Let’s be honest: the last thing you want to do on a hot summer day is run. But just because the pool is calling your name doesn’t mean you have to skip your workout. Sure, many people love swimming, but if that’s not your thing — or it’s just not possible because the pool is too crowded or you have friends (or kids!) with you — there are other ways to get exercise while in the water.
Here’s what experts recommend and what you can try the next time you’re ready to take a dip.
Take your steps
Swimming is a great form of low-impact cardio, but it’s not the only way to get your heart rate up in the pool. Jesse Zucker, a BarBend certified personal trainer, told Yahoo Life that one way to get some heart-pumping exercise is to “walk or run along the pool.” The force of the water makes movement in the pool “much harder” than it seems – and you will challenge your body much more than simply walking the perimeter.
Step into the water
Go to the bottom of the pool for more cardio. “In deeper water, stay in the water for 30 seconds to a minute for a full-body workout,” says Zucker.
One note: Since treading water is a tiring activity, be sure to practice pool safety. Make sure you can easily reach the edge of the pool (or a flotation device) so you can rest comfortably between sets.
Put up some resistance
Milica McDowell, Certified Exercise Physiologist and Vice President of Operations for Foot Health Education Platform The march takes placetold Yahoo Life that most people are surprised to learn that pool workouts have a “resistance training element, as it takes strength to move your body in the water.”
“I love recommending patients exercises where they can take on some strength and endurance training challenges in a gentle environment while enjoying being outside this wonderful summer,” she says.
McDowell recommends working on your upper body strength while in the pool. There’s an easy move you can do while standing in chest-deep water with your arms submerged.
“Move your arms like a figure eight, or infinity sign, from front to back. … This is a great way to tone the biceps, triceps and deltoid areas,” she says. After about 30 to 60 seconds of these movements, “you’ll feel a burning sensation in your shoulders,” says McDowell.
Andy Chan-Fata, physiotherapist and trainer at Physiotherapy and Performance Moment, adds that you can upgrade those arm circles with an accessory. “Pool noodles are going to be your best friend if you want to get a good workout in the pool,” she says. “It amplifies the resistance of the water and is an unstable load that you need to learn to stabilize. You can grab the pool noodle and make big circles with your arm going in and out of the water for a great shoulder workout.
Work your chest
One of McDowell’s other favorite moves is to stand in chest- or shoulder-deep water and do scissor movements in front of your body with your arms straight: cross your arms in front of your torso, swing them to the side, then bring them in. those behind you. McDowell recommends doing this for 30 to 60 seconds, for three to five sets.
“This is great for toning the pectoral muscles in the chest area and, again, those beautiful shoulders,” she says. McDowell adds that this is a low-impact form of resistance training that “helps sculpt the body.”
Bring dumbbells
Angela Ruest, a LifeTime Pilates instructor and certified personal trainer, told Yahoo Life that you can actually incorporate dumbbells into your pool workouts. Just don’t confuse these with those you can learn at the gym; Water dumbbells are made from lightweight, buoyant materials – such as foam or plastic – to provide resistance in the water.
Here’s an exercise Ruest suggests trying with aqua dumbbells:
-
Stand with your feet hip-width apart and hold a water dumbbell in each hand at your sides, palms facing inward
-
While in place, lift one knee and bend the opposite arm to reach your shoulder
-
Jump lightly on the ball of your supporting foot to alternate sides, lifting your other knee and opposite arm
-
Keep your feet light while switching sides for a minute
Try Some Triceps Dips
The pool edge can also be a useful tool for exercises like triceps dips, which Chan-Fata recommends. Here’s what to do:
-
Start by getting to the edge of the pool and facing away from the edge.
-
Bring your arms back and stand up from the pool
-
Lower slowly and repeat to train your triceps and pectoral muscles
Chan-Fata adds that you can easily make this workout basic by sitting in the L position while moving up and down – if you want some extra credit!
