Swimming pool workouts burn excess fat, tone your body for a lean appearance and make you stronger, healthier and fit. Swimming boosts your metabolism while it burns calories for you to lose weight and it firms every single muscle in your entire body. Swimmers of all ages tend to have much more lean muscle and more trim hips and waists than non-swimmers.
How Do Swimming Workouts Work?
The best types of exercise include both burning calories to lose weight and increasing lean muscle mass for a great physique. Swimming workouts include both of these key items without any stress on any of your joints. People with arthritis and other joint issues may find that traditional exercises such as running, aerobics or weight training puts so much stress on achy joints that they just can’t get fit. Swimming exercises are the key for everyone no matter what age or condition.
Water is about 800 times denser than air, therefore it causes resistance naturally as you move through the water. Each time you kick, pull or push through the water, it expends calories, builds muscle, and tones your entire body. You can quickly see results in your core, glutes, hips, arms and shoulders. The loss of burning calories and building muscle increases your metabolism so you continue to keep burning calories long after your swimming workout.
Swimming Extends Your Life
The American College of Sports Medicine Conference reports that you can swim your entire life and that it makes you biologically up to 20 years younger than your actual age. A swimmer’s cholesterol levels, blood pressure, heart
function, cognitive function and central nervous system is all comparable to a person that is much younger.
Water Aerobic Exercises
You can join a water aerobic class, but if you have your own swimming pool, you are more likely to use it more often because you don’t need to plan ahead or drive anywhere to get great exercise benefits.
This water aerobics exercise firms your arms, abs, butt, hamstrings, back and chest. Go to the deep end of your swimming pool so you can’t touch the bottom while standing up. Cup your hands and move them in small circles while you tread water. Lift one leg straight out from the hip and point your toes on the other leg toward the pool’s bottom. Continue this for about 5 minutes, and then switch the position of your legs. Squeeze your gluts and quads on the leg pointing down to keep your leg straight. Continue alternating legs for 5 seconds each until you reach 30 seconds or 3 reps each.
Wave Maker Dolphin Kick
This exercise takes a bit to get used to, as it is an unnatural movement for humans. It tones your butt, back, legs and abs. Get in your swimming pool where the water is about the same height as your chest. Place one hand on the pool deck and the other against the pool wall just below water level with your fingertips pointing down. Extend both of your legs straight out behind you while holding your feet and knees together. Kick your feet in unison starting with your abs and hips, then your thighs, your knees and down to your feet. After you get the motion going, kick as hard as your can for as long as you can.
You can scull or move forward in your swimming pool to exercise your hips, arms and abs. First stand in the shallow end of your pool, then sit backward into the water while you tread water with both hands. Extend both legs together upward until your toes are out of the water. Move your hands in small circles by your hips with your hands cupped. This motion will move you through the water. Try this exercise for about 30 seconds to begin and then increase the time.
Muscle Sculpting Ball Lever
This water exercise can really sculpt your back, triceps, shoulders and abs. Go to the area of your pool where the water is about chest deep. Float facedown while holding the ball in front of your with fully extended arms and legs. Pull the ball under the water while keeping your arms straight and pull it to your thighs as fast as possible. When the ball is under you, it will raise you out of the water for a breath of air. After the ball touches your thighs, bend your elbows and bring the ball back to your starting position. Keep your arms and body as straight as possible for the best results. Continue this exercise for 30 seconds.
This exercise targets the entire body and uses strength from your shoulders, legs, core and back to roll. Lie on your back and float in your pool while grasping a beach ball to your chest. Keep your legs extended fully with your feet together. Roll in one direction over the top of the ball and make a complete revolution in the water. Alternate rolling from the left and right sides for about 30 seconds.
Doing each of these exercises for only 30 seconds each per day can have incredible results on your new beach body.