Country clubs conventionally offered fine dining choices, rooms for socialization and games, perhaps a swimming pool, and even the golf course. But with the general consciousness among individuals about the significance of exercising for keeping fit, a lot of such country clubs have also started to provide workout equipment, gyms, and fitness instructors’ services for their club members.
Of course, a lot of gyms like Fitness Connection have responded by providing amenities that were frequently just located in country clubs. And while gyms frequently cannot provide fine dining establishments or a golf course, a lot of them now feature swimming pools for the members.
Advantages Of Swimming Exercises:
It actually makes sense since swimming pools provide an alternative method for individuals to work out. Swimming pools are pleasingly amazing, particularly throughout the summer months. And even in the cold seasons, a lot of such swimming pools are heated for year-round usage.
Swimming provides a great cardio alternative to activities like running and cycling. The water does not apply as much pressure on your joints as running does, and the water also forces you to exercise harder. Swimming also boosts your endurance, flexibility, and strength.
You do not even require much in the way of equipment, apart from the swimming pool, of course. You simply require a towel, a pair of goggles, and perhaps a swim cap. But it does assist if you can also append some more additional equipment.
Such comprises foam dumbbells that become heavy in the water, strap-on ankle and wrist weights for greater resistance, a kickboard for expanding the workout repertoire, resistance gloves or hand paddles for getting you stronger, and a buoyancy belt for keeping the head above water as you work out. The great news is that the majority of gyms already have such pieces of equipment if they also provide a swimming pool for the members.
Exercises For The Swimming Pool:
So, what workouts can you do in the swimming pool? Check out a few of the following sample exercises:
These are amazing for the muscles in the legs and core, particularly with ankle weights. You hold on to a kickboard or the pool ledge and do the following kicks for one to three minutes each:
- Dolphin kicks
- Breaststroke kicks
- Scissor-kick the legs open and closed
- Flutter kicks
It’ll work the muscles in the lower and upper body. You begin by standing in the chest-high water, and then you do one to three sets of eight to twelve reps.
Lateral Arm Lifts:
It’s awesome with the foam dumbbells, as the workout concentrates on the upper body. Stand in shoulder-high water, and hold your dumbbells by the sides. Then raise your arms to your side until they are at the same level as the shoulder, then lower the arms back to the sides. That is one rep. Do one to three sets of eight to fourteen reps.
High-Knee Lift Extensions:
It’s also amazing for the muscles in the lower body and core. You do the workout for five to ten minutes, and you can append ankle weights to make it even more challenging. Begin by standing in the waist-high water. Then lift the right leg, bending your knee until your leg is at the same level as water. Engage the core as you do so. Keep the leg up for a few seconds.
Now, unbend the knee and straighten the leg, and hold this position for some seconds. Then gradually let the leg down while keeping it straight. Do the same sets for the left leg, and alternate until you do so for five to ten minutes.
It’s a workout for your lower back, core, and legs. Simply keep in mind to keep the feet off the pool’s bottom as you do this workout. Tuck the knees into the chest, and then abruptly press the legs and feet out in front.
Float flat on the back. Then draw the knees back to the chest, and this time, press the legs out behind you. That has you floating on the stomach. That is one rep. Do one to three sets of eight to twelve reps.