Top Tips for Swimming Pool Workouts and Safety

swimming pool workouts women exercising

Swimming pool workouts are one of the best exercises available for all of your muscles. One you may worry that a swimming pool is hard to maintain and a drain on the environment, there are ways around this. In this article we examine some of the best methods to improve your health and the help of the environment and your pocketbook through wise choices and decisions in swimming workouts and pool maintenance.

5 Top Safety Tips Before Your Workout

  1. If you are out of shape, begin slowly – You can exhaust yourself and burnout on swimming just as with any other form of exercise. Start with short, easy swim sessions to get yourself back in shape.
  2. Avoid poor water quality – Excessive chemical levels or bacteria in the water threaten your health and are bad for the planet.  Engaging a professional pool service to care for your pool is an investment in your health.
  3. Don’t run/exercise outside the pool. Do all of your pool exercises in the water. It is unsafe to exercise on the slippery surface of the pool deck.
  4. Use the buddy system! Be certain that someone knows you’re swimming, or have a friend swim and exercise with you. In this way, you will enjoy your pool exercise more and be more certain of your safety.
  5. Have your pool regularly inspected to be certain that all surfaces are free of tripping hazards. Whether your pool has a liner or concrete surface your weekly pool service professional should inspect for damages and provide pool repairs promptly as needed.

Simple Swimming Pool Workouts

Water Running

Also known as aqua jogging, this exercise provides the high-intensity cardio aspect of running without the punishing impact of striking on a hard surface. “The water should be just below your neck, and if you want to engage your arms, you can add hand paddles to engage your triceps and biceps,” Minardi says. Essentially, you run through the water just as you would outdoors (only with slight tweaks on proper form). Your back should be straight; your arms should be bent at the elbow, and your hands balled into fists as you pump them through the water. Run as hard as you can. Do 3 rounds of 5-minute running intervals.

Leg and Core Toners

Stand with your back against the side of the pool, and your arms extended backwards holding the edge of the pool on each side. Then, pull your legs up toward the surface, keeping them together until they’re extended straight out in front of you. Next, move your legs outward to a V-position and then back together. Keep them together, and move back down to the starting position. Keep your movements controlled, engaging your abs and glutes to complete each motion. Continue pulling them up, out, in and down for 3 sets of 20 reps.

Water Crunches

“Nothing beats the water resistance of a pool for targeting abs with a greater range of motion,” says Minardi.  Float in the water on your back perpendicular to the side of the pool. Put your legs, from the knees up, on the deck of the pool, while the remainder of your body is flat in the water.  Use your abdominal muscles to pull your upper body up out of the water as far as you can. Use your muscles again to lower your body back into the water. Do 3 sets of 20 reps.

Recommended Water Weights for Your Workout

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