Outdoors, pool, sunshine, fresh air and a “kick butt workout’ equals a perfect day! Â For me there is nothing more rejuvenating, refreshing and enjoyable than a great workout in the outdoor pool on a beautiful day! Hopefully you have been wearing out your water exercise shoes while walking, lunging, jumping and running laps in your backyard or local pool. If not, it’s time to dive in for a soothing yet challenging deep water workout! Shoes on or off…it’s up to you!
Grab a pool buoy or a kick board and hold it over your head while treading water for 5 minutes. Back in the day, while training for my water safety certification our coach made us use a 10 pound brick. So, consider yourself lucky! If you are new to the water or a bit unsure of yourself in the pool get a water belt to keep you afloat. As you become stronger and more confident in the water you can challenge yourself further without the belt. I was in Dunham’s Sporting Goods yesterday to check out their supply of water fitness equipment. They have it all: Belts, gloves, pool Â bouys, jackets, water bells, water shoes, kick boards …you name it Â Dunham’s has it all!
Remember these important tips while treading water:
- RELAX…tense muscles wastes a tremendous amount of energy!
- Keep your leg movements small and your ankles relaxed!
- Stay upright in the pool!
- Keep your core muscles engaged!
- Maintain smooth rhythmic breathing!
- OPTION… Use your arms for treading water by sculling with your hands just under the water surface. Maintain an easy and relaxed pace!
- NEXT….The Rock Climber
Head to the wall! Face the pool wall and hold on lightly with both hands. Place your right foot on the wall as close to the edge of the pool as you can. Keep your knees bent and tucked into your body. Hold your belly tight as you switch your feet up and down the pool wall! This is rock climbing in the water! Focus on breathing – being a rock climber in the pool is not for light weights! Â Do this for 30 repetitions or 1 minute intervals with 15 second rest in between or swim or walk a couple of laps and get back to rock climbing!
The routine looks like this:
- Tread water for 5 minutes
- Rock Climb for 1 minute
- Walk or swim for 3 minutes
Repeat until you are exhausted! Don’t ever let anyone tell you that pool workouts are worthless or for sissy’s! Â Workouts out in the water just may be one of the most worthwhile fitness activities you’ll ever experience! Stay tuned for more great water workouts!
Never swim alone!