You need not be an expert swimmer to benefit from water routines. Wade into the pool where water is higher than waist level. Do your walking there—make big steps or walk sideways using the step-close, step-close technique. Do calisthenics—stand on one area then raise legs sideways, forwards and backwards. Bring in a plastic stool, sit on it then do bicycle movements with your legs and feet.1. GO TO THE DEEP END
Hold on to a kickboard and do bicycling/jogging actions. For swimmers, wear paddles for more resistance during strokes. You can also squeeze a kickboard between your legs and use only your arms for swimming.
2. PUSH DURING TURNS
A good push involves the muscles of the hamstrings, buttocks, quads, and abdominals, and gives the thrust needed to cut through the water smoothly as you swim back. Flatten feet on the wall and put your weight on your heels, bend the knees then kick off hard using the toes.
3. WARM UP
Holding onto the side of the pool, dip yourself in the water several times, while blowing bubbles under. Swim a few laps before an intense workout. When you warm up properly, your body swims better, longer.
Read these other articles for more get fit tips!
- Walk It Out! 3 Tips for More Efficient Exercise while Walking
- New Study: 5 Minutes of Outdoor Activity Can Improve Mental Health
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(First published in Good Housekeeping Magazine, Better Body Section as "Rev it Up!" in January-February 2006; adapted for use in Female Network; photo by Jim Bahn via Flickr Creative Commons)
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