Exercises To Lose Weight In Pool
Pool exercises are a great way to switch up your routine, and working out in the water is also the perfect way to build up your strength and balance, since the water provides natural, gentle resistance that’s easy on your joints.
Water workouts are a great way to lose weight, increase movement in your lifestyle, and stay in shape. Pool exercises are known for their low impact benefits, so even people with physical limitations or people who are recovering from an injury or surgery are able to perform them. In fact, pool workouts can be one of the best ways to increase mobility after a major surgery.
Depending on how often you exercise in the pool, you may want to invest in special gear- here are the basics so you will be fully prepared to get the most out of your pool exercise plan:
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It is helpful to use goggles and a swim cap in order to stop water and your hair from getting in your eyes. While it’s not required, you might want to purchase a pair of specialized water running shoes that are designed to provide you with extra grip and cushioning against the hard floor of the pool. Other optional equipment include a floatation belt, water dumbbells, a kickboard, and paddles to add resistance during arm exercises. These items- especially the kickboard, swim cap, and goggles– can really diversify the range of exercises that you can add to your workout and make you feel more comfortable in the water.
Remember that when you workout in the water, you still sweat (you just don’t notice it), so be sure to hydrate before, during, and after your workout. It can also be fun to head to the pool with a fitness buddy so you can stay motivated to complete your workout. Here are some easy and effective pool exercises that you can use for weight loss:
Simply grasp the edge of the pool deck while floating face-down in the pool, extending your legs straight out behind you. Stretch your arms out, and kick both legs vigorously. For increased challenge, focus on keeping your legs below the surface of the water, as that will increase resistance.
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If you have a kickboard, you can take this exercise to the next level by holding the kickboard in front of you, and flutter kicking as you do laps down the length of the pool. Try to build on the number of laps you do each time you get in the water- you will be surprised by how quickly your endurance increases!
Hold a pool ‘noodle’ vertically between both of your hands while standing in the shallow end. Press the noodle straight down into the water, and lean forward until your body is fully extended behind you, with your feet off the pool floor. Keep your head up, and try to hold this ‘plank’ position for 1-2 minutes at a time to build up your core muscles and tone your tummy.
Start in water that comes to about your chest, and tuck your heels together, with your knees slightly bent and pointing outwards. Lower your bottom down, then jump up as high as you can. Return back to your starting position after each jump.
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This pool exercise is great for weight loss as it works both your cardiovascular system and the large muscles in your legs and bottom. The deeper you go when you ‘load’ your muscles before the jump, the more calories you’ll burn!
Use the pool edge to do burpee jumps against the wall underwater. In the deeper end of the pool, hold the edge of the pool so your body is perpendicular to the edge. Tuck your knees into your chest, stack your feet, and put both of your feet against the wall. Continue to hold your grip on the wall while you jump off and extend your legs away from the wall as you activate your abdominal muscles. Bring your body to a parallel position to the surface. Continue for one minute.
Stand in the shallow end. Sit back into the water, and tread water with your hands out to your sides. Lift both legs at the same time so that you hinge at the hips and your entire body makes a large V-shape. Continue treading with your hands as you keep your legs as straight as possible. Crunch your abs by alternating between lifting your legs closer to your upper body, and then bringing them further away.
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If you need an easier modification for this exercise, you can always just tread water in a V-shape and skip the abdominal crunch.
Pool exercises for weight loss are a great addition to any fitness routine, but they’re especially helpful if you are recovering from bariatric surgery like gastric sleeve or LAP-BAND since water exercises help to both tone muscles and build cardiovascular strength.
To learn more about exercising before and after bariatric surgery, click the button below to contact our weight loss surgical team today!Swimming is an excellent cardiovascular exercise that’s easy on your joints and more. Let’s take a look at how swimming can help you increase your fitness level and lose weight. Most of you probably know that cardiovascular exercise is one of the best things you can do for your health, but maybe you are dealing with achy knees, an injured back or weak ankles. There is always a way to exercise. We just have to work around your limitations and figure out what you can do.
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Cardiovascular exercise is any rhythmic motion using large muscle groups that increase the heart rate. As you increase the heart rate, your body temperature will also increase causing your body to burn calories. Examples of cardiovascular exercise include:
According to the American College of Sports Medicine’s Guidelines for Exercise Prescription, the recommendation for sustained weight-loss is 60-90 minutes of daily moderate to vigorous physical activity/exercise. At first, 60-90 minutes of exercise seems like a lot. You should start out committing to do about 30 minutes each day and gradually increase up to the recommendation. Remember, your exercise does not have to be 60 minutes all at once. It is fine to do shorter bouts of exercise. For example, you could do 30 minutes two to three times each day to equal the recommended 60-90 minutes total.
Have you thought about becoming a swimmer? Swimming is probably the most fun, low impact and healthy way to exercise. Regardless of your size and experience, people of all ages can use water aerobics as cardiovascular exercise.
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Combined with a healthy diet, swimming is an ideal exercise for individuals who have excess body weight and cannot do weight-bearing exercise such as walking, jogging or running. Since swimming combines both your lower body and upper body at the same time, it equals a total body workout. While in the water, you not only get a good cardio workout, but you will also gain benefits from the resistance of the water to help target those problem areas.
Swimming is a good way to increase your core strength and balance. Swimming just 30-60 minutes three to four times per week can notably reduce your risks of stroke, heart disease, type 2 diabetes and some cancers as well as lower your resting heart rate, lower your bad cholesterol (LDL), increase you good cholesterol (HDL) and lower your blood pressure. Swimming is a true full-body workout and a great way to keep the whole body in shape.
Because swimming is non to very-low-impact and a non-weight bearing form of cardiovascular exercise, it makes it very valuable to people who may be struggling with limitations that go along with obesity, range of motion issues and injuries. While in the water, you will also be stretching your muscles and increasing your mobility and you have 80-90 percent less weight pulling and pressing at your bones and joints.
Decoded: Why Swimming Is The Best Weight Loss Exercise To Lose More In Less Time
With 80 percent less weight, you are more likely to exercise with less pain; therefore, allowing your workouts to be longer and burning more calories to aid in your weight-loss. Swimming does not cause pressure on your joints and muscles and should not cause the aches and pains that some other types of exercise can cause. This makes swimming a great exercise to help in weight-loss.
Doing intervals is an excellent way to keep your metabolism up long after you finish your exercise. Interval training is when you start out at a slow speed for one to two minutes, then go faster for one to two minutes. Continue to do this routine until you are finished and then do a five minute cool down lap. If you are unable to do the faster pace for a whole minute, just increase the speed for 20-30 seconds and then slow down letting your heart rate come down. Then repeat the intervals.
To lose or maintain weight, you must be consistent with your exercise. Exercising once a week isn’t going to cut it. Remember the guidelines mentioned earlier. For sustained weight-loss, you should aim for 60-90 minutes of cardiovascular exercise five to six days per week. Indoor swimming is a modality of
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