7 Activities You Can Do In A Swimming Pool (Other Than Swimming)

A swimming pool is not just made for swimmers, it’s also a fantastic place to add new ways of aqua exercises to a runner’s training to keep your training routine varied and add low-impact exercises to your schedule, to aid with recovery or to keep you active on your rest days.

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In this article you’ll learn about 7 activities you can do in the pool as a runner to integrate in your training.

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1. Aquapunching or Aqua Boxing

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How does it work?

Aqua punching or aqua boxing is more than just boxing in water. It´s a workout that combines boxing with aerobic techniques in a swimming pool. It involves throwing punches against water resistance, sometimes using aquatic gloves or resistance equipment to increase intensity, as well as punching bag sessions, however these aren't just any bags, they're water filled aqua bags.

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An aqua boxing workout would be a great idea to try these aqua bags and find out all their benefits, being one of them that they provide more positive resistance and less joint impact. [1]

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Which muscles do you use?

Your entire body is used when doing aquapunching, whether it is the shoulders, abs, arms, legs, glutes and core, every muscle in your body is used. [2]

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Health benefits

Similar to other water sports, aquapunching offers numerous mental and physical health benefits like developing your equilibrium, using water to tone your muscles, boosting your respiratory and endurance abilities.

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This water activity also helps to relieve stress, to improve blood circulation, it is joints friendly as the water absorbs impact, it eliminates cellulite thanks to the massaging effect of the water and it improves your coordination. [3]

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2. Aquacycling or deep water cycling

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How does it work?

Aquacycling or deep water cycling is riding on a Hydrorider, a specially manufactured bike made of marine-grade stainless steel that is submerged in a pool while its rider’s upper body remains above the water which indicates that your joints and muscles are under a lot less stress and pressure so you get your workout done without the impact. [4]

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Which muscles do you use?

If you put in the effort, water cycling can greatly increase muscle strength and stimulation and at the same time is fun and mentally refreshing. The full-body workout of pedaling through the water increases endurance and burns calories. Moreover, aquacycling also tones and strengthens the lower body muscles, such as the calves, hamstrings, quadriceps, and glutes. [5]

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Health benefits

Aquacycling is a great way of maintaining mobility, and keeping you active when you need an active recovery exercise as it is a low-intensity exercise that reduces inflammation and supports muscular tissue healing. [6]

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3. Aquarunning

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How does it work?

Aquarunning that is also known as aquajogging or deep water running is a form of exercise involving running in a deep pool, using a flotation belt to stay buoyant.

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Which muscles do you use?

Aquarunning most heavily targets the lower body muscles such as quadriceps, glutes, hamstrings, calves and hip flexors, while also engaging the core muscles (transversus abdominis, erector spinae) for stability and activating upper body muscles like shoulders and arms for balance and coordination. It's excellent for building endurance, strength, and balance without joint strain and provides a comprehensive, low-impact workout suitable for various fitness levels. [7] [8] [9]

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Health benefits

Running or jogging in deep water mimics road running but with less impact on the joints and muscles, making it a popular activity for rehabilitation and cross-training and is often used  as part of your water therapy. [10] The water provides resistance, enhancing cardiovascular fitness, muscle strength and endurance while reducing the risk of injury. [11]

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Aquarunning also offers cardiovascular benefits similar to land-based running but with reduced joint impact. This makes it an effective exercise for improving cardiovascular fitness while minimising the risk of injury. [12]

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4. Aqua Zumba

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Photo credit: Vlad Vasnetsov on Pexels

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How does it work?

Aqua Zumba is a high-energy aquatic workout that combines Latin-inspired dance moves with low-impact, water resistance exercises. It is performed in shallow water that is usually waist to chest deep and blends Zumba choreography with water resistance to improve cardiovascular fitness, muscle tone and flexibility. Thanks to Latin American music you will enjoy dancing salsa, merengue, mambo, cha-cha-cha, and samba keeping you fit without realising so what are you waiting to get fit thanks to this latin pool party. [13]

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Which muscles do you use? 

