fbpx
Customize Consent Preferences

We use cookies to help you navigate efficiently and perform certain functions. You will find detailed information about all cookies under each consent category below.

The cookies that are categorized as "Necessary" are stored on your browser as they are essential for enabling the basic functionalities of the site. ... 

Always Active

Necessary cookies are required to enable the basic features of this site, such as providing secure log-in or adjusting your consent preferences. These cookies do not store any personally identifiable data.

No cookies to display.

Functional cookies help perform certain functionalities like sharing the content of the website on social media platforms, collecting feedback, and other third-party features.

No cookies to display.

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics such as the number of visitors, bounce rate, traffic source, etc.

No cookies to display.

Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

No cookies to display.

Advertisement cookies are used to provide visitors with customized advertisements based on the pages you visited previously and to analyze the effectiveness of the ad campaigns.

No cookies to display.

Swim and Core Conditioning

Swim and Core Workout

Goal: To combine aquatic exercises with core strengthening workouts, offering a full-body cardiovascular and muscle conditioning session that is low-impact and effective.

Daily Benefits: This combined workout improves cardiovascular health, enhances core strength, and supports joint health, making it particularly beneficial for those looking for a comprehensive yet gentle fitness routine.

Pool Warm-Up

  • Water Walking
    Instructions: Start with a 5-minute water walk, using the resistance of the water to gently warm up the body.
    Equipment used: Swimming pool
    Duration: 5 minutes
    Muscles worked: Legs, core

Main Workout

  • Lap Swimming
    Instructions: Swim laps using different strokes (freestyle, backstroke, etc.) to work various muscle groups and boost cardiovascular endurance.
    Equipment used: Swimming pool
    Duration: 20 minutes
    Muscles worked: Full body
  • Pool Planks
    Instructions: Use a pool noodle under your arms to hold yourself in a plank position in the water. Engage your core to keep your body straight and stable.
    Equipment used: Pool noodle
    Duration: 3 sets of 30 seconds
    Muscles worked: Core
  • Aquatic Bicycle
    Instructions: Lean against the pool side, perform a bicycling motion with your legs under the water, which provides resistance and enhances core engagement.
    Equipment used: Pool edge
    Duration: 3 sets of 1 minute
    Muscles worked: Core, legs

Cool-Down

  • Instructions: Finish the session with gentle stretching in the water. Utilize the buoyancy of the water to perform stretches with minimal joint strain.
    Duration: 5-10 minutes

Incorporating this Swim and Core Workout into your routine can significantly improve your cardiovascular fitness, core strength, and overall physical health in a refreshing and joint-friendly environment.