Great Summer Workouts
Poolside Fitness continued...
But it's not very social, so if you're with the family, make it fun.
"Everybody's got floaties," says Pittsley. Any kind will do, but the
smaller, the more work you'll have to do. For example, one of those long,
skinny noodles is a great challenge.
Try putting it under your arms or holding it with your hands and doing
flutter kicks while staying afloat, he says.
"The kicking works the quadriceps and hamstrings and a little bit of the
glutes," says Pittsley.
Then try balancing the floatie on the lower body, either across the hips or
between the legs, and work the shoulders, arms, and back trying to stay afloat.
"These exercises can be used as a combination of cardiovascular and
toning," says Pittlsey.
Compete with family and friends for time or distance. Have races with
mid-torso power walking in the shallow end of the pool, says Ayres. Put your
hands underwater and swing the arms with open hands to increase resistance.
Calabrese recommends water aerobics. Organized classes are great, but why
not create your own? she says. Here's a sample routine to try:
- Warm up by walking the perimeter of the pool, then jogging it. In the
shallow end, do 90 seconds each of walking lunges, squats, and leg lifts to the
front side and back, holding on to the edge. Finish working the lower body with
flutter kicks holding the edge or using a kickboard. Then submerge to the neck
and do chest presses, reverse flies, bicep curls, and arm circles to work the
- "For the core," Calabrese says, "try floating prone [face down]
and supine [face up] and keeping the body straight using only the arms and
- For muscle endurance, she says, "go to the deep end and tread water as
long as you can for the finale." Tread just with the arms, then just with
the legs, then with both.
The water is a good place for exercise beginners because of the low stress
to the joints, say experts.
No matter where you choose to be this summer, all these outdoor activities,
says Calabrese, bring you back to being a kid. "As adults, we go to the
lake or beach and we just sit there. Let being outdoors bring back all those
childhood memories of the fun vacations you had. You'll never regret the
memories you create doing these activities as a family."