You may or not be a professional athlete but anyone can benefit from training underwater.  There are many physical and mental benefits of training in the water.  These are reasons you should train underwater:

Excitement – If you’ve been doing the same routine for quite some time, moving your workouts to the water will renew your enthusiasm, shock your body and give you unique benefits.

Increases strength and lean muscle – running underwater will increase your strength and lean muscle mass.  According to a study from Texas A&M University, underwater workouts combined with resistance training increases lean muscle mass more than land training combined with resistance training.

Prevents injury – Because water makes you buoyant and takes stress off your joints, training in the water is low to no impact.  At the same time, it can be every bit as intense as exercising on land while providing the same benefits.  This allows you to train longer without additional wear and tear.

Stimulates recovery – After intense training, jumping into cold and hot pool of water simultaneously revives the muscles and gets you ready for the next day.

Improves performance on land – Training in water requires you to use different muscles to push through the drag of the water.  If you’re an athlete, this gives you extra power when performing your sport (on land).

These are reasons you should train underwater.  If you’re not used to swimming laps yet, don’t be discouraged.  The key is to start slowly.  Swim the distance you’re able to and gradually work your way up.  If you can’t swim, that’s okay.  You can still get a good workout in by walking or running in the water.  Your only competition is yourself so it doesn’t matter what level you’re at.  With time and repetition, you’ll constantly improve.

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