of you and use flutter kicks to swim five laps. Then, sit on the
kickboard with your legs dangling over the side. Kick your legs
and flutter your arms to propel yourself around the pool. Con-
tinue for one minute, then rest for 15 seconds. Do three reps.
This exercise works arms, chest, back, abs and legs.
Next, hold the kickboard under the water and place your
feet on opposite ends, as if you were surfing. Slowly stand up,
extending your arms to your sides to tread water. Bring your
legs toward your chest, and then lower them again. Do 10
reps. Benefits include improved balance and stronger abs.
Reward: Burn as much as 246 calories in an hour.
Race for the Finish Line
When the pavement is hot enough to cook an egg, an after-
noon run is out of the question. Hop in the pool, instead.
“Use the same running motion you would if you were
running on the road,” advises Ficker. “Emphasize high knees
and drive your arms forward to keep you above water.”
A half-hour jog might not seem like much, especially if
you’re used to putting in more time on the treadmill, but it’s
long enough to give your back, abs, glutes, hip flexors and
quads a solid workout.
Start with a five-minute warmup, walking in place in
shallow water. Move to deep water and, with or without a
buoyancy belt, begin jogging. Set a goal to run for 30 minutes,
followed by a five-minute, shallow water cool down.
Reward: Deepwater jogging burns about 340 calories per
hour, 100 calories more than jogging on land.
Feel the Burn
To look even better in your bathing
suit, go with a cross-training workout that both burns calories
and builds muscle.
Katz recommends this 60-minute cross-training workout,
which is challenging enough for experienced athletes. In shal-
low water, start by walking in place for five minutes. Next,
move to the deep end and alternate five minutes of treading
water with five minutes of jogging, for a total of 20 minutes.
At the edge of the pool, place palms flat on the pool deck and
push yourself upwards as high as you can go. Now, lower
yourself until your arms are at a 90-degree angle. Do 20 reps.
Back in shallow water, stand with feet shoulder-width apart.
Squat low enough to submerge your shoulders. From there,
jump straight up, bringing your legs together at the top of
the jump, to land in the starting position. Do 20 reps to firm
thighs and butt.
Reward: Burn an average of 520
calories per session.
Note: Calorie counts are based on a 155-pound woman.
Freelance writer Jodi Helmer is the author of The Green Year: 365
Small Things You Can Do to Make a Big Difference. Connect at
July 2009 21
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