In-pool swimming exercises can be done with weights or props to add a strength-training element, or for purely cardiovascular work. According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," water provides natural resistance, which causes the muscles to strengthen whether weights are used or not. To lose more weight and burn more fat, incorporate weights into your swimming exercises to complement the cardio work.
Dumbbell Laps
This exercise is best suited for a lap pool shallow enough for you to stand in. The water should reach at least to your hips; the higher it reaches, the more of a resistance challenge it will present. Start at one end of the pool, and hold a dumbbell with both hands above your head. Keeping your arms extended straight up, run laps from one end of the pool to the other. "Dumbbell laps are amazing to work the entire body," said former Marymount University swimmer and current swim instructor Raychel Valint. "You're working your arms to hold the weight up, your legs to run through the water, and your core to keep your body stabilized throughout."
Up-Downs
Up-downs should be done in a pool with a deep end, and can be done with or without dumbbells. Begin in the deep end, treading water. If you incorporate dumbbells, hold one in each hand, or one dumbbell with both hands. Take a deep breath, and dive to the bottom of the pool, letting your arms extend and the dumbbell lead. Using your legs, quickly jump to the surface, take a deep breath, and repeat. "Up-downs are a cardio workout and will get your heart rate to increase fast," said Valint. "This helps burn more fat. If you add in the dumbbells, get ready to blast even more fat because now you're increasing the strength training for those muscles."
Kickboard Drills
Kickboard drills are designed to work the lower body, which holds some of your largest muscles. Hold the kickboard, and use only your legs to complete laps from one end of the pool to the other. The depth of the pool should be enough to allow full, controlled kicks during laps. "Working the legs through using the kickboard is a great workout because all of a sudden you're removing an entire area of your body (the upper body) from helping you do laps," said Valint. "Now you're relying on your legs and core to get you around the pool, and with those muscles being so large, it's going to increase your heart rate too, causing fat burning and weight loss."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Raychel Valint, swim coach; YMCA; Nashua, NH
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