Over the summer months using water, such as a pool, for a training session is a great idea and the rewards are well worth it.
The great thing about hopping in the pool is you can get a great workout in 30 minutes without having to spend hours swimming lap after lap.
Training in water has a huge range of benefits such as increasing muscle strength, flexibility and alleviating pressure on joints; it is low-impact and also multi directional for full body movement as well as useful for rehabilitation.
This week I have created a workout that is good for your cardio health and easy to include balance and strength. So, water you waiting for?
30-minute pool session
- Shallow end walking on the spot x 3 mins
- Standing calf raises – place your hands on the edge of the pool if you need a little help with balance and rise up onto your toes and lower down x 20
- Walking shallow end to deep end (water to shoulders) doing high knees x 3 mins
- Running arm action (under water) – keep elbows tight by your side as you do the running action x 30 seconds x 5 sets
- Walking backward from shallow water to deep water – turn around and walk backwards x 3 mins
- Holding breath sits – take a deep breath and sit on the bottom of the pool (while under the water, slowly let your breath out and when out of breath come back up – count to 10 seconds and then improve it if you can) x 5
- Tea bags – standing on the side of the pool with water chest depth, place your hands flat on the top edge of the pool – press up with your arms so your body comes out of the pool and your arms are straight and then lower your body back into the water x 15
- Standing jumps – with the water just above your waist, squat down and then jump up out of the water as far as you can x 10
- Standing heel kicks – kick your heels up to your bottom x 20