Biggest Loser Resort

Cool off without H2O Calorie Blasting, Muscle Toning Workout!

There’s no better way to stay cool and get your sweat on at the same time than a workout in the pool. That’s right, don’t knock it till you’ve tried it – you can definitely sweat in the water. No other workout burns calories, boots metabolism, and firms EVERY muscle in your body (without putting stress on your joints) better than a swimming workout.

So suit up, grab the optional a swim cap and goggles, and you’re set to hit the water and make a splash!

Water, really?

Yes! Amazingly not only does swimming tone and tighten, the result of a perfect combination of calorie burn and muscle recruitment burning 500-700 calories an hour, its also kind to your body. According to Women’s Health Magazine, Water basically neutralizes gravity, so you become virtually weightless when immersed, giving your joints a much-needed vacation. Allowing you the opportunity to swim almost every day without risking injury.

And because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body—especially your core, hips, arms, shoulders, and glutes. So in addition to blasting calories as you swim, you build lean muscle, which ignites your metabolism so that you burn more calories long after you’ve showered and dried off.

Need another reason to hit the pool this summer? Swimming is something you can do for the rest of your life – a major bonus because research shows that swimming can literally help you stay younger! “Routine swimmers are biologically up to 20 years younger than their actual age with blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.” Joel Stager, Ph.D., director of the Councilman Center for the Science of Swimming at Indiana University at Bloomington for Women’s Health Magazine.

“The goal for a successful and enjoyable pool workout is to split your swim into shorter segments while mixing in a variety of movements and rest intervals, incorporating different strokes, drills and intensities.” Betty Herberger “Here’s a H20 workout to incorporate into your fitness routine this summer!”

Warm Up:

• Swim one lap of the pool normally. Then swim one lap of the pool using just using your legs, followed by one lap of the pool using just your arms. Then swim one lap of the pool only using your right arm and right leg, placing your left hand behind your back. Then swim one lap of the pool using only your left arm and left leg, placing your right arm behind your back. Swim one lap of the pool normally for a total of six warm up laps.

Work Out:

• Holding the side of the pool, perform 100 flutter kicks (50 on each leg) Water DBs
• Jog a lap in the pool lengthwise. Once you reach the deep end, swim to touch the other side of the pool and swim back until where you can stand again and start jogging back to the other side of the pool.
• Perform 50 squats (even if you can’t do squats out of the pool you will most likely be able to do squats in the pool)
• Perform 50 jumping jacks (making sure your arms go fully into the water and out to cause resistance which will provide the strength training component)
• Holding the side of the pool, perform 25 Pool Push Ups
• Perform 25 Chest Fly’s using water dumbbells (if you do not have water dumbbells you can use just your arms keeping palms open and facing toward water)
• Perform 20 Wall Push Offs (holding the side of the pool with your feet up against the side of the pool, use your legs to jump back off the side of the pool into the water and swim back to the side of the pool and repeat)

Cool Down:

• Swim 10 total Laps using any of the following strokes: freestyle, breaststroke or the backstroke.
• State 5 positive facts about yourself and give yourself a pat on the back for a job well done!

Betty Herberger, Program Director

BLR Malibu