Swimming pool exercises are great ways to workout, burn lots of calories and stay cool at the same time. The only thing you will need is access to a swimming pool. Aqua aerobics exercises can be worked into your regular workout routine for a safer and more complete exercise program.
Why are Swimming Pool Exercises Good for You?
Because water is thicker than air, you get lots of resistance while you exercise. This will force you to engage more muscle fibers in a much greater range of motion than you would otherwise. The buoyant nature of water will also help support your weight and avoid injuries.
Because of the buoyancy of water, you will be able to perform your exercises the correct way with muscle control and proper form. With these two elements, you can have an effective and injury free exercise workout.
Exercises for the swimming pool are a good avenue for the elderly, pregnant women, injury rehabilitation and even for children. Some exercises can be done in shallow water and no swimming skills will be required. However, if you can swim, nothing is better than swimming laps. Even treading water vigorously will burn 11 calories a minute. This is the same as a six mile per hour run. Not bad.
Swimming pool exercises will increase your fitness, cardio/respiratory endurance, muscular flexibility and muscular endurance. They will also improve your posture. Exercises in swimming pool will not build muscles like weight training but they will tone the muscles and make it much easier to start a weight training program.
A Few Exercises For The Swimming Pool
There are many ways you can exercise while in the swimming pool. Swimming itself is a great cardiovascular workout. Just do laps or tread water. You can also do calisthenics. The resistance the water gives will make for a very effective workout. Here are a few basic exercises that you will enjoy.
Remember to warm up and stretch first and do your cool down exercises when finished.
1. Leg Lift
Stand in shoulder deep water facing the pool wall. Hold onto the edge of the pool for support. Lift the right leg up to the side as far as possible keeping your leg straight. Keep your toes pointed to the wall and ankle straight. Now lower your right leg back to the starting position. Repeat slowly 8-10 times. Then do the left leg. Do at least 3 sets.
2. Lateral Raises
Stand in shoulder deep water. Start with your arms handing down straight by your sides. Lift your arms up slowly to the sides keeping the elbows straight. Stop at water level. Now slowly lower your arms to the starting position at your sides. Wait 2-3 seconds and repeat 10-12 times.
3. Water Roman Chair
Float in deep water with two kickboards under each arm or on a tube. Place your feet together, legs straight. Now slowly bend your knees up to waist level. Pause for a few seconds and then return to starting position. Do 10-12 repetitions.
4. Walk-Swim Interval Laps
Swim one to two laps using any swimming stroke you like. Now walk one to two laps. Repeat 3-6 times.
5. Jogging in the Water
You can jog using any flotation device where your feet don’t touch the bottom. Just run in place with your feet never touching the bottom.
You can also jog the traditional way around the pool in the water. Do 1-2 laps and rest for 60 seconds. Repeat 2-3 times. It will be harder to do this in the deep water, especially if it’s over your head. LOL.
6. Squats in the Water
Squats are done the same as if you are on dry land. The water provides additional resistance for more of a challenge.
Start in the water with feet shoulder width apart. Bend your knees as you squat, much the same as if you were sitting in a chair. Keep your knees behind your toes. Maintain you footing on the bottom. Hold for a few seconds and then return to the starting position. Squeeze your gluts as you are rising. Repeat 10-12 times.
7. Wave Jumps
You will only be able to do this if you are swimming in the ocean or have a wave simulator. This is one of the many exercises for balance that you can do in the water.
Stand in knee deep water. Every time a wave comes, try to jump over it. Do not attempt this exercise unless you have had practice swimming in waves.
8. Figure Eight with Ball
Find a ball, any ball will do. Stand in near shoulder high water. Extend the ball in front of you while holding the ball with both hands. Push the ball under water and proceed to move it in a figure eight pattern in front of you. This is one of the great arm toning exercises.
9. Marching in the Water
Stand in shoulder deep water (or less as a beginner). Just start marching through the water extending the arms and legs as far as you can. Start out for 2 minute intervals resting for 60 seconds between.
10. Water Jumping Jacks
Do jumping jacks the same as if you are out of the water. Try 3 sets of 10 repetitions at first and increase as you gain strength.
11. Leg Kicks
Just hold onto the side of the pool or some flotation device and just kick as you did when you were a kid. Keep your legs straight. You can kick your feet alternately or at the same time like a mermaid.
12. Water Push-Ups
While in shoulder deep water, do push-ups on the edge of the pool. Do at least 3 sets of 15 to 20 repetitions.
Now Have Some Fun in the Sun
What could be better than to get some exercise while spending quality time with family and friends in the pool? Swimming is a good form of exercise because it activates all of your body organs.
Any calisthenics that can be done on dry land can be done in the swimming pool with much less risk of injury. If you are just starting, include exercises for the swimming pool in your workout to build your endurance and strength.
For most of the above swimming pool exercises, try to complete at least three sets of 15 to 20 repetitions unless otherwise specified.
If this doesn’t work for you, try activities such as water volleyball, diving, swimming or anything else that will get your heart pumping.
Diet and fitness always go together for a healthy, well-toned body. Don’t forget to eat healthy.
And remember, always check with your doctor before you begin any exercise routine.
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