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10 Pool Exercises That Tone Head to Toe

Pool Workout: 10 Water Exercises that Tone Your                        Abs, Arms, Legs, and Back

Did you know you can get an awesome workout in the pool without swimming laps (or breaking a sweat)? Water’s high density level provides 12 to 15 times more resistance than air, which makes it a great environment for building lean muscles. Plus, a variety of aquatic fitness equipment, including hand buoys, water dumbbells, and ankles weights, enhances resistance for a more challenging workout.

Get in the pool and perform these 10 water exercises from HYDRO-FIT, INC., to tone your abs, arms, back, and legs, and blast major calories!


Equipment needed:

1. Wave Web® Pro water fitness gloves

2. Classic Cuffs ankle, arm, and wrist cuffs (these can also be used as a flotation belt)

3. Hand Buoys

4. HYDRO-FIT Noodle

1. Wave Web Pro Water Fitness Gloves by HYDRO-FIT INC 2. HYDRO-FIT Classic Cuffs Ankle, Wrist, and Arm Weights

3. HYDRO-FIT Hand Buoys 4. HYDRO-FIT Noodle


Get the equipment >> www.hydrofit.com



Water Exercises:


1. Squat Jacks/Power Chest Press
Squat Jacks/Power Chest Press - Move ASquat Jacks/Power Chest Press - Move B



2. Leg Raise (right)/Shoulder Raise (repeat on left side)

Leg Raise/Should Raise - Right - Move A Leg Raise/Should Raise - Right - Move B



3. Sit Kick/Scull

Sit Kick/Scull - Move A Sit Kick/Scull - Move B



4. Straddle Stance/Churn Figure 8
Straddle Stance/Churn Figure 8 - Move AStraddle Stance/Churn Figure 8 - Move B



5. Rocking Horse (right leg)/Lat Pull (left arm) - (repeat on opposite sides)
Rocking Horse Right Leg/Lat Pull Left Arm - Move ARocking Horse Right Leg/Lat Pull Left Arm - Move B



6. Lunge Stance (right)/Triceps Pres
s (repeat on left side)
Lunge Stance Right/Triceps Press - Move A Lunge Stance Right/Triceps Press - Move B



7. Leg Lift (left)/Power Sweep-Double Arm (repeat on right side)

Leg Lift Left/Power Sweep Double Arm - Move A Leg Lift Left/Power Sweep Double Arm - Move B



8. Hip Curl/Side to Side

Hip Curl/Side to Side - Move A Hip Curl/Side to Side - Move B


9. Tuck & Twist

Tuck and Twist - Move ATuck and Twist - Move BTuck and Twist - Move C



10. Jack Knife/ Shoot Through and Rotate

Jack Knife/Shoot Through and Rotate - Move AJack Knife/Shoot Through and Rotate - Move BJack Knife/Shoot Through and Rotate - Move C

Photos courtesy ©HYDRO-FIT, INC.; Illustrations by Kate Pryka


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Get Fit with Water Fitness Equipment >>
Fitness: Yoga vs. Swimming >>
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Get Fit with Water Fitness Equipment

Aqqautix USA Pool Fitness water bikeThere are often two kinds of pool owners: those who swim in the pool and those who lounge by it. If you are swimming kind, you may already know a thing or two about aquatic fitness. And if you’re the lounging kind, why not get a little more out of your investment by using the pool as a place to workout? No need to drive to the gym when you have “liquid gym” right at home!

 

Because water’s resistance is over 10 times greater than that of the air, swimming laps is a great way to burn calories. But if you don’t want to give up your elliptical machine, treadmill, or other cardio machine of choice, no worries: There are home ellipticals, treadmills, and bikes, designed specifically for in-water use. The benefits of exercising in water are that the movements are more challenging, due to water’s resistance, and the exercises are very low-impact, meaning there’s less risk for injury.

 

“When you exercise in water, you get a total body workout and a fast way to improve general strength, stamina, and cardiovascular fitness,” says Michael Factor of Aqquatix USA, a manufacturer of aquatic fitness equipment, owned by Pool Fitness, Inc. “The viscosity (density) of water allows you to push, pull, run, and cycle much harder.”

 

Factor also explains how you can improve your core muscles by through aquatic fitness: “If you want to strengthen your core, maintain a vertical alignment on either an underwater bike or treadmill, keeping core musculature in a constant state of work,” he says. “Water’s buoyancy offers a safe core training environment.”

 

Aquatic fitness machines and related equipment are available from a number of manufacturers. In addition to selling underwater treadmills and bikes, Aqquatix USA offers other fitness aids, such as resistance gloves and a unique aid for upper body resistance called the Happy Flower (which, if you are wondering, does in fact look like a happy flower!)

 

With exercise aids and machines like these right at your fingertips, you may be more inclined to hop off the lounge chair and give them a try. Once you experience the benefits of aquatic exercise, you’ll be well on your way to a healthy lifestyle.

Photo courtesy of Pool Fitness, Inc./Aqquatix USA

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Fitness: Yoga vs. Swimming

Do you practice yoga and/or swim laps to keep in shape? Ever wondered which one burns more calories?

According to a recent post on iVillage.com, swimming burns about 60 percent more calories than yoga. Active yoga burns 166 calories/hour while swimming burns 270 calories/hour. The reason is due to water's resistence, which can be up to 10 times more resistant than air.

To get the most out of your workout while swimming laps, iVillage suggests alternating between the backstroke and the breast stroke, which burn more calories than other swim strokes.

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