20 Sep 2017
5 min read
There are many ways that you can get a workout out of your day or evening in the pool
The good ol’ swimming laps
My earlier experiences in swimming were all about fun. In other words, I did not use to take it as a way of exercise but just as a recreational activity to leisurely spend my Sunday afternoons. I guess that is the same for most of us. But luckily for us, this enjoyable activity is also one awesome way to get sweatin'.
Swimming and PT instructor Buddhi Bahadur Gurung says that swimming is a great way to get the ultimate full-body exercise, which among other benefits, helps to build stamina, endurance and arm strength. Here are some of his tips.
- Whether you are a beginner or a seasoned swimmer, it is very important to build water confidence and know the proper technique for the stroke(s) that you are doing. Consult a trained instructor if you must.
- For your own safety, make sure that you wear proper swimming attire. This means goggles, swim cap and no casual shirts and shirts.
- How do you know if you are getting a workout? Do your laps at a certain speed so that whenever you complete a lap, you should feel your muscles working and yourself tiring a little at least. Do not speed up to the point that you get breathless right away.
One of the most popular variations in aerobics group exercises, this workout form is, as the name suggests, doing aerobics moves in the pool. Since water provides some resistance, you will be applying more effort to do this regimen. And that means more calorie burn. There are some gyms in Kathmandu that provide this class, so do check them out. At the same time, you can always do these effective exercises by yourself, but make sure you do them at a depth in which you can comfortably stand up.
- Water March and Run: Start off by contracting your arms and marching in the pool. Get used to your momentum, and once you are comfortable with that, start running from one side of the pool to the other. Swing your arms and also lift your knees as high as you can.
- Knee Tucks: This is a powerful polymeric move that can be done in the pool even if you have knee injuries. Start from a standing position, and perform a tuck jump by bringing both knees to your chest.
- Jumping Jacks: Jump your legs out the way you normally would, and as you bring your feet together, challenge yourself by not touching the bottom of the pool. Once you master this, try the whole jumping jack without placing your feet on the floor.
- Squat Jumps: I love a squat anywhere! This one in the pool will add that extra jazz to your normal squat and is more effective too. Start with your legs wider than hip width. Squat down, and then jump up as high as you can. Complete all as one circuit and repeat 4-5 times.
Add these moves to your laps regimen.