So you now know why swimming is such great exercise but you want to add some more variety to your swim. This caveman has compiled some great ways to burn more calories and fat in the pool! Check them out below!
– Burn more calories with full body strokes. Both butterfly and the crawl stroke burn 297 calories per 30 minutes (based on a 130-pound woman). They burn slightly more than the breaststroke (270), and more still than the backstroke (216).
– Add intervals. Picking up the pace will burn more calories, so include speed intervals, say every third or fifth lap, where you’re pushing harder than during the other laps.
– Work muscle groups separately. Grab a kickboard or a pool noodle and do fast-paced kicking laps, or head to deeper water to tread. Not only will making your lower body do all the work not only will tone your core, butt, and legs, but also, it’s a heart-pumping way to amp the calorie burn. To target the upper body, use ankle bands that holds your feet together or hold a buoy between your feet, so instead of kicking, you have to use your arms to propel your body forward.
Want more? You can strength train in the pool; the water provides amazing resistance! Try these exercises!
– Pullups: Grasp the side of the pool and lower your body as far as your arms will allow. Keeping your knees bent, exhale and pull yourself up as high as you can (the range of motion for this will vary greatly from one person to another).
– Pushups: Stand in about four feet of water and place your hands on the edge of the pool. Straighten your arms so your lower half is still in the water, and then bend your elbows, releasing your feet back to the pool floor.
– Crunches: Stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds. Do not hold your breath, though. Breath slowly throughout this exercise. Then bend at the knee to bring them down, repeating this as many times as you’d like to. Be careful to keep your back straight throughout this exercise. To make this exercise harder, don’t support yourself with the rim and use your arms instead to keep yourself form sinking.
– Legs and Glutes: Stand in three feet of water with the left side of your body about six inches from the edge of the pool. Rest your left hand on the edge, and raise your right arm in the air. Sweep your right leg up in front of you, and then sweep it behind you, squeezing the glutes.