Dive into Fitness: How to Exercise in a Swimming Pool — Without Doing Laps

When the sweltering heat of summer hits, the thought of pounding the pavement for a run can feel unbearable. But don’t let the desire to cool off in the pool deter you from getting a solid workout. While swimming laps is a fantastic exercise, it’s not the only way to get fit in the water. Whether you’re dealing with a crowded pool or simply prefer to enjoy the water with friends and family, there are plenty of ways to turn your pool time into a full-body workout.

The Benefits of Pool Workouts

Exercising in water offers a host of benefits. The natural resistance of water provides a low-impact workout that’s gentle on the joints, making it ideal for people of all fitness levels, including those recovering from injuries. Additionally, the buoyancy of water supports your body, reducing the risk of injury while still allowing you to perform movements that enhance strength, flexibility, and cardiovascular fitness. Plus, working out in the water can help keep you cool and comfortable even during the hottest days.

  Get Your Steps In

One of the simplest ways to incorporate cardio into your pool routine is by walking or jogging in the water. Jesse Zucker, a certified personal trainer with BarBend, suggests walking or jogging the length of the pool. The resistance provided by the water makes these seemingly easy activities much more challenging than they are on land.

**How to Do It:**

– **Walking:** Step into the shallow end of the pool to begin. Keep your steps steady and try to walk the length of the pool. Increase the intensity by moving into deeper water or by speeding up your pace.
– **Jogging:** Once comfortable with walking, transition to jogging. Keep your movements controlled and maintain good posture. Jogging in water engages more muscles than on land, providing a great cardio workout.

  Tread Water for a Full-Body Workout

For a more intense cardio session, head to the deep end of the pool and tread water. This exercise requires you to keep your body afloat using a combination of arm and leg movements, providing a full-body workout.

**How to Do It:**
– Start in the deep end where your feet can’t touch the bottom.
– Use a scissor kick or flutter kick with your legs and circular motions with your arms to keep your head above water.
– Tread water for 30 seconds to one minute at a time, taking breaks as needed.

  Incorporate Resistance Training

Water naturally provides resistance, making it an ideal setting for strength training. Milica McDowell, a certified exercise physiologist, points out that pool workouts can effectively challenge your muscles.

**Upper-Body Strength Exercise:**
– **Figure-Eight Arms:** Stand in chest-deep water with your arms submerged. Move your arms in a figure-eight pattern, front to back. This motion targets the biceps, triceps, and deltoids. Perform this exercise for 30 to 60 seconds, repeating for several sets.

  Enhance Your Workout with Pool Noodles

Pool noodles are not just for kids—they’re excellent tools for amplifying the resistance in your pool workouts. Andy Chan-Fata, a physical therapist, recommends using a pool noodle for arm circles.

**How to Do It:**
– Hold a pool noodle with both hands and stand in chest-deep water.
– Make large circular motions with your arms, moving the noodle through the water.
– Perform this exercise for 30 to 60 seconds, focusing on maintaining a steady and controlled motion.

 Sculpt Your Chest and Shoulders

Another effective exercise for the upper body is the scissor motion. This exercise targets the pectoral muscles in your chest and helps tone your shoulders.

**How to Do It:**
– Stand in chest-deep water.
– Extend your arms straight in front of you, then cross them over each other in a scissor-like motion.
– Swing your arms out to the side and then behind you, maintaining the scissor motion.
– Continue this for 30 to 60 seconds, aiming for three to five sets.

  Add Aquatic Dumbbells for Extra Resistance

Aquatic dumbbells, made of lightweight, buoyant materials, are perfect for adding resistance to your pool workouts. Angela Ruest, a Pilates instructor, suggests incorporating these into your routine for an effective full-body workout.

**How to Do It:**
– Stand with your feet hip-width apart, holding an aquatic dumbbell in each hand.
– Keep your arms at your sides with your palms facing in.
– While standing still, elevate one knee and bend the opposing arm to reach for your shoulder.
– Alternate sides, staying light on your feet and maintaining a steady rhythm for one minute.

 Strengthen Your Triceps with Pool Edge Dips

The edge of the pool can be a versatile tool for strength training. Tricep dips are an excellent way to target the triceps and pectoral muscles.

**How to Do It:**
– Stand with your back to the edge of the pool.
– Place your hands on the edge behind you, fingers facing forward.
– Lower your body by bending your elbows, then push yourself back up to the starting position.
– For an added challenge, lift your legs into an L-position while performing the dips to engage your core.

  Safety Tips for Pool Workouts

While pool workouts are generally safe, it’s essential to take some precautions to ensure a safe and effective exercise session:
– **Stay Hydrated:** Even though you’re in the water, it’s easy to forget to drink water. Make sure to stay hydrated.
– **Know Your Limits:** Start slowly, especially if you’re new to pool workouts. Gradually increase the intensity as you become more comfortable.
– **Be Mindful of Pool Safety:** Always be aware of your surroundings and ensure you can easily reach the edge of the pool or a flotation device if needed.
– **Listen to Your Body:** Pay attention to how your body feels during and after your workout. If you experience any pain or discomfort, stop immediately and consult a professional if necessary.

Exercising in the pool offers a refreshing and effective way to stay fit during the hot summer months. Whether you’re walking, jogging, treading water, or incorporating resistance exercises, the pool provides a versatile environment for a full-body workout. With these exercises, you can enjoy the benefits of staying cool while keeping your fitness routine on track. So next time you hit the pool, try out these exercises and dive into a healthier, fitter you!