Have a pool and looking to stay active this summer? Then you’ve come to the right place! Water aerobics is a great way to stay healthy and active, and they’re great for everyone. Perhaps the best part about exercising in your pool is that the buoyancy of the water gives anyone regardless of size, age, or athleticism the ability to participate. Aquatic training will allow you to use your imagination on how you attack each exercise and get in shape. Before we dive into some exercises, we’re going to list some of the benefits that make aquatic training so good for you.
Swimming is perhaps the most common and popular method of pool exercise. It doesn’t matter what swimming method you use or what type of pool you have; as long as you’re out there doing laps you’ll be burning calories. If you want to make swimming more effective you can use either the BowSwim® Resistance Swimming System or the Kokido® Swimcord™ Aqua Aerobic Swimming Pool Exercise Device. These devices will give you even more resistance, which in return will lead to better results!
In water no higher than chest high, begin to run/walk in place or from point A to point B. This is a pretty easy and self-explanatory method of exercise that can be done by anyone. If you are running or walking in place you can also use resistance bands or the Aqua Leisure® Aqua Fitness® Swimming Pool Set to increase the difficulty. The intensity of this exercise is completely up to you and can be done at your own pace.
Jumping Jacks in the water should be treated the same as they would be on land. The form is exactly the same but you'll be met with more resistance while limiting the pressure on your joints. To make this more difficult and give yourself even more resistance, you can use resistance bands, weights, or go into deeper water if you have an in-ground pool. Jumping jacks will help target your legs, core, and shoulders all while providing you a cardiovascular workout. You can either perform as many jumping jacks as you can in a set amount of time or you could do a predetermined number for 3-5 sets.
This is another great exercise that will target your lower body. If needed, you may want to grab onto a wall for added support. For a forward lunge you will want to be facing parallel to the wall and lunge forward with one leg. Then stand back up to your starting position and lunge forward with your other leg. Repeat this for 3-5 sets anywhere between 5-25 times for each leg. The amount of reps and sets you do is going to be dependent on you’re current ability. However, it is important to make sure that you’re not allowing your knee to advance past your toes. Failure to do so may increase the chance of an injury occurring.
Just like forward lunges, side lunges will target your lower body and if needed, you can use your pool's wall for support while you're doing this exercise. Start off by facing the wall and taking an over-sized lunge to one side. Then stand back up to return to your starting position and lunge to the other side. Repeat this for 3-5 sets anywhere between 5-25 times for each leg. The amount of reps and sets you do is going to be dependent on you’re current ability.
In order to perform this exercise, you are going to need a pool noodle (a kickboard or any flotation device may work as well). Start off by holding your pool noodle straight out in front of you. Then pull the noodle in towards your chest and back out to the starting position. Make sure that you keep your core tight and complete 3-5 sets of however many numbers of reps you deem to be possible.
Just like the previous exercise, you are going to need a pool noodle (a kickboard or any flotation device may work as well) for this exercise. Begin by holding a pool noodle out in front of you at chest level with straight arms. Then pull the pool noodle down to your waist and then back to the starting position. Make sure that you keep your core tight and complete 3-5 sets of however many numbers of reps you deem to be possible.