Are you wanting to shed the quarantine 15 but overheating before the second mile of your run? Don’t worry — you can get an effective workout with the help of a swimming pool.
If you want to create the ultimate swim workout, you can choose from a variety of activities. You can also make up individualized routines that combine ideas from the practices you love the most.
If you thought it was challenging to balance in tree pose on land, wait until you try it on a rocky paddleboard. You will blast your core with this workout. The introduction of summer heat makes it feel like a hot yoga class — but relief is only a splash away. You will develop mindfulness and take your land practice to new heights.
Another core-blaster, surfing will also improve your sense of balance. Plus, it gives you an exhilarating sense of freedom when you feel as if you are flying over the water. You will get a full-body workout. You will blast your quads and hamstrings as you keep your knees bent to balance. You use your arms as you swim out to catch the wave and to help you remain upright.
If you are familiar with land Tabata, you might know that it balances 20 seconds of intense activity with 10 seconds of rest. You then complete eight rounds of each exercise following this pattern. While the land version often includes high-impact moves that prove problematic for folks who have arthritis or other joint problems, taking it in the water cushions your knees and hips. The buoyancy supports most of your weight, making it more comfortable to improve your range of motion.
Do you like to dance? Maybe you feel like you have two left feet on land, but look how graceful water mammals like dolphins move in their native environment. This workout blends the fun Zumba philosophy with resistance moves that tone your entire body while you stay cool and comfortable. Who needs a crowded nightclub floor when you can get your groove on in the pool?
Water skiing looks simple to the observer — how can you work your muscles by standing there? However, you do most of the work as the boat pulls you along. It takes massive core strength to get yourself upright, and it doesn’t become a picnic to balance once you get there. You also use your legs and arms, making it a total-body workout. Once you master the art of getting on your feet, you can start experimenting with tricks that will make the folks tanning on the beach ooh and aah.
Are you one of those folks who stick to fitness better when you work out with a group? If so, water volleyball may be for you. The resistance of the water makes it more challenging to get to the ball, firing up your hamstrings and quads. The water helps take away some of the advantage taller players have on land if you are shorter. Plus, it’s a fabulous way to make new friends — and you’re more likely to avoid the urge to snack on your couch when your teammates need you.
Finally, you can’t go wrong with old-fashioned swimming when it comes to water workouts. You can do anything from the breast to the crawl stroke to get your entire body moving. If you don’t like what chlorine does to your hair, you can always don a swim cap to protect your locks. Alternatively, head to the beach. Saltwater often makes for gorgeous tousled waves that let you slip a coverup over your swimsuit and head directly to lunch with your best friends after you get in your workout. It also takes strength to swim against the current.
You don’t have to sweat it out all summer to get in fabulous shape. With these ultimate swim workouts, you will look and feel your best while keeping cool.