3 Simple. Cool Off. Want to add greater. and Get Fit. Moves You Can Do in the Pool

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Cool Off and Get Fit 3 Simple Moves You Can Do in the Pool y Kelly James-Enger, CE-CPT DIKTI/ISTOCK (WTER) PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER) Want to add greater depth to your exercise

1 Cool Off and Get Fit 3 Simple Moves You Can Do in the Pool y Kelly James-Enger, CE-CPT DIKTI/ISTOCK (WTER) PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER) Want to add greater depth to your exercise routine, or wade in to begin the same? Maybe you ve suffered an injury and need to modify your regular workouts. Maybe a friend has been raving about her water aerobics instructor. Or maybe you re looking for a new way of getting a great cardio (for heart health) and strength workout at the same time. Look no further than your local pool!

2 Swimming laps is an excellent multijoint workout, but there are plenty of other aquatic exercise options for people of all fitness levels. Let s take a look at some of the benefits of water-based exercise, and then, we ll give you some simple moves to try the next time you want to get wet and fit! Water s Unique enefits What makes water such a great environment for exercise? First, water supports your body (so there s less need to hold up your body weight), which is great if you are moderately to severely overweight, or struggling with joint pain or other ailments. Exercising in water also reduces the risk of injury. Your body s natural buoyancy may make stretching easier than on dry land, and water provides 360-degree natural resistance, regardless of how you move. (Think about how challenging it is to wade in water that s hip- or even thigh-deep. Your body has to work much harder to move against the water than the air.) You can choose to exercise in shallow or deep water, depending on your preference, and you don t even need to get your hair wet to get a great workout! Finally, exercising in water provides a naturally cooling environment, reducing the risk of overheating during even a strenuous fitness session (but you should, of course, make sure you stay hydrated). Ready to get started? If it s been awhile since you ve entered the pool, we recommend starting with the easier moves first, and then, as you re more sure of your swimming skills, working up to the more challenging exercises. Every ody : Meet Carol efore we all wade into the water, we want to introduce you to the newest member of the TOPS fitness team: Carol. Carol is a character we created to embody every body in TOPS. Whether you re at the beginning, the middle or close to your KOPS status, wherever you are in your weight-loss journey is the right place to start! Now, let s jump in and give these three pool moves a try. PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER)

Great for cardio (heart health) Water March This deceptively simple cardio exercise will help strengthen your heart so that it works better. Walk your way out into waistdeep water.

), breathing steadily. If you get winded, take a short break and then start marching again.

egin walking for a minute or two and build your time as you get fitter.

3 Great for cardio (heart health) Water March This deceptively simple cardio exercise will help strengthen your heart so that it works better. Walk your way out into waistdeep water. Then, start marching in place, swinging your arms by your sides. If you prefer, you can even walk across the pool. March as quickly as you can (the water will make it harder!), breathing steadily. If you get winded, take a short break and then start marching again. DIKTI/ISTOCK (WTER) PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER, POOL GRPHICS) Walk in deeper water, which will increase the resistance and challenge. egin walking for a minute or two and build your time as you get fitter. Or, you can do intervals short bursts of intensive activity with a rest period in between by water walking for one minute, resting for another minute, and then starting over again. Repeat for up to 20 minutes for a great overall workout. The information presented is educational and may not suit an individual s particular health situation. lways check with your doctor or healthcare provider before beginning a new program.

. Step your right foot forward and lower your left knee toward the bottom of the pool.

Repeat, stepping forward with your left foot and lowering your right knee.

uilds flexibility and strength in arms, shoulders, front and back of thighs, and rear muscles C.

. Step your right foot forward as you slowly raise your arms out to your sides to bring them up

Lower your left knee toward the bottom of the pool, and then return to the original position as

4 Full ody Lunge and Stretch. Stand in waist-deep water with your feet under your hips and arms at your sides.. Step your right foot forward and lower your left knee toward the bottom of the pool. Then return to the original position. C. Repeat, stepping forward with your left foot and lowering your right knee. Do this 8 10 times with each leg. uilds flexibility and strength in arms, shoulders, front and back of thighs, and rear muscles C. Stand in chest-deep water with your feet under your hips and arms at your sides.. Step your right foot forward as you slowly raise your arms out to your sides to bring them up above your shoulders (like a referee showing touchdown ). Lower your left knee toward the bottom of the pool, and then return to the original position as you slowly lower your arms back to your sides. C. Repeat, stepping forward with your left foot and bringing your arms up over your shoulders again. Lower your right knee toward the bottom of the pool, and then return to the original position as you slowly lower your arms back to your sides. Do this 8 10 times with each leg. C DIKTI/ISTOCK (WTER) PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER, POOL GRPHICS)

. Hinge from the hip, so your bottom sinks down a bit, while keeping your legs straight.

(Imagine that your body is a nutcracker that you re squeezing for a little bit.) Then lower your legs to your original position.

5 Lemon Squeeze/Leg Treader. Place your arms on the side of the pool or in the gutter for stability, and float on your back with your legs straight.. Hinge from the hip, so your bottom sinks down a bit, while keeping your legs straight. Squeeze your abdominal muscles (abs) to bring your toes closer to your face. (Imagine that your body is a nutcracker that you re squeezing for a little bit.) Then lower your legs to your original position. Do this 8 10 times. Strengthens arms, shoulders, backs of thighs, abdomen and rear muscles View from above. Start in the deep end of the pool. Tread water, making small circles with your cupped hands, and engage your abs to hold your legs straight, hinging from the hip in a V position.. Continue to tread water while keeping your legs straight, and squeeze your abs to bring your toes closer to your face. Then lower your legs to your original position. Do this 8 10 times. DIKTI/ISTOCK (WTER) PTRICI RNOLD-MOR, TOPS STFF ( CROL CHRCTER, POOL GRPHICS) Kelly James-Enger has been an CE-certified personal trainer since 2007 and is the author of books including Small Changes, ig Results: 12-Week ction Plan to a etter Life (with Ellie Krieger, RD). She s also a successful loser, having maintained a 45-pound weight loss for 25 years.

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