Swimming Pool Exercises and Workouts for Home Use

The whole family can benefit from fun pool exercises.

The whole family can benefit from fun pool exercises.

Home swimming pools provide an easily accessed workout option in the United States, with 10.4 million residential swimming pools in the United States in 2011, according to the Centers for Disease Control and Prevention. Depending on the size and depth of your swimming pool, you have a multitude of options for incorporating aquatic exercise into your regimen. Lap swimming provides an excellent workout, but if your pool is small you can still burn calories, improve your endurance and boost your strength with other water exercises.

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Is Water Aerobics As Good As Weight Lifting?

Water aerobics provides a cardiovascular and strength-training workout.

Water aerobics provides a cardiovascular and strength-training workout.

If you think of water aerobics as an easy workout where people bob and float around the pool, think again. A water aerobics workout challenges your heart, lungs and muscles, and because the water surrounds your body, it provides resistance in every direction. Weight training on land strengthens muscles by lifting a weight against the force of gravity and the same muscle contracts to both lift and lower the weight, potentially leading to greater strength gains.

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The Range of Motion Exercises and Resistance Bands

One of the greatest benefits of training with resistance tubing is the fluidity of the movement

One of the greatest benefits of training with resistance tubing is the fluidity of the movement

Every joint in your body has a specific range of motion. If your muscles are imbalanced or you experience periods of prolonged inactivity, your muscles and connective tissue may get tight and restrict a joint’s movement. Ideally, all of your muscles and connective tissue will be equally strong and flexible, so you can move your joints through their full range. Resistance bands are a good tool to improve range of motion, because they provide resistance to strengthen muscles, as well as support to stretch them.

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The Best Exercises for Tired Muscles in a Swimming Pool

Doing a yoga warrior pose in the water hyperextends your hip, helping tired muscles recover

Doing a yoga warrior pose in the water hyperextends your hip, helping tired muscles recover

Tired muscles are a common concern no matter what your age or activity level. Your muscles may be tired from a workout, yard work, a chronic medical condition or from rehabilitating an injury. An aquatic-based recovery workout reduces muscle fatigue and post-exercise pain, partly because the hydrostatic properties of water help decrease inflammation, according to a study in the “International Journal of Sports Medicine.” Dynamic range-of-motion exercises combined with diaphragmatic breathing also decrease muscular tension and increase relaxation. Stand chest deep in a swimming pool and perform these fluid, gentle movements to facilitate muscle recovery of your major muscle groups. Do 10 to 20 repetitions of each exercise.

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Proper Way of Using Aquatic Water Dumbbells

Aquatic dumbbells are inexpensive tools that can greatly enhance strength training in the water

Aquatic dumbbells are inexpensive tools that can greatly enhance strength training in the water

Water exercise is a fun and energizing workout that can provide aerobic, strength and flexibility training. Aquatic dumbbells are shaped like the weighted dumbbells used for land exercise, but are light because they are made of foam or plastic floats attached to a plastic rod. The weights you use on land work your muscles as you raise them against gravity, but in the water, the resistance is opposite. The dumbbells resist your efforts to lower them. The bigger the foam or plastic floats on your aquatic dumbbells, the more resistance they will provide.

Swimming Equipment for Deep-Water Exercises

Waist flotation belts are popular flotation aids used with deep-water exercises.

Waist flotation belts are popular flotation aids used with deep-water exercises.

Deep water is the perfect environment for a nonimpact cardiovascular workout. But it’s also a great option for flexibility and strength training. Because of this, deep-water exercises are popular with everyone from elite athletes looking for cross-training to people rehabilitating injuries or suffering from chronic illnesses such as fibromyalgia and arthritis. Because the exercises are done in water that is over your head, some sort of flotation device is used to keep your head above the water. Along with equipment for flotation, special equipment to enhance resistance is also used for deep-water exercise.

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Does Swimming Make Your Butt Bigger?

Does Swimming Make Your Butt Bigger?

Jump into a pool for a refreshing swim and you’ll do more than just cool off. Whether you choose a butterfly, freestyle, breast or back stroke, swimming is an aerobic workout that boosts your energy, helps you slim down, strengthens your muscles and increases your range of motion. But, will it make your butt bigger? Because swimming burns calories and increases muscle strength, it helps lower your body fat and define your muscles, leaving you with a toned and shapely bottom that will look great in any pair of jeans.

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