The Complete Guide to Exercising in Your Swimming Pool

Believe it or not, your swimming pool provides the perfect place for exercise.

If you’re looking for a new and fun approach to exercise, working out in the water might just be for you. Refreshing and exhilarating, you can combine swimming laps with a variety of pool-friendly exercises to meet your needs and help you achieve your goals. In this article, we cover everything you need to know about water-based exercise.

The Benefits of Water-Based Exercise

Regular exercise can result in many sought-after health benefits. When completed in the water, those health benefits tend to increase, while the toll on your body is eased simultaneously.

  • Weight loss
  • Weight maintenance
  • Stronger muscles
  • Improved flexibility
  • Better mobility
  • Improved balance
  • Eased aches and pains
  • Less stress
  • Better skin
  • Enhanced circulation

Before starting any exercise regimen, including one in a swimming pool, we recommend consulting a physician to ensure your best health.

What You’ll Need…

Before you begin your journey to weight loss and improved health, there are a few things that you may need to invest in, gather or create first to help you better engage in regular exercise.

  1. Quality bathing suit
  2. Large towel
  3. Waterproof sunscreen
  4. Exercise playlist
  5. Bluetooth speaker
  6. Pool noodles
  7. Reusable water bottle
  8. Water weights

We also recommend setting some short-term, realistic goals for yourself. Focusing on the smaller goals can prove to be more effective than only focusing on the long-term ones. This is because the short-term goals can be achieved faster than the long-term ones, which can help to keep you motivated instead of discouraged.

Warming Up

Your warmup can take anywhere from two to 15 minutes, depending on your fitness level and personal preferences. Use this time to complete slow and low-impact cardiovascular exercise, along with a variety of dynamic stretches. This can be done on dry land or in the water, although we do recommend doing your warmup in the pool so that your body can acclimate to the temperature of the water.

Your Workout

Your workout depends on a few factors, including your goals, fitness level, personal preferences, and state of health. As a rule of thumb, we generally recommend the following routine:

  1. Warmup
  2. Light cardio
  3. Weight training
  4. Moderate cardio
  5. Cooldown

You may adjust your exercise routine based on your wants and needs.

Cardiovascular Exercises

  • Walking, jogging or running
  • Swimming laps
  • Treading water
  • Jumping jacks
  • Flutter kicks

Abdominal Exercises

  • Reverse crunches
  • Torso twists
  • Wall plank
  • Flutter kicks
  • Noodle plank

Arm Exercises

  • Wall push-ups
  • Bicep curls (water weights)
  • Triceps dips
  • Lateral raise (water weights)
  • Overhead extension (water weights)
  • Dumbbell row (water weights)
  • Ball push-downs

Leg Exercises

  • Squats
  • Jump squats
  • Lunges
  • Reverse lunges
  • Step-ups (optional water weights)
  • Kettlebell swings (water weights)

Cooling Down

After your workout is complete, a proper cooldown is in order. Take some time to walk around your pool slowly, performing both static and dynamic stretches. Grab a flotation device or noodle to wind down and relax, you deserve it!

All Florida Pool & Spa Center

Queue your favorite playlist, put on a bathing suit made for activity and fill up your reusable water bottle with ice water – and you are ready to exercise! Remember, consult your doctor first before engaging in a new exercise regimen. Your health is always our top priority! For more information, tips and tricks to live a healthy life or advice for the modern pool and spa owner, check out our blog. For any inquiries about pool cleaning, backyard essentials or water care products, speak with one of our experts at All Florida Pool & Spa Center today. We are happy to assist!

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