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Swimmingpool as Aquatic Gym

Dry Gyms

You may have been to a gym or fitness centre and spent good money on monotonous repetitive exercises. If you simply flap your arms about you may gain some extra muscle after a long time. You could use some weights to get faster results. Increase the weights over time and your results get better, until you get injured or terminally bored.

Alternative to Gyms

Swimming pools are a safe alternative to repetitive gym training with less risk of muscle injury. You can adapt a variety of gym exercises for use in the pool, using the weight and drag resistance of clothing layers in the water instead of gym weights. This spreads the load more evenly over your body. It is a bit like weight lifting, you can just go up or down a notch by adding or removing a clothing layer. Adjust your kit to suit your fitness level.


Aqua aerobics is the best way to get a fit body from a fat one. Obviously no one wants a fat body. Everyone wants a beautiful and healthy body.

You know these all boring gym exercises and the slow motion yoga classes. Oh plz. You probably prefer the aerobics with the loud music. Oh yes!!!! This is all you want.

Aquarobics is aerobic exercise in the water. It involves similar movements, same loud music, same sexy clothes, just all in a warm swimming pool.

If you’re performing an activity that causes you to sweat and breathe hard, that makes your blood pump through your arteries as it carries oxygen to your muscles to keep you going, then you’re engaging in aerobic exercise.


Aquarobics will help you to reduce your waist line and then your body weight. It improves your circulation and helps your body use oxygen better. Increases energy and endurance, which means you can workout longer without getting tired.

Helps reduce the risk of developing heart disease.
Helps reduce the risk of developing diabetes.
Helps you reach and maintain a healthy weight.
Helps reduce stress, tension, anxiety and depression.
Improves sleep.


For those who know swimming, it can prove to be an ideal aerobic exercise. Swimming does not cause much stress or strain to the joints of the body, making it really enjoying and entertaining. Laps prove to be a great way to burn the extra calories. Also, it can be the best way to beat the heat.

One More Thing

One thing to keep in mind during aerobics:

In the beginning for one or two weeks you may feel some body ache. After that you will feel energy within you and if body ache continues then you are doing it in a wrong manner so consult a trainer for proper instructions. Practice regularly to get stronger and enhance your motor coordination and feeling for the water.

Shallow Water Workout

Here is the workout some lifeguards complete in shallow water or on poolside, 40 minutes a day, 3 times a week. Swim a few lengths between each exercise.

Push Ups in Shallow Water: Facing down, put your hands on the floor in a wide position and straighten your legs. With your heels together, push up with your arms and go back down into the water. Repeat.

Mountain Climber: Facing down, put your hands on the floor shoulder-length apart with your legs bent and heels together. Jump one leg forward and the other back. Do the same thing with the alternate leg. Repeat.

Bends and Thrusts or Squat Thrusts: From a standing position, squat down and put your hands on the floor shoulder-length apart. Kick both of your legs out and land them with the heels together. Kick your legs back to the squatting position and stand up. Repeat.

Leg Lifts: Lie down in the shallow water with a flat back and lift both legs with the heels together as high as possible. Repeat.

Flutter Kicks: Lie down with a flat back and lift one leg six inches high and do the same with the alternate leg. Repeat.

Crunches: Lie down on the floor with a flat back. Bend the legs and keep them shoulder-length apart. Cross your arms. Without moving your legs, lift your upper body up and stop before the elbows touch the knees. Recline back down and submerge. Repeat.

Aquatic Gym Clothes

You should be somewhat comfortable swimming in clothes because you will adjust the intensity of your exercise with the amount of clothing you wear in the water.

Swim coaches like to talk about how swimming is harder in clothes, due to an increase in drag. Swimmers could reduce the impact of increased drag with better skills or with more muscle strength. They may find it difficult to apply more muscle strength to the water if they don't do it the right way. Swimming in clothes forces you to do a skill right or you go nowhere.

Improve your training by choosing the right swimming kit. For fun in the pool you want quick drying clothes that feel good both wet or dry. This means you can get in and out of the water looking good and feeling great.

Pool Rules and Requirements

  1. Clothes must be very clean.
  2. Clothes must only used for pool swimming, not last week's mud run.
  3. Clothes must be of manmade fibres that don't clog the pool filters with fluff and lint.
Your training venue follows a health and safety policy. Some worry about clogged pool filters while others think their lifeguards may not be able to rescue a fully clothed casualty from the pool. Ask them to clarify. This will affect the clothing you can wear for swim training.

Clothing Layers Instead of Gym Weights

It is a bit like weight lifting. Clothing layers instead of gym weights spread the load more evenly over your body. You can go up or down a notch by adding or removing a clothing layer. Adjust your clothes to suit your fitness level.

You can adapt a variety of gym exercises for use in the pool, using the weight and drag resistance of clothing the water instead of gym weights. The more clothes you wear the harder and better your exercise.

A full body swimsuit reduces muscle vibration which leads to a better workout. Optionally, you may want a thin unlined nylon anorak that increases the resistance of your moves in the water and the load on your muscles for more strength building.

Swim Test

Make sure these clothes fit well before you join any activity. Try them on first in a pool or your bath at home. Swim in your workout clothes before you join an aquatic gym to make sure they fit well and you enjoy swimming in them. It is important they fit well. Nothing is more annoying than the wrong swimming clothes.

Pool Workout Clothes

If you go to an aquatic gym for the first time, start in light clothing. Comfy swimming clothes or sportswear, like a swim shirt and leggings are best. Add pool shoes where required. When you dress up more as you gain confidence, your pulse will go up fast and make your workout much harder if you want to get really fit.

aqua jogging clothes
Start with light swimwear for an easy workout.
aqua jogging clothes
As you get stronger wear clothes that soak up more water.
aqua jogging clothes
Anoraks and unlined rain pants will push you just a bit more.

Clean Pool Shoes

You'll wear them all the time, even when swimming. Simple shoes with drain holes are best. Socks avoid chafing. You'll be doing a full shoes workout.

Slip-on Swim Fins

Fins are required for some exercises. Get those with a full foot as they fit better. Again, socks may avoid chafing.

Goggles or Mask

You want to be able to see underwater for some of the exercises. Get well fitting goggles or a snorkeling mask for this.

Floatation Belt

A flotation belt (wet belt) around your waist helps you to float upright in deep water while you make walking movements. Clothes worn inside the belt avoid chafing.

Workout Mat (optional)

There will be exercises performed on the pool deck or on the beach. If you want to be comfortable bring either a mat, poncho or a towel. Fold it up as needed.

Swim Poncho

You'll also need a poncho or hiking cape for some of the exercises and as warm-up shelter. It is a most useful item to have in your swim bag:

  1. Sit on it by the pool.

  2. Useful when changing clothes.

  3. Comfy as warm-up on poolside or in the pool.

  4. You can wear it for resistance swim training.

  5. After your training session you can use it to carry all your wet clothes.

Unlike those bulky swim parkas, it is lightweight, quick drying, and costs a lot less. Go for the nylon or soft polyester fabric, not the hard and unpleasant PVC.


With the right equipment and clothing, you can take advantage of a huge variety of fitness exercises to help build muscle, burn calories, and lose weight, all without putting any unnecessary strain on joints and muscles.

There are many different types of aqua fitness equipment available to meet a variety of goals and needs. Avoid weight cuffs that attach to your legs or ankles.

Water noodles are a popular way to support your balance and assist in maintaining certain positions. Fitness assessories and clothes add extra resistance to help you build muscle.

pool noodle

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