Water workouts provide an opportunity to get cardio and muscle-toning exercise by relying on the natural resistance that water offers, says Melt Off the Inches, a website that presents free workouts and exercise information. Creating an exercise routine for use in the pool can provide you with a heart-pumping, muscle-sculpting workout.
Step 1
Warm up and prepare your body for exercise. According to Jane Katz, author of Your Water Workout: No-Impact Aerobic and Strength Training from Yoga, Pilates, Tai-chi, and More, a warm-up will encourage flexibility of your muscles so you are able to perform an aquatic routine as well as raise your body temperature to get your blood flowing so your body knows it is time to exercise. Get into the water and do a few stretches and jumps to get started.
Step 2
Target your upper body by doing exercises that tone your arms, shoulders and chest. Pool noodles are a good tool, say Tomihiro Shimizu, Noriko Tachikawa and Michael de Toia, authors of Water Exercises: Workouts with the Aqua Noodle, because they offer additional resistance. One exercise you can do is to hold each end of the noodle with one hand, push it underwater and bring the ends together. You can also push the noodle underwater several times or use your back to try to push the noodle under the surface of the water while holding the ends with your hands, recommend Shimizu, Tachikawa and de Toia. Practicing various swim strokes will also tone your arms and chest.
Step 3
Target your core muscles to tone your abdominal and lower back muscles. Shimizu, Tachikawa and de Toia suggest sitting on the noodle and trying to maintain your balance as one way to tone your core muscles while also getting your heart rate up. You can also try placing the noodle under your armpits, lying back into a diagonal position and trying to keep your body afloat. This exercise targets your abdominal and lower back muscles at the same time. Swimming laps is another part of an aquatic routine that can help shape your core muscles and give you a calorie burning workout at the same time.
Step 4
Target your lower body by incorporating exercises that tone your legs and hips. Katz recommends using a kickboard to balance your upper body on so you can kick vigorously around the pool. This will get your heart rate up while forcing your legs to move through the water. Placing a pool noodle under your armpits and another under your ankles can provide an additional exercise for legs and hips. Put the noodle the noodle under your ankles and try to push it down into the water, suggest Shimizu, Tachikawa and de Toia.
Step 5
Cool down after you have completed your aquatic routine. Katz recommends stretching while still in the water to increase flexibility. You will need to cool down so that your heart rate returns to normal before exiting the pool. Allowing your body temperature to return to normal also ensures a safe workout, writes Katz.
Tips and Warnings
- Wear aqua shoes to prevent slipping while getting in and out of the pool as well as while exercising. Put on a pair of goggles if you find getting water in your eyes uncomfortable, suggests Katz.
- Always speak with your doctor before beginning a new exercise routine to make sure it is safe for you to do.
Things You'll Need
- Swimming pool
- Swimsuit
- Aqua shoes
- Goggles
- Kickboard
- Pool noodles
References
- Melt Off the Inches: Free Aquatic Exercise Routines
- "Your Water Workout: No-Impact Aerobic and Strength Training from Yoga, Pilates, Tai-chi, and More"; Jane Katz; 2003
- "Water Exercises: Workouts with the Aqua Noodle"; Tomihiro Shimizu, Noriko Tachikawa and Michael de Toia; 2004
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