Summer is fast approaching, and with it you might be searching for a cooler workout to refresh your routine. Instead of going for a run around Gold Circle Lake – and staring at the water longingly – why don’t you get your cardio on in our RecWell pool?
The pool is the perfect place to do some cardio because it burns calories, boosts metabolism and firms all the muscles in your body without putting stress on your joints, according to Women’s Health. Even when you’re resting in the water, you’re still using your muscles to keep yourself afloat, and the water’s resistance makes any movement more effective than on land, while simultaneously giving your joints a break. This means you can swim almost every day without the risk of injury or long-term problems, which is more than can be said for running.
According to Berkeley Wellness, swimming can improve cardiovascular fitness and cholesterol levels, if you swim at a brisk pace. While you might not lose as much weight as you would by running – different studies have produced inconsistent results on this topic – swimming burns about 600 calories an hour, depending on the strokes you use as well as your level of intensity. It’s also shown to reduce waist circumference and reduce body fat.
While simply swimming laps for an hour can be effective, it can also be boring. Plus, if you’re not used to swimming you can become winded in minutes. If you want a well-rounded workout using different strokes and muscles, try this one recommended by Men’s Fitness:
- Warm up by swimming 12 stroke cycles at an easy pace using the front crawl or freestyle strokes. Rest, then repeat three more sets.
- Swim at a brisk pace for 50 yards or 25 stroke cycles. Do this for six sets, resting 30 seconds between each.
- Do four sets of the fingertip-drag stroke at a relaxed pace. This means raising your elbows high out of the water as you reach for the next stroke with only your fingertips dragging beneath the surface for 12 stroke cycles each set. Rest 20 seconds between each set.
- Do four sets of a kick drill with 30 second rests in between. Grab a kickboard and rest your arms on it, then swim across the pool using only your legs. Do 25 kick cycles in each set – with one kick of the right and left in a cycle.
- Do 6 sets of a pull drill with 20 seconds in between. Hold the kickboard between your legs to keep them afloat and swim using only your arms for 12 stroke cycles. Reach your arms forward, but don’t let your fingers leave the water.
The RecWell leisure pool is open Monday to Friday from 12 – 7 p.m., 9:30 a.m. – 5 p.m. on Saturdays and 12 – 5 p.m. on Sundays. The competition pool is open Monday to Friday from 12 – 2 p.m. and 5 – 8 p.m. If you don’t know how to swim, the RecPlex also offers adult swim lessons. For information on lessons, contact Rialto Heller, coordinator of aquatic programs and services, at 954-262-6804 or rh820@nova.edu.
