Dive In

Forget laps. Get a great water workout with these fun water exercises.

By Erica K. Perkins, Fitness Director, University of Virginia

As heat and humidity levels rise this summer, don’t ditch your workout. Instead, dive into a pool. On a sweltering day, nothing is more inviting than a sparkling pool. But don’t think you have to swim laps to burn calories and boost fitness. A variety of exercises and classes can be done in the pool -- everything from running and traditional aerobics to yoga and tai chi!

Burn calories impact-free

Aquatic exercise provides a respite from the stress on joints caused by walking, running or kickboxing. The buoyancy of the water provides an impact-free way to intensify your workout and still gives you all of the great fitness benefits you get on land.

The Aquatic Exercise Association says that the typical aquatic exerciser (combining upper and lower body movements) burns between 400 and 500 calories per hour. Although a person doing an aquatic workout generally has a lower heart rate than a person running or walking on land, cardiovascular benefits are comparable. This is because certain factors (such as lessened gravity, pressure and the cooling effect) influence the heart rate when in water up to mid-chest level.

Tone your muscles

According to Mary Sanders, an adjunct professor of exercise science at the University of Nevada, Reno, you can use the pool to strengthen and tone your muscles, especially your core muscles, which are constantly being stimulated as you work against the water’s resistance. The balance and agility you gain will improve your activities of daily and recreational living.

Improve your running time

Aqua jogging is a popular activity in the water. According to Doug Stern, a deep-water-running instructor for the New York Road Runners, pool running strengthens all key running muscles, which helps to increase your land-running turnover and stride length. Some studies have even shown that runners who train in the pool often improve their hip extension and run faster 5K times!

Join an aquatic class

If you enjoy the camaraderie of a group and the motivation of an instructor, try a few aquatic group exercise classes for a change of pace. Check with local fitness centers and local parks and recreation departments to learn about classes in your area. Try a few to determine the best fit for you. 

 A good class should include a good warm up, a period of cardiovascular and muscle conditioning that gradually increases and then decreases in intensity, and a cool down. The cool down should include plenty of flexibility exercises for the entire body.

Don’t be afraid to ask about instructor qualifications and safety precautions. Your instructor should be certified and may also have special training in aquatic exercise.

The pool is a fun, refreshing place to workout so don't be afraid to take the plunge into water fitness!