November 2011
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Changing Your Hot Tub Water in 4 Simple Steps
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How to Choose the Right In-ground Pool for You
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You’ve rolled back the pool cover and fired up the pump. Now that the water’s ready, it’s your turn to get in shape. But you don’t have to travel to the gym to get bathing suit-ready. Use your pool to start a new exercise routine or just get active with family and friends.
“You just can’t go wrong in the water,” says Rhonda Flatz-Byers, a swim and lifeguard instructor and high school swim coach in Corvallis, Ore. Anyone can benefit from low-impact water fitness, regardless of age or experience level. “Moving against the water is resistance all around,” she says. “You can exercise nearly everything that needs to be exercised in a water environment.”
She suggests committing to at least three workouts per week, each about 30 to 45 minutes. When you’re ready for more, to see quicker results, add on another day about every three weeks to give the body time to adapt.
But above all, enjoy yourself. “There’s no reason you can’t work hard and have fun at the same time,” Flatz-Byers says.
Here are some fun ideas for getting in shape in and around your pool—both for when it’s warm enough to jump in and while it’s still a bit too cold.
Water Fitness: When it’s Warm Outside
- Water Aerobics. Doing cardio in the pool will help improve endurance, balance and coordination. Read “Water Aerobics: Getting Started” to incorporate water jogging, hydro jacks and leg lifts into your routine.
- Accessories. By adding equipment like swim gloves and hand buoys, you can combine strength training with your aerobic workout, Flatz-Byers says. Or just throw on an old pair of shoes to increase resistance while water jogging.
- Swim Races. Swim meets help the whole family get their hearts pumping with a little friendly competition. Have someone with a stopwatch stand on deck and time racers to see how their speeds improve over time.
- Team Sports. Grab the kids, call the neighbors and choose teams. Sports like pool volleyball and basketball or water polo take plenty of stamina thanks to all that jumping and treading water. Consider making “pool playoffs” a regular weekend event.
Water Fitness: When it’s Cool Outdoors
- Stretches. Stretching before any workout is smart, but if you’ve been lounging all winter, you’ll definitely want to limber up—why not do it poolside? Walking, calf stretches, quad stretches and lateral bends will prepare your muscles to hit the water when it heats up again. Remember to take it slow and work muscles, not joints.
- Yoga. Competitive swimmers have learned how yoga increases strength, flexibility and coordination. The focused breathing also aids in circulation, delivering more oxygen to your muscles. And like water fitness, it combines low-impact exercise and relaxation. Bring your yoga mat outside to enjoy your beautiful pool at the same time.
- Pilates. If you like the idea of poolside yoga, why not try poolside Pilates, too? Pilates burns fat while toning those core muscles that you’ll want to show off this summer.
