Aqua fat loss: the pool isn't just for swimming. Water running gives you a full-body fat-burning alternative that won't take a toll on your knees - Cardio Clinic

Men's Fitness, March, 2002 by Tom Weede

* Doing scissors will work the inner-thigh muscles. With your arms moving gently at shoulder level for balance, and with your legs straight, open your legs about a foot apart and cross your right leg in front of your left. Then cross your left leg in front of your right. (You can also do this exercise without crossing your legs.)

Contact Robert Forster, P.T., at forsterpt@aol.com.

GEAR FOR THE CHLORINE CROWD

Essential equipment includes a flotation belt (my local pool rents these for $2) and a tether to help keep you in place. For better grip on the floor bottom, and to keep your feet protected, spring for a pair of water shoes. And don't neglect your hands: "Simple water gloves with webbed fingers can really increase the resistance of your arm movement," says physical therapist Robert Forster, who recommends gear from Hydro-Tone (which also makes boots for increased leg resistance and dumbbells you can use in the water). Contact Hydro-Tone at 800-622-8663 or at www.hydrotone.com.

WATER WORKOUTS

Do a pool session at least once a week. If you're new to exercise or just getting back to it, get clearance from your doctor first. Find a pool in which you can submerge yourself to at least chest level, preferably one with a deep end (standing in chest-deep water, you will weigh 10 percent of your out-of-water weight). Then start by doing 20 minutes of easy running, broken up halfway through with a short rest. The next session, add another 10 minutes. After a month, you should be ready to tackle the workouts below. They can be done in either the deep or shallow end, except for the power workout, which should be done in chest-high water. Begin and end each session with five minutes of light jogging. If you're running for more than 20 minutes, bring a water bottle and rehydrate during your workout as well as afterward.

WORKOUT 1: STEADY STATE Run at a moderate pace (about 65 percent of maximum effort) for 20 minutes.

WORKOUT 2: MIX IT UP Do two minutes of scissors, two minutes of water walking, and two minutes of water running (each should be done at about 65 percent to 70 percent of maximum effort). Repeat three to five times.

WORKOUT 3: RUNNING INTERVALS * Sprint at a high intensity (80 percent to 90 percent of maximum effort) for 30 to 60 seconds. Then ease up for 60 seconds. Repeat five to 10 times.

* Recommended only for those with a good aerobic-fitness base.

WORKOUT 4: POWER WORKOUT Do lunges for 30 seconds and then frog leaps for 30 seconds. Alternate for five minutes, followed by five minutes of moderate-intensity running.