The Water Lover’s Workout
Jul 2009
The pool is more than a place to beat the summer heat; with a few simple exercises and a little motivation, you can dive into a full-body workout that won’t compromise your splash time.
Water exercises are suitable for almost all fitness levels because the intensity can be adjusted simply by moving faster or slower in the water. The water itself offers 12 times more resistance than air, and the faster you move in the water, the greater the resistance becomes. Water workouts are gentler on your joints than exercise machines, so many people choose to cross-train in the pool between their regular workouts.
If you’re not a particularly good swimmer, don’t worry; you can do most exercises in the shallow end of the pool where the water ranges from waist-high to chest-deep. Standing next to the side of the pool may also be more comfortable for you if you can’t swim.
Start with some basic moves such as marching in place, circling your arms, bending your knees, swinging your legs or just walking from one side of the pool to the other in waist-high water. Even if you’re a good swimmer, treading water for a few minutes offers a good aerobic challenge. Warm up with any of the above exercises before trying the moves below.
Swimmer’s kicks
Face the side of the pool, holding on to the wall with both hands. Raise both legs off the pool floor, extending them behind you, and kick as hard and as fast as you can. You can also perform this exercise by doing laps with the help of a flotation device such as a kickboard.
Straight-arm claps
Standing chest-deep in the water, with arms straight and palms facing in, raise both arms in front of you to shoulder height. Move your arms back and forth as if clapping your hands together. Squeeze your chest muscles as your hands meet, and try to bring your shoulder blades together as you push your arms back. Complete 12 to 20 claps. You can increase the intensity by using webbed gloves (available at most sporting goods stores) and/or moving your arms faster through the water.
Jumps
In waist- to chest-high water, squat as low as you can go, preferably underwater. With an explosive movement, jump up as high as you can. Exhale as you burst out of the water, and inhale before you go back under. Perform approximately 20 to 25 jumps or until you feel fatigued.
Side leg lifts
Standing waist-deep in the water, your right side against the wall, hold on to the wall for support. Raise your left leg out to the side and move it up and down, keeping your toes pointed slightly inward towards the wall. The faster you can move your leg, the higher the intensity will be. Perform 12 to 20 reps on one side, then switch.
