MOUNT KISCO, N.Y. -- One of the best things about working out in a pool is the deceptive ease of movement. Since the water effectively reduces your weight, exercises done in a pool can feel less strenuous; but make no mistake – your muscles are getting the full benefit of the exertion.
Of the multitude of exercises that can be done in a pool, running in water provides an exceptional workout. Running in water builds endurance l without stressing knee joints or adversely-affecting the tender joints in ones ankles. A single day of moderate running around the pool for 20 minutes has an effect comparable to at an hour of open-air running and drastically reduces the chance of joint injury.
The natural resistance of water easily lends itself to toning and strengthening exercises. The biggest muscles on your arm are your triceps, and you can get them stronger by simply extending your arms straight out in front of you, palms flat, and pushing down on the water’s surface. Once you reach your hips, rinse and repeat for three sets of 15-20. To work out your smaller biceps, just perform the reverse motion: start with your arms straight at your side underwater. Raise them up with the palms facing the sky until they are out of the water and parallel to your shoulders. Perform this for at least three sets of 15-20 reps.
Chronic back pain? Underwater pull ups help to strengthen the spine and core. Using the edge of the pool to hold onto, lower yourself into the water and use your arms to pull yourself back up. Find a number that’s comfortable for you and do 3-4 sets of this number of water-aided pull-ups.
Besides offering tremendous health benefits, exercising in the water is downright fun! So find a pool, grab a wall, and start having a blast while working out.