While swimming and splashing in your pool this summer you will be burning calories. Water is one of the best fitness tools: It provides resistance, which strengthens muscles and boosts cardio intensity. It also supports some of your weight, making workouts easier on joints and reducing injury. Aquatic exercises can also burn fat faster than traditional cardio workouts.
Using your pool on a hot summer day is a great way to get your heart rate up and enjoy a low-impact workout. The best part about working out in your pool is it often doesn’t feel like traditional cardio! It’s a great way to begin an exercise routine or shake things up.
Ensure you have a great pool workout by following a few easy steps:
- Drink plenty of water before and after your workout. You may not feel it but you will be working up a sweat! Plus staying hydrated when outside is an important tip regardless of what your activity level is. Water is your friend.
- Wear water shoes during your workout it helps maintain traction with the pool floor and is also another form of resistance.
- Try aqua aerobic workout equipment. A formal aqua aerobic kit should include a belt, webbed gloves and foam dumbbells. You can also use Noodles, rubber balls and kick boards. These tools can improve your pool workout by increasing the intensity of water resistance.
There are the obvious pool workouts that include laps, jogging in place, kicking and wall push ups. But there are many other options for getting in a challenging pool workout out.
Here are some workout ideas (source):
First, you will need a noodle, webbed gloves, water shoes and a ball.
Climb the pool wall like Spiderman climbs buildings! This exercise helps you defy gravity in a way that just isn’t possible on land. It also provides a unique challenge to your core and back muscles.
How to do it: While standing in water at the side of the pool, stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.
2. Pool Plank
Planks are a proven core strengthener on land. But if you don’t have a strong upper body, it’s hard to hold it long enough to give abdominal muscles a good workout. All of that changes in a pool. In addition, planks boost your endurance and “the water pushing and pulling on you increases the challenge to your core,” Sanders explains.
How to do it: Stand on the pool floor. Hold a noodle (it’s also called a “water log,” a long cylindrical piece of foam that floats) vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. (Your head stays out of the water.) Try to keep yourself stable for 1-2 minutes.
3. Fly Backs
On land and in water, fly backs work the muscles in the upper chest, back and arms. They also improve posture.
How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides, then return them to the starting position to complete one rep.
Do four sets of 8-15 reps, switching the forward leg each time you lunge. To boost your cardio workout and the number of calories you burn, do your reps while walking or jogging across the pool.
4. Core Ball Static Challenge:
This deceptively simple-looking exercise strengthens your core as you work to keep yourself upright. By changing the position of your arms and legs, it becomes four exercises in one.
How to do it:
Version A: Stand in a lunge with your right leg bent and your left extended behind you. Hold an inflated ball about 6 inches in diameter (like those found in a drugstore or toy store) with both hands directly in front of your navel. Keep your shoulders down and back. Hold this position for 30 seconds, engaging your core to keep you upright. Switch legs and hold for another 30 seconds.
Version B: Do the entire exercise one more time, this time holding the ball with your arms outstretched — so the ball is just under the surface of the water — for added challenge to your core.
Version C: Move your legs out of the lunge and balance on your right leg with your left knee lifted. Hold the ball in front of your navel as in version A and hold for 30 seconds. Repeat while standing on the left leg with the right knee lifted.
Version D: Balance again on your right foot, left knee lifted. Hold the ball with arms outstretched as in version B and hold for 30 seconds. Repeat while standing on the left leg with the right knee lifted.
**Please Note we are not doctors, registered dietitians, or fitness experts. The purpose of this blog post is to share fitness ideas—not to dole out advice. When it comes to your health and fitness, do your research. Always consult with a physician before beginning a new workout routine. This information is sourced from lifescript.com for additional workout ideas please visit their website.**
Stop into any of our six locations to learn more about what aqua aerobics tools we are currently carrying or give us a call at 315-458-8800. It’s a been a very hot summer, remember we offer free water testing at all our locations to keep your pool healthy too!