Happy Last Weekend of August Clients!
Growing up in the Northeast, I can think of only two families that had swimming pools. The Petron’s (friends of ours who actually owned a company that built most of the pools in Northern New Jersey; a company for which my dad of course worked for) and the Fuscos (whose father, Lester, aka “Uncle Chubby”, was my dad’s childhood and adult best friend).
But here in Not-So-Sunny So-Cal, many of you have or have access to these oases which are so scarce in the Northeast. However, I can only think of three clients that take advantage of the exercise benefits that these large, in-ground tanks of water aka alternative fitness centers offer.
So today, I will help map out some exercises (other than swimming laps) that can be just as effective for weight loss as above ground training can be.
But remember, any exercise program is only as good as its frequency, intensity and duration. Therefore, whether you chose to do only one or all of the movements listed below, try to keep “the workout” going for at least 30 minutes and yourself going as hard as you can (without risking injury of course). And, if possible, try to get yourself on a semi-regular schedule. Two times a week, along with your “Bill Training”, IFC cardio and your DIET should be plenty!
Leg Lift: Stand in shoulder-deep water and hold onto the edge of the pool lightly for balance. Extend your right leg straight out to the side as far up as you can bring it. But, only go as far as you can while keeping toes pointing toward the pool wall (don’t let your ankle turn) and keeping your hips straight toward the wall. Complete 8-10 times. Repeat on left leg.
Water Roman Chair: In deep water, float either on a tube or two kickboards (resting under your arms). Place your feet together and bend your knees up to at least waist-level, pause briefly and return. Repeat 8-10 times.
Lateral Raises: Stand in shoulder-deep water with arms hanging straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause briefly and repeat.
Swim/Walk Interval Laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.
Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Keep your feet planted firmly on the ground. Squeeze your glutes as you raise up. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.
Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water. If using a flotation device, run in place with your feet never touching the ground. If on the ground, try running 1-2 laps and then resting for 60 seconds. It’s more challenging in deep water and less in shallow water.
So, there you have it. Your own Aquatic Workout! There are obviously countless other activities that can help you burn calories and lose weight while in the pool; but I’ll let you figure those out for yourselves! Okay Craig?