Getting Wet and Getting Fit: 5 Pool Workouts

May 28, 2009

Cooling off in the pool during the summer heat not only can be the perfect way to refresh and rejuvenate, but it can also be the perfect way to squeeze in a little workout. We’ve got 5 ways to work out different parts of your body in the water.

Legs: Stand in waist-deep water near the edge of the pool in case you need to lightly hold on for balance. With your right leg straight and toes pointed, extend it right in front of you, lifting it as far as it will go. Hold for five seconds, and bring it back down to stand. Repeat this to the side and then to the back. Repeat 5 times on each leg.

Core: Find a kick board, noodle, or float to lie on (with your front side facing the sun and your arms free). This will help your balance as well. With your knees bent and toes pointed, lift your legs to waist level and hold for five seconds. If this is not challenging enough, do the same exercise but with your legs straight. Repeat 10 times, rest, then do 10 more.

Arms: Standing in shoulder deep water, stand tall with arms hanging down your sides. Squeeze biceps and triceps and begin to lift arms out to your side until your arms are just below water level. Let arms float down. Do the same thing but out in front of you. Repeat 10 times.

Cardio: Water jogging. Though it may seem similar to jogging (it’s the same exercise) running through the water creates resistance that you just can’t get on a treadmill or on a track. For a more challenging workout, jog in deeper water. For a less intense jog, stick to more shallow water. If you’ve got something to float on, you can go to the deep end and jog your feet while floating.

Cardio: Treading water. As long as you’re an experienced swimmer, treading water is one of the best cardio workouts you could give your heart and body. Swim to an area where you have to stand on your toes in order to keep your head out of the water, or where you can’t touch the ground at all. Try treading for a minute at first, then increase.

Want to know how many calories you burn while doing these exercises? Check out our calories burned calculator >>

Comments

From: Kylyn
Date: 07/14/2009 - 01:01 pm

I live in Sterling Heights, and I go to the Warren Rec Center every day for their gym/pool. I'm not sure how much the water aerobics classes cost there, but I do know that they have them quite often. There's a lot of other stuff at the community center worth checking out, and although the daily rate for non-residents is kind of pricey, the memberships are very worth it.

Here's the website-- Hope this helps!
http://www.cityofwarren.org/default.asp?area_2=parksrec/parksrec.dat&are...

From: Judy C.
Date: 06/25/2009 - 12:13 pm

If you're burning calories it's a plus. How about trying bicycling for that knee. Since there is no body weight on your knees while cycling, it's a great workout.

From: Janie Pollard
Date: 06/25/2009 - 09:29 am

Hello Everyone,
I live in the Roseville, Michigan area a suburb of Detroit. I'm looking for a good water aerobics class in my area that isn't too expensive. I normally go to the school but it closes down for the summer.
Any suggestions?

From: Anonymous.Poster
Date: 06/15/2009 - 05:01 pm

If anyone knows of good swim classing in Phoenix, AZ

would love to hear from you. Thank LOL

From: Anonymous.Poster
Date: 06/15/2009 - 04:25 pm

I have just started Aqua fitness classes I just love them I am doing it in the shallow end. On the days we dont have a class I go to the pool and simply walk,jog, do situps etc i love all of the i workout atleast for 1hr. My goal is to gain flexibility, loose weight. I hve arthritis in my knee i did the pool exercises 3 days in a row and i couldnot go to the classes today as my right knee is paining very badly since last night i couldnot even sleep. CAN WE LOOSE WEIGHT? SOME OF MY FRIENDS ARE TELLING ME I HAVE TO WORKOUT IN A REGULAR GYM AND SWEAT IT OUT TO LOOSE WEIGHT? IS THAT SO

AWAITING OUR REPLY

THANKS