Aqua Zumba activates a wide range of muscle groups due to the combination of dance movements and the natural resistance of water. While it’s a full-body workout, certain muscle groups are especially engaged depending on the choreography and water depth.

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Aqua Zumba routines engage the legs, hips, and glutes, especially through kicking and dance-based leg movements, while it also increases upper body muscle activation due to the natural resistance of water. [14]  The resistance of water ensures that both agonist and antagonist muscles are engaged during movements. For example, performing a bicep curl in water requires the triceps to control the movement against resistance, leading to balanced muscle development. [15]

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Health benefits

Aqua Zumba makes you move your entire body, with it being a low-impact and vibrant way to improve cardiovascular fitness, strength, coordination and flexibility. A key factor to lift your spirits is the social and fun group environment and lively atmosphere of this activity as Aqua Zumba is usually led by licensed instructors that follow the traditional Zumba choreography style. [16]

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5. Aqua aerobics

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How does it work?

Aqua aerobics is an aquatic activity that incorporates strength training, flexibility exercises and cardiovascular exercise and that combines aerobic movements with the natural resistance of water. This pool activity is performed  in a class setting in waist to chest deep water, often with music and a trained instructor.

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For safe and fun pool activities, water depths should be between 0.6 and 0.9 m for kids and young children, 1.2 and 1.5 m for older kids and teens, and 1.2 and 1.8 m for adults. [17]

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Which muscles do you use?

Aqua aerobics repetitive motions and the calming qualities of water can help lower tension and encourage relaxation. Water aerobics are a great way to build and tone muscles as it provides a full-body workout that engages multiple muscle groups. The resistance of water ensures that both agonist and antagonist muscles are engaged during movements, promoting balanced muscle development.

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The lower body is trained by exercises that target the quadriceps, hamstrings, glutes and calves, such as water walking, kicks and squats. Arm movements against water resistance work the biceps, triceps, shoulders, and upper back muscles. During all forms of exercises, maintaining balance and posture in water activates the abdominal and lower back muscles, which enhances core stability. [18]

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Aerobic exercises you can include in your workout could be water walking, flutter kicks, leg lifts, jumping jacks, high knee jog, pool plank that you execute with pool noodles, bicep curls with water weights, or squats. Jumping and squatting can be combined into one intense exercise that activates the quadriceps, hamstrings and abdominals as the main muscles involved when you are jumping. In order to work your back leg muscles, a variation could be lunging with different legs each time. [19]

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Health benefits

Aqua aerobics sessions involve performing rhythmic movements such as walking, jumping jacks, leg lifts, and arm exercises in water. The water's resistance, which is approximately 10 to 12 times greater than air, challenges the muscles more than similar movements on land. The buoyancy of water supports the body and reduces the impact on joints and minimises the risk of injury. This combination allows for effective cardiovascular and strength training in a safe environment. [20] As time goes on, you'll also notice an improvement in your endurance and stamina. [21]

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Photo credit: SHVETS production on Pexels

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6. Aquajumping

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 Photo credit: Ali Alcantara on Pexelsㅤ

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How does it work?

Aquajumping, also known as jumping jacks, is a dynamic aquatic fitness activity that involves performing various jumping and rebounding exercises on a submerged trampoline in a pool. This form of exercise leverages the buoyancy and resistance properties of water to provide a low-impact, high-intensity workout that enhances cardiovascular fitness, muscle strength, and balance.

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Which muscles do you use?

Aquajumping engages multiple muscle groups due to the resistance provided by water and the instability of the trampoline surface. Quads and hamstrings are heavily involved during jumping and landing phases which provide propulsion and control. The glutes are activated to stabilise the hips and assist in powerful upward movements. The gastrocnemius and soleus muscles of the calf muscles work to extend the ankle during jumps [22], and hips and core muscles maintain balance and control lateral movements on the trampoline and maintain posture during dynamic movements.

