Your Complete Guide to Swimming Pool Exercises

It’s really no surprise that swimming is one of the best exercises for you. It’s low impact, engages all of your muscle groups, can build lean muscle and burn fat, all while improving your endurance.

Swimming in your backyard oasis is also incredibly fun and provides you with much better scenery than the local gym that’s filled with sweaty people and germs.

People who have muscle or joint injuries, skeletal conditions, or those recovering from surgery can also greatly benefit from swimming. It’s one of the few exercises that won’t put any stress on your body if done correctly.

However, like all fitness routines, swimming should be accompanied by other healthy lifestyle choices like following a clean diet and prioritizing sleep. This way, you’ll notice results much quicker.

When it comes to swimming pool exercises, our experts at Jacuzzi Hot Tubs of Charlotte know the topic through and through. Not only do we offer hot tubs and swim spas but we also carry above-ground swimming pools that are absolutely perfect for leisure and working out.

If you’re a pool owner and are looking for more ways to utilize your pool or if you’re considering investing in one, be sure to thoroughly explore our complete guide on swimming pool exercises you can try today.

The Multilateral Approach to Healthy Living

The key to leading a healthy lifestyle is by creating the healthiest habits possible when it comes to exercise, eating, and self-care.

While it’s extremely important to exercise multiple times per week, you won’t notice optimal results unless it’s combined with clean eating, adequate rest, and prioritizing relaxation.

In terms of your diet, incorporating foods like whole grains, oats, beans, legumes, leafy greens, fruits and vegetables, nuts, and sweet potatoes will keep you feeling happy and healthy.

It’s also incredibly important to stay hydrated when you’re following a swimming pool exercise regimen as you do lose water through perspiration in the pool, even though you may not feel like you’re sweating. The average adult should drink around 8 glasses of water per day. Plus, you should always have a water bottle within reach while you’re exercising in the pool.

One of the benefits of water-based exercise is that it can actually improve your sleep patterns and quality. By getting around eight hours of sleep each night, you’ll wake up feeling rested and ready to take on the world (or that big project you’ve been assigned at work).

The amount of quality sleep that you get each night directly correlates with your mental health, weight, and immune system. If you tend to have difficulty falling asleep, avoid exposure to blue light two hours before going to bed, cut down on your caffeine consumption, and maybe even purchase yourself some cozy sheets and bedding.

Another way you can ensure that you’re getting the most out of your fitness routine is by practicing good self-care. Your body is more likely to perform well during exercise if you’re feeling free of stress and worry, which is exactly what self-care gets rid of. Self-care looks different for everybody.

For some, taking the time to read outside is how they relax, while others like to go for hikes or bake a dozen banana muffins. Self-care differs from person to person.

When it comes to living a healthy lifestyle, it’s best to implement small habits that will result in big changes. For example, instead of having three cookies for dessert each night, limit yourself to one cookie and a handful of raspberries. Instead of driving ten minutes to and from work every day, consider walking or taking your bike. Even better, replace your nightly television marathon with some meditation and a pool workout.

The Health Benefits of Exercising in Water

There are numerous health benefits that can come from exercising in water or your swimming pool.

Like running on the treadmill or using the elliptical machine, swimming can help you improve or gain cardiovascular stamina. Swimming laps or performing some aquatic exercises can also be really great for weight loss as both burn tons of calories.

Additionally, water-based exercising can improve circulation, flexibility, rehabilitate muscles that are healing from an injury, and improve mood by releasing endorphins. It’s common knowledge that everyone feels much happier and carefree after crushing an intense workout.

Swimming and exercising in the water is also great for individuals who tend to overheat when they work out on land. Because you’re submerged in water, your body temperature will be regulated so that you won’t get uncomfortably sweaty. This can be especially wonderful for exercising in the summer as you’ll stay cool during the hot heat.

As we mentioned before, swimming is a very low-impact exercise. Instead of attending a high-impact step class at the nearby Fitness World, you can get a killer workout from your pool without feeling as if your limbs might snap off after. This is great for individuals who have bone or joint conditions or for those who are pregnant or elderly. Their muscles will get toned without harming their sensitive joints.

Because water has built-in resistance, it will tone your muscles as it’s more difficult to move through the water than through the air. This is perfect for building endurance and strength.

Depending on what exercises you’re doing, the amount of resistance will change but we promise that it gets easier the more you practice.

How Often Should You Exercise in Your Pool?

The number of times you should exercise in your pool each week depends on your personal fitness goals. If you’re looking to burn fat and lose weight, it might be a good idea to exercise three to five times per week in your pool.

However, three of those days can be designated for lap swimming while the other two workouts can be centered around exercises or stretching. For those looking to rehabilitate an injury, exercising in your pool around twice a week would be adequate.

