Supercool water workouts: make a splash as you get slim and strong with our summer guide to aqua-fitness

Shape, August, 2004 by Suzanne Schlosberg

In the dog days of summer, nothing's more inviting than a shimmering pool. Of course, swimming is a great workout option, but churning out laps isn't the only way to burn calories and boost fitness. Aquatic exercise in a variety of forms is making a big splash at fitness centers around the country--with classes ranging from "Aqua Action" (cardio, resistance training and flexibility) to "Power [H.sub.2]O" (high-energy aerobic conditioning) to aqua yoga and water tai chi (like their land-based counterparts, but in a pool)--and there's no shortage of water workouts you can do solo. So take the plunge and reap the body benefits!

Why Water Workouts?

* They do a body good. Aquatic exercise isn't just a relief from the heat; it's a respite from the stress on joints caused by many other kinds of workouts, such as running and kickboxing. But don't worry, you won't sacrifice impressive results. The viscosity and weight of the water provide an impact-free way to intensify your workout for big benefits, says aquatic exercise researcher Mary Sanders, M.S., an adjunct professor of exercise science at the University of Nevada, Reno.

* They can blast serious calories. Running all-out in waist-deep water ranks as one of the most intense forms of exercise; doing short sprints, a 145-pound woman can burn an estimated 17 calories per minute--as much as running at a six-minute-mile pace on land! Endurance running in deep water with a buoyancy belt, feet off the bottom, can burn about 12 calories per minute, similar to a nine-minute-permile pace on land.

* They buff you up. You also can use the pool to strengthen and tone your muscles, especially your all-important core (including the muscles of the entire torso), which is constantly being stimulated as you work against the water's resistance. The balance and agility you gain will have you leaping above your opponents at beach-volleyball matches, acing your game on the tennis court and more. "Think of the pool as a liquid weight room," Sanders says. For five pool programs, see page 156.

Pool Programs

Regardless of the depth of the water, the tools you use or your specific fitness goals (from building endurance to losing weight), the key to noticeable results in the water is interval training (alternating bursts of intense activity with recovery periods).

Here are 5 workouts that involve some form of intervals and will do as much for your body as any exercise on terra firma.

* Deep-water endurance running

Wearing a buoyancy belt, run barefoot for 20-45 minutes in deep water (your feet shouldn't touch the bottom). Pick up the pace for 2-3 minutes, then slow down to a moderate pace for 2-3 minutes to recover; repeat 5-10 times total. Remember that you're running rather than "bicycling" in the water.

Keep your torso centered and posture tall and mimic the heel-toe foot strike of running on land, even though you're not actually touching the ground. If you want to pump up your program with music, check out a waterproof MP3 player ($250) at swimman.net, or visit waterproofcases.net, where you can buy a waterproof radio or MP3 case ($50; larger sizes also available at waterproofmusic.com) and waterproof headphones ($25).

* Cardio resistance

Get a cardio blast while toning your upper-body muscles: Wearing webbed gloves or using hand buoys/fitness barbells, as well as wearing water shoes for good traction (see "Cool Pool Tools" on page 154), do resistance exercises such as biceps curls and lateral raises while jogging backward in water that's waist- to midchest-deep when your feet touch the bottom. Do 2 sets of 12-15 reps, jogging for 10-15 seconds between reps. Practice the strength moves and backward running separately before combining them. For a complete cardio resistance workout, try videos such as The Golden Waves Program ($19 VHS) or The Complete AquaJogger Water Workout ($17.55 VHS), both available through fwonline.com.

* Shallow-water running

Run in water that's waist- to midchest-deep, slicing your hands through the water as if you're running on land (but avoid making a swimming motion with your arms). For a serious challenge, try this: Run for 2 minutes at a moderate intensity, rest for 30 seconds (or do an easy jog to stay warm), then repeat for 5 times total. Next, run for 1 minute at a high intensity, rest for 30 seconds and repeat for 8 times total. Finally, repeat the 2-minute moderate-intensity intervals and 30-second rest periods 5 more times. Wear cross trainers (dark-soled running shoes will scuff up the pool) or water shoes.

* Core training with a stability ball

Let some air out of a small (30-centimeter) stability ball and do a variety of balance exercises in water that's midchest-deep. For instance, while jogging backward, submerge the ball deep in front of you, then release it. Watch the ball pop up, and quickly catch it in the air. For more details on this and other exercises, visit www.waterfit.com and click on Personal Training.

* Power-agility-cardio combo