A great primer to get started exercising in the swimming pool
15 Sep A great primer to get started exercising in the swimming pool
from Swimming Pool.com
Summer is over, but that doesn’t mean that you can’t start an exercise program in the swimming pool. Exercising in a pool, whether it is swimming or exercise, provides a highly efficient, zero impact workout for both aerobic and anaerobic strength training unlike any other. Even if you don’t have your own indoor swimming pool, nearly every health club or YMCA has one, and can start you off on as simple a program as light exercise, all the way up to advanced water aerobics and swimming classes. This post from Swimmingpool.com gives you a great start, showing you 5 easy yet effective exercises to jump start a water fitness program for anyone who is willing to get started.
Here is an excerpt from the post:
Water exercises can provide you with cardiovascular benefits as well as strength-resistance training that is gentle on your joints. Due to the water’s buoyancy, aerobic exercises, stretches and other movements are more fluid and less strained in the water, so you can get the benefits of a strenuous workout without stressing or injuring your body. Here are some great exercises that you can add to your pool workout:
Exercise with Pool Buoys
Stand in chest-high water with your feet slightly wider than shoulder-width apart. Hold one dumbbell between your legs with both hands. Bring your knees as far up as you can by jumping in the water. Hang onto to the dumbbell while jumping to work out your abdominal muscles. Do repetitions of 10 in sets of two or three and then rest.
Stand in shoulder-deep water with your legs shoulder-width apart and firmly planted on the pool floor. Hold a dumbbell in each hand, resting them against your outer thighs. Raise each dumbbell to shoulder height and then push the dumbbells down toward your outer thighs. Repeat 10 times. Do as many sets as you are comfortable doing.
Stand in water deep enough to cover your shoulders. Hold a dumbbell in each hand and extend your arms out in front of you so they are in line with your chest. Then pull your arms back toward your chest by bending at your elbows. Repeat this biceps exercise 10 times before resting. Do as many sets as you can.
Stand in waist-high water. Hold a dumbbell in each hand, with your hands parallel to your shoulders. Raise each arm straight up and above your shoulder. Then bring your hands back down to shoulder height and repeat. For a cardiovascular workout, jog in place while you raise and drop your weighted arms.
Pool Leg LiftsLeg Lift
Stand in shoulder-deep water and hold onto the edge of the pool lightly for balance. Extend your right leg straight out to the side as far up as you can bring it. Only go as far as you can while keeping toes pointing toward the pool wall (don’t let your ankle turn) and keeping your hips straight toward the wall. Complete 8-10 times. Repeat on left leg.
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