You might find that you are looking for a great way to lose weight and improve your fitness level while keeping it easy on your joints. If so, then we’d recommend some pool exercises. Everyone has access to a local pool, whether that’s via a private gym or local leisure centre. You’ll find that exercising in water can give you a low-impact, effective, and fun way to burn calories. You’ll be able to build lean muscle and improve your cardiovascular fitness along the way. Whether you’re a regular pool swimmer or just thinking of starting out with trips to your local pool, aquatic exercise is a great option for anyone looking to lose a bit of weight and tone up. To help you on your way, we thought we’d put together some of the best pool exercises for weight loss and how they can benefit your overall health.
Best Pool Exercises for Weight Loss
Water-based exercises offer so many great advantages over land-based exercises, particularly for people with joint pain, chronic conditions, or those recovering from injuries. You’ll find that the buoyancy of the water reduces the impact on your joints, making it an ideal choice, especially for older adults or anyone in need of a low-impact workout option. Additionally, you’ll benefit from the resistance of the water, which will help strengthen your entire body. Swimming and water exercises also burn more calories than you think. For those struggling with excess body weight, aquatic exercises can provide a safe, enjoyable, and effective way to shed a few pounds.
The Science Behind Water Workouts
Fitness coaches and personal trainers will tell you that exercising in water not only provides natural resistance but also engages multiple muscle groups simultaneously. This will give you that full-body workout you are after. You’ll also find that the hydrostatic pressure of water aids in blood circulation, and the cooling effect of the pool water helps regulate body temperature, allowing you to sustain physical activity for longer periods. You’ll also enjoy the bonus of the water resistance ensuring that every single movement requires more effort than it would on land. This will give you a higher calorie burn and improved cardiovascular system health.
Essential Gear for Pool Workouts
Before starting your swim workout, consider equipping yourself with a few of these essentials to get you on your way.
- Swim cap to protect your hair and reduce drag.
- Water shoes for better traction and foot protection.
- Pool noodles and flotation devices for added support.
- Water weights and hand webs for resistance training.
- A water bottle to stay hydrated during your session.
And don’t forget to get yourself a new swimsuit. New you, new swimsuit!
The Best Pool Exercises for Weight Loss
Here are some of our suggested water workouts for burning calories, building strength, and improving your overall fitness:
Water Walking
Water walking in waist-high water or chest-deep water is a good exercise to start with and it’s one of the exercises we recommend for beginners or those who have recently returned to fitness. All you need to do is simply walk across the pool, swinging your arms as you would on land. For added resistance, use water weights or wear hand webs. You’ll find that this low-impact exercise engages your lower body, abdominal muscles, and upper body while elevating your heart rate.
Tip: Alternate between forward and backwards walking to target different muscle groups and mix up your walking workout.
Tread Water
Treading water in deeper water is a fantastic full-body exercise that challenges your cardiovascular system and strengthens your muscle mass. You’ll want to keep your movements steady, alternating your arm and leg motions.
Variation: Perform intervals of 30 seconds at maximum effort, followed by 30 seconds of rest for a great interval training session. That feel-good factor will kick in straight away.
Flutter Kick
You can do this one by holding onto the side of the pool or a flotation device and kicking your legs in a fluttering motion. This exercise primarily works your lower body while also engaging your core.
Advanced Option: Perform flutter kicks without holding onto anything to work on your balance and coordination. It takes a good deal of practice to get this one right.
Aqua Jogging
Aqua jogging in the shallow end of the pool or using a flotation device in deeper water is one of the best ways to mimic running without the impact on your joints. It’s perfect for anyone suffering from joint pain or those recovering from an injury. It’s also an effective cardiovascular exercise that helps burn calories and tone your entire body.
Tip: Alternate between high knees and normal jogging to increase the intensity of your workout.
Water Aerobics
Group water aerobics classes at your local leisure centre or private gym are a great workout option for all fitness levels. You’ll find that these classes often combine cardio, strength training, and flexibility exercises for a full-body workout. Plus, working out in a group can improve your mental health and keep you motivated. You will find that you are much more likely to stick to going to a regular class if you become part of a regular group.
Resistance Workout with Water Weights
Using water weights or pool noodles, perform resistance exercises like bicep curls, shoulder presses, and tricep dips. You’ll love these exercises as they will strengthen your upper body and improve muscle mass.
Tip: Incorporate supersets (performing exercises back-to-back) to maximize your calorie burn in the pool.
Wall Push-Ups
Stand in the shallow end of the pool and place your hands on the wall of the pool. Perform push-ups by bending your elbows and lowering your chest toward the wall, then push back to the starting position. You’ll find that this low-impact exercise targets your chest, shoulders, and triceps.
Tip: For an added challenge, try this exercise in deeper water with your feet off the bottom of the pool. Tricky eh!
Leg Lifts and Scissor Kicks
Start this one by holding onto the edge of the pool or rest your arms on the pool deck. Then lift your right leg and left leg alternately or perform scissor kicks. These moves target your lower body and abdominal muscles and are a great workout.
Deep Water Workout with Flotation Devices
You can do these exercises using a flotation device. Try exercises like jumping jacks, bicycle kicks, or cross-country skiing in deep water. You’ll find that these moves provide a challenging cardiovascular workout while minimising strain on your joints.
Pool Plyometrics
Exercises like squat jumps and lateral hops in waist-high water or chest-deep water are excellent for building explosive power and burning calories. You’ll find that the resistance of the water makes these moves more challenging than their land-based counterparts.
Structuring Your Pool Workout
We recommend following a structured session when working out, something like this might be a good plan to follow -
Warm-Up (5-10 minutes): Begin with light water walking or jogging to increase your heart rate gradually. This is a lovely way to get all your muscles nice and warm to start with.
Main Workout (20-30 minutes): Choose 3-5 exercises from the list above and perform each for 30-60 seconds, followed by a short rest. Repeat the circuit 2-3 times for the most effective workout.
Cool-Down (5 minutes): End with gentle stretches or floating to relax your muscles and reduce soreness. This can also be used as a time to calm your mind.
Tips for Success
If you are planning on losing a few pounds, it will be best to pair your pool workout with a healthy diet.
Stay consistent and aim for at least three sessions per week. That way you are building a regular routine and setting yourself up for success.
If you’re new to exercise, are recovering from an injury or have health conditions, you might want to speak to your doctor before starting.
It’s also a good idea to bring a friend or join a class at your local swimming pool for extra motivation. Two or more will keep you motivated.
Have a look at these posts to find out which swimming stroke burns more calories or which swimming stroke is best for building abs?
Benefits Beyond Weight Loss
Regular water exercise doesn’t just help you shed pounds; it also offers loads of other great benefits:
Improves your cardiovascular fitness and reduces the risk of heart disease.
Increases your muscle mass and promotes lean muscle development.
Improves your mental health by reducing stress and boosting mood. Ever heard of endorphins?
Provides a new way to mix up your fitness routine, when they get a bit samey, you can find that you might start skipping your workouts.
Swimming and pool exercises are great for those recovering from illness, injury, surgery or managing chronic conditions.
Water workouts are some of the best workouts for weight loss, offering low-impact exercises for everyone. If you are looking for a way to get your fitness up and lose a few pounds this year, then you should head to your local swimming pool.