Navigate

Start Out

Pool workout to burn calories

 pool workout

Image credit: Shutterstock.com

The effects of gravity are reduced due to water buoyancy, and this creates a smaller impact on your joints as you exercise in the pool, in addition to strengthening your muscles and boosting cardiovascular activity as a result of water resistance. On top of all thatf, you don’t even need to know how to swim to do a pool work out.

Your lungs will need some time to adjust to breathing when in the water, so a more effective way to begin your pool workout is to mix it up with different intervals, intensities and different exercises.

You can try the following workout plan and slowly work your way up to more repetitions or increase the intensity of your workout. You will need a watch if you are timing yourself and a beach ball. You can take a break between each activity, but try your best to sustain the length of time when doing each activity.

Activity

Minutes

Level of Difficulty (1 - 10)

Walk slowly at the shallow end.(Warm up)

3

3

Side walk along the breath of the pool

3

6

Brisk walk at the shallow end of the poll, with arms pumping

2

6

Slow jog at the deep end

2

6

Run at the deep end

1

8

Wave kick

1

8

Otter roll at the deep end

1.5

7

K Tread at the deep end

1.5

6

Walk slowly at the shallow end (Cool down)

3

3

The Wave Kick is done by holding on to the edge of the pool with your hands and extending your legs behind at the surface of the water. Hold your feet and knees together and kick in a wave motion, starting with your abdomen and hips before working the wave through the legs to the toes. Kick hard and fast for one minute. If you’re having difficulty sustaining the movement for the full minute, you can part your legs and kick them separately.

The Otter Roll is done by floating on your back with legs held together while holding a beach ball to your chest. Use your entire body and try to roll over the beach ball in a full revolution. Take a breath and roll over on the other side. If you’re unable to roll over fully, rock from side to side slowly instead.

The K Tread is done at the deep end, where your feet cannot touch the bottom. You begin by treading water and scull with your hands (make small circles with cupped hands). Slowly lift your right leg in front as high as you can while pointing  the toes of your left leg towards the bottom of the pool. Hold for five seconds. Then quickly alternate your legs.

To receive the latest updates on the happenings in the Singapore sports scene, or to find out more about some of the latest programmes on offer at ActiveSG, like our Facebook page here.