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Health benefits

Aqua jumping can improve your muscle strength due to the resistance of water that enhances muscle activation particularly in the lower body. The unstable surface of the trampoline combined with water resistance challenges the body's balance systems, improving proprioception and coordination, while the continuous jumping movements elevate heart rate, contributing to improved cardiovascular endurance.

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7. Pool yoga

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 Photo credit: SHVETS production on Pexels

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How does it work?

Performing yoga in water is known as pool yoga or aqua yoga with a splash! It has health changing abilities thanks to its calming, peaceful, and restorative benefits. [23] Pool yoga is a gentle form of yoga practiced in waist- to chest-deep water, typically in a swimming pool. It combines traditional yoga poses (asanas) with the supportive and resistive properties of water, making it accessible and beneficial for a wide range of individuals. 

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Which muscles do you use?

Bored with your daily yoga routine? Aqua yoga gives traditional mat yoga a fresh twist while providing you with an enjoyable workout causing less pressure to your joints due to the body’s reduced weight in water and making it one of the most complete activities you can do in a pool.

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Asanas (postures), Pranayama (yoga breathwork), and meditation are just a few of the numerous facets of yoga practice that can be included in aqua yoga. [24]

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Health benefits

Pool yoga offers a multitude of health benefits by merging traditional yoga practices with the unique properties of water. The buoyancy of water reduces the impact on joints, making poses more accessible and less strenuous, which is particularly advantageous for individuals with arthritis or mobility challenges. The water resistance enhances muscle engagement, promoting strength and endurance. Additionally, the hydrostatic pressure of water aids in improving circulation and reducing swelling. Practicing yoga in a water environment also encourages relaxation and stress reduction, contributing to overall mental well-being. [25] [26]

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The support of water also allows for greater flexibility and balance which helps you achieve poses that might be challenging on land. Overall, these benefits make aqua yoga a holistic exercise modality that supports both physical and mental health. [27]

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Photo credit: Victoria Strelka_ph on Pexels

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How to integrate pool activities in your training plans

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Running isn't the only thing a runner can do to build strength and endurance. If you want to get fitter or recuperate yourself following a hard run, a good idea is to include pool activities in your training plans for the following reasons.

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Recovery from injury

Exercises in water offer everything an injured runner needs: a complete work out that sustains musculoskeletal and cardiovascular fitness without any impact. 

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Avoiding injury

In order to avoid a possible injury from running too often or too fast, 1 or 2 pool activities a week can be the best combination for runners to do something different and give a break to the muscles and joints due to the buoyant nature of water. [28]

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Staying active on rest days

Rest days are an essential part of any workout routine. Pool activities can be a beneficial activity for recovery and maintaining fitness on rest days, providing a low impact substitute for running. [29]

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Why work out in water versus on road  

When it comes to fitness, the setting of your workout can have a significant impact on your results. While both exercising in water or on land offer excellent health benefits, working out in water introduces unique advantages. We dive into the different reasons and benefits of aquatic workouts below.

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Water activities are a full-body workout

Imagine attempting to run in a swimming pool. The resistance created by the water will probably make it much more difficult than running on the road. Aqua aerobics and other pool activities are all cardiovascular exercises to get your heart rate up and your muscles moving so you get to move your whole body, as pool exercises activate your upper body, lower body and core. [30]

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Water activities keep things interesting

Doing the same running routine can get monotonous. Any physical exercise you do at the gym is entirely different from working out in the water so you surprise your body and keep yourself motivated on the go. [31]

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Water activities improve your fitness, even on rest days

Your gym or running routine should include off days to facilitate muscle recovery. If you still want to stay active on these rest days, water exercises are a good way to stay active by putting little to no stress on your joints and muscles. Light pool exercises can offer sufficient physical activity to maintain your energy without harming your body. Being in water lets you reduce a significant amount of your body weight in almost zero-gravity conditions, which makes executing movements that could be more physically demanding on dry land much simpler. [32]
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Water activities are therapeutic

Water is the best habitat to become calm and relaxed so working out in water can be a therapeutic way to relieve stress. Your body will produce feel-good chemicals into your brain and that can be exactly what you need after a long busy day. Your workout will feel like a spa day experience that will get you hooked. [33]

 Photo credit: SHVETS production on Pexels

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A swimming pool offers endless possibilities beyond just swimming. Whether you’re in the mood for a competitive game, a relaxing float or a water-based workout, there is a pool exercise for everyone. 