Those who only exercise once a week in their pool will notice that it doesn’t become much easier. In order for your muscles and cardiovascular system to adapt to the resistance and exercises, you’ll need to work out in your pool at least twice a week.

When it comes to the best time to exercise in your pool, we suggest waiting two to four hours after eating a meal to avoid feeling nauseous or cramping. If you’re consuming meals or small snacks that are high in protein and low in refined carbohydrates, you could probably jump in the pool after only half an hour to an hour after eating.

If you’re exercising in your pool during the middle of summer, remember to amply cover yourself in sunscreen as the sun’s rays reflect off of the water. Neglecting to do so will result in a painful and unsightly sunburn.

The 13 Best Swimming Pool Exercises

The best thing about working out in water is that you can be creative as the risk of injuring your joints or muscles is relatively low.

If you’re looking to create a water-based exercise routine, consider combining swimming laps with three to four resistance training exercises each time you hop in your above-ground pool. It’s always important to stretch after every workout, no matter how intense.

1. Swimming Laps

This is always a great way to warm up upon jumping in the pool. Simply swim back and forth until you feel like you’re warmed up and ready to tackle some exercises. Swimming styles like breaststroke, flutter kick with a kickboard, and front crawl will engage your entire body.

2. Tricep Dips

Push your back against the side of the pool and grab the edge of the pool behind you with both hands.

Lift your entire body up and then slowly lower it back down. This will tone your triceps and shoulders.

3. Jumping Jacks

This exercise will get your heart rate up and is commonly included in aquatic workouts.

4. Fast Feet

It’s like jogging but slightly different. Stand with your feet hip-distance apart, slightly bend your knees and move your feet as quickly as you can, as if you’re running a football drill.

Since this exercise requires a lot of cardio power, try doing it for 30 seconds and then taking a short break. Once your heart rate has calmed down a little, repeat the fast feet exercise. This cardiovascular exercise is great for fat loss and improving endurance.

5. Cross Country Skiing

Stand in the middle of your pool and shoot out your left arm and right leg at the same time, then quickly switch to your right arm and left leg. Try to do this quickly and for several minutes at a time as this is a superb exercise when it comes to burning fat.

6. Squat Jumps

If squats aren’t quite intense for you, try shooting up into a straight leg jump after you’ve lowered yourself down into a squatting position. It’s important to do this exercise slowly until you have the correct form otherwise you could cause injury to your knees or lower back.

7. Scissor Kicks

Stand with your back against the wall and hold onto the pool edge with both arms extended beside you. Float your legs up and tighten your abdominal muscles before kicking your legs. This exercise will work your inner and outer thighs, glutes, and core muscles.

8. Knee Lifts

If you’ve been dreaming about defined oblique muscles, this is the exercise for you. Stand in the centre of your pool with your hands interlocked behind your head.

Make sure your feet are hip-width apart, then bend and lift your knee up to the side as if you were going to touch it to your elbow. Then repeat on the other side. Do this exercise around 12 to 15 times per side.

9. Hammer and Bicep Curls with Foam Dumbbells

If you happen to have a pair of foam dumbbells lying around, take them into the pool and use them as if you were at the gym, working out your arms.

10. Flutter Kicks

This exercise is great for burning calories and toning your legs and butt muscles.

Stand in your pool facing the wall and grab on with both hands. Kick your legs up so that your body and arms are floating along the top of the water.

Then rapidly kick your legs back and forth until you’re too tired to continue.

11. Water Walking or Jogging

If you’re healing an injury, it’s best to take it easy in the pool until you’re feeling completely better. Instead of walking or jogging around the neighborhood, walk or jog around your pool as the water will take some of the impact off of your joints.

You actually burn slightly more calories walking and jogging in the water than you do when you’re walking on pavement.

12. Side Steps

This is another easy exercise for people rehabilitating an injury or healing from surgery. Simply step side to side in the pool, perhaps to the beat of a great song playing through your wireless speakers, sitting beside the pool. We suggest “Call Me Maybe” by Carly Rae Jepson and “Closer” by The Chainsmokers.

13. Stretches

Wind down your pool exercise session with some relaxing stretches like the standing hamstring stretch, half-moon stretch, trunk twists, ankle circles, standing quad stretch, and moving your neck from side to side.

Before starting any new fitness routine or regimen, it’s always a good idea to consult with your family physician or a medical professional to ensure that it’s safe.

Get Started With Swimming Pool Exercise Today

Our professional and experienced team at Jacuzzi Hot Tubs of Charlotte is always here to help. We have a fully-loaded owner resources section on our website, along with a variety of other important hot tubs, swim spa, and swimming pool information.

We are happy to help you navigate our selection of above-ground pools for sale and brainstorm unique ways you can incorporate them in your backyard. We’ll work with you and your budget to ensure that this investment is extremely worthwhile.

If you’re ready to purchase a swim spa, hot tub, or swimming pool, visit our showroom or contact us here.

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