One of the easiest and most effective pool workouts is water jogging. At high intensity, this popular exercise can burn 17 calories per minute — more than on land. It also makes you stronger.
Sanders advises her clients to jog for one-to three-minute intervals in waist-high water, then alternate with less cardio-heavy water exercises.
"It lets you keep the number of calories burned high, but doesn't require the endurance to jog for more than several minutes at a time," she says.
Ready to jump in? Many gyms, community recreation centers and Ys with pools offer water aerobics classes. But if you're ready to go it alone, add these 8 fun water exercises to your aquatic jogging routine (demonstrated by model Diane Stajszczak):
1. Spiderman
Climb the pool wall like Spiderman climbs buildings! This exercise helps you defy gravity in a way that just isn't possible on land. It also provides a unique challenge to your core and back muscles.
How to do it: While standing in water at the side of the pool, stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.
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