As we enter the third month of the New Year, most of us have already long-abandoned the usual resolutions. Let’s face it, it can be a struggle to balance our busy schedules with our desire to improve our physical wellbeing and hit our fitness goals. Or, maybe our enthusiasm was simply misdirected – why sign up for an expensive gym membership when you have access to one of the most effective fitness tools in your own backyard? Here’s why you should start integrating aquatic fitness into your workout regime.
Exercising in water has many benefits for both your physical and mental wellbeing. In fact, just 30 minutes of swimming per week is proven to reduce the risk of heart disease, stroke and Type 2 Diabetes.
Usually people associate water and fitness with swimming. While swimming is great for your body – a gentle swim will burn up to 200 calories in 30 minutes, however, it isn’t the only way you can use your pool to exercise. Why not give these exercises a try next time you’re in the pool:
Outer Thigh Lift
Stand in the water with your right side against the edge of the pool for support. Lift your left leg out to the side and back together. Do this for 20 reps, before changing sides.
Tick-tock Hop
Put your feet together and jump from side to side. This is a great way to increase your heartrate and boost cardio fitness!
Flutter Kick
With your back to the edge of the pool and using your arms for stability, extend your legs and kick quickly. Alternate between 1 minute of kicking, 30 seconds of rest.
Treading Water
A whole-body workout that will burn those calories fast! Alternate between fast movements and slower, controlled movements, at a ratio of 2:1.
Increase the challenge
You can do this by adding equipment like float belts, water paddles or webbed gloves. Don’t be afraid to mix it up with other exercises as well!
As with all exercise, you should never push yourself beyond your physical limits. We recommend exercising in chest-deep water – if you’re in water above your depth, it might be worth investing in some floating equipment such as a vest or kickboard. If you’re exercising in the sun, don’t forget your sun protection!
Want more great pool tips and hacks? Why not give the BioGuard Facebook page a follow!
References:
www.fitnessmagazine.com/workout/express/20-minute/20-minute-water-workout/
www.fitnessmagazine.com/workout/lose-weight/total-body/pool-workout/?page=2
