workout challenge your body as well as some of the most common exercises, as walking or jogging. Well, try some of the following sample exercises and probably quickly change your mind. However, no judge sitting alone as high heart rate. Keep in mind that swimmers generate a slightly lower heart rate compared with cyclists and runners. This does not mean they are not working so hard. The experts compared the heart rate lower in part to the effect of immersion in a relatively cool environment. Therefore, take this into account when determine your target heart rate, which may be 10 beats per minute lower when in the water. Also, do not make the mistake of assuming that you are well hydrated only because your body is submerged in water. You still need to drink a half cup of water every 20 minutes of exercise.
Swim / Walk interval laps: Swim 1.2 laps (use any swim form you prefer: crawl, back, etc.). 1.2 Walk around the pool. Repeat this sequence 4-6 times.
Water Squats: Stand in the water About with feet hip width apart. Bend your knees slightly as you push your hips back as if sitting in a chair. Keep your knees behind fingers. Return to starting position and repeat. The water provides extra resistance and makes this movement more difficult.
Wave breaks (for those with access ocean or a wave simulator): Stand in water up to knee or below. Every time a wave comes attempt to jump over it. Note: This is a bigger step than required good balance and strong swimming skills. Do not try this step unless you have experience swimming in waves.
Water Jogging: Can be done through the use of flotation devices, where your feet do not touch the ground or done the traditional way of water running.

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