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Are you ready to mix up your training routine with some pool exercises? At SportsShoes we offer a wide range of high-quality swimming accessories and swimwear, from googles and swim caps to swimsuits and training accessories.

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References

[1]. https://womenshealth.com.au/what-is-aqua-boxing/

[2]. https://www.wellness-sportclub.ch/en/activites/aquaboxing/ 

[3].  https://aqua-by.com/en/aquaboxing/ 

[4]. https://www.hydroriderusa.com/post/top-10-benefits-of-aqua-cycling-underwater-spinning 

[5]. https://columbiaassociation.org/group-fitness/spin-cycle/making-a-splash-with-fitness-the-rise-of-aqua-cycling/ 

[6]. https://waterresist.com.au/blogs/news/benefits-of-aqua-cycling

[7]. https://pubmed.ncbi.nlm.nih.gov/30526263/ 

[8]. https://pmc.ncbi.nlm.nih.gov/articles/PMC9367787/ 

[9]. https://www.sciencedirect.com/science/article/abs/pii/S0966636212003657 

[10]. https://www.yourswimlog.com/benefits-of-aqua-jogging/ 

[11]. https://www.runnersworld.com/uk/training/cross-training/a33367964/what-is-aquajogging/ 

[12]. https://www.verywellhealth.com/sensory-deprivation-tank-7496656 

[13]. https://www.thehealthsite.com/fitness/weight-training/all-you-need-to-know-about-aqua-zumba-av0718-583516/ 

[14]. https://theknolls.org/2019/04/aqua-zumba-combining-fitness-and-fun/

[15]. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/aqua-aerobics 

[16]. https://myxperiencefitness.com/blog-what-are-the-benefits-of-aqua-zumba/ 

[17]. https://www.swimwest.org.uk/file/swim-england-guidance-on-water-depths-3.pdf 

[18]. https://www.garagegymreviews.com/water-aerobics-exercises?utm_source=chatgpt.com 

[19]. https://www.aqua-exercises.com/explosive-jumps 

[20]. https://www.everyoneactive.com/content-hub/fitness/aqua-aerobics-classes/ 

[21]. https://www.placesleisure.org/blogs/benefits-of-aqua-aerobics/

[22]. https://experts.nau.edu/en/publications/electromyographic-analysis-of-gluteal-recruitment-an-exploration-?utm_source=chatgpt.com 

[23]. https://www.christafairbrother.com/the-ultimate-guide-to-aqua-yoga/ 

[24]. https://www.fitsri.com/articles/aqua-yoga-water-yoga-poses 

[25]. https://www.coachslava.com/swimming-fitness-workouts/the-benefits-of-aqua-yoga-for-south-florida-residents 

[26]. https://gwrymca.org/blog/surprising-benefits-aqua-fitness 

[27]. https://www.ommagazine.com/benefits-of-aqua-yoga/ 

[28]. https://www.trainingpeaks.com/coach-blog/should-you-include-pool-running-in-your-training-plans/ 

[29]. https://www.livescience.com/the-benefits-of-running-in-water 

[30]. https://www.livestrong.com/article/273601-pros-cons-of-water-aerobics/ 

[31]. https://www.livescience.com/the-benefits-of-running-in-water#section-the-benefits-of-running-in-water 

[32]. https://www.fitnessfirst.co.uk/blog/4-reasons-why-you-should-work-out-in-water 

[33]. https://www.runnersworld.com/uk/news/a776485/swimming-helps-ease-depression-and-anxiety/ 

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