Pool, or aquatic exercises, are a refreshing way to build both your cardiovascular and muscular strength. Although you may think of swimming laps as the primary way to exercise in the pool, there are many exercises you can perform in the pool without even putting your face in the water. As you prepare to head to the pool, write down some exercise ideas to make the most of your pool workout.
Benefits
The supportive, buoyant nature of water cushions your body and is easy on your joints, making pool exercises a low-impact workout. According to the American Council on Exercise, when compared with land exercises, the water reduces the stress on your body by about 90 percent. Working out in the pool burns calories as well. Depending on the intensity of your workout and the type of exercise you perform, you can burn about 400 calories in one hour.
Water Walking
While walking on land is a good calorie-burning exercise, adding the resistance of water and water hand weights gives your body an additional challenge. Stand in waist-to-chest high water in the shallow end of the pool. Take a long step forward, making certain to land on your entire foot and not walk on your toes, recommends MayoClinic.com. As you stride across the pool, keep your back straight, your abdominal muscles engaged and swing your arms under the water. Walk back and forth 10 times.
Pool Aerobics
Even if you cannot swim, you can do aqua aerobics in the pool. Gather a group of friends together or sign-up for an aqua aerobics exercise class at your gym or community center. Stand in waist deep water and perform steps similar to those on a land aerobics class. Hold your arms out from your sides and step-touch your way across the pool. Lift your knees toward the pool surface while raising your arms above your head and twist your upper body from side-to-side. Jog in place, then lift your knees toward the pool surface to work your abdominal muscles.
Deep Water Pool Exercises
If you are comfortable in the water, put on a flotation belt or hold a pool noodle around your chest and float in the deep end of the pool. Keep your head and shoulders above the water. Alternate lifting one knee then the other toward the surface of the pool as though you are jogging on land. Move your arms back and forth in a natural rhythm. Jog in the water for 2 minutes, rest 30 seconds and jog again. Work your arms and leg muscles by floating in the deep end and extending your arms directly away from your body. Your entire arm should be just under the surface of the water. Begin with your feet and legs squeezed together. Keep your legs straight as your push them away from each other under the water. Keep your thigh and buttock muscles tight, then bring your legs back together. Repeat 15 to 20 times.
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