Water takes the worry out of working out

PUBLISHED : Friday, 01 September, 2006, 12:00am
UPDATED : Friday, 01 September, 2006, 12:00am

Water-exercise coach Mirko Turla recommends these aqua-aerobic exercises and tips:

Exercise in water with a temperature of 28-30 degrees Celsius. If it's too hot, you can dehydrate without realising. Move continuously to avoid muscles tightening and to create added resistance. The body loses heat four times faster in water than on land.

You can boost the intensity of your workout by wearing thick socks on your hands. The water should reach your upper chest. Do 25-30 repetitions of each movement. If you're right handed, start on the left side and vice-versa.


Stand with feet together, knees soft, abs tense, bottom tucked under. Lift one leg sideways as high as you can with toes pointed forward. Return. Repeat other side. Easy option: face poolside and hold the edge.

Lift leg in front almost up to hip level. Return to start position. Repeat other side. If you're unable to keep your upper body still during this movement, either hold on to the side for support or lean against the poolside.

Upper body

Stand with feet hip-width apart. Extend arms out to sides at chest level, palms facing forward. Bring hands together to meet in front of chest as if clapping. Return to starting position and repeat. To maximise intensity, keep fingers together.

Stand as above, arms bent by the sides of the body, palms facing up. Keeping the trunk still, raise arms up in front of you to chest level. Flick wrists so palms face downwards. Push down to return to starting position and repeat. Once again, keep all fingers together to maximise intensity.

For a list of Hong Kong's public swimming pools, go to www.lcsd.gov.hk.