Cool down with calorie-burning tips from Campus Rec

SwimmingWith final exams coming up and summer just around the corner, now is a good time to bolster your stamina. Gabel Pool can offer a good workout in any weather – and it doesn’t always have to be about swimming laps.

Water provides 14 times the resistance of air, which engages more muscle fibers and burns more calories in a shorter time without the sweat. Exercising in water is also safer because it is easy on bones and joints, therefore decreasing risk of injury.

All you need is your swimsuit, a towel, and your OneCard or member pass for entry. Kickboards, pull buoys, flippers, dumbbells and hand paddles are free to use at Gabel Pool. Intensify your routine by trying these water resistance workouts next time you visit.

(Workouts developed by Igor Porciuncula, the cofounder of Boot Camp H2O in Los Angeles. Original article published in FITNESS magazine, July/August 2013)

Water Taxi

Targets back, shoulders, arms, chest and abs

  • Sit on kickboard with knees together, legs dangling or skimming bottom of pool.
  • Extend arms in front of you, palms facing away from each other, then sweep arms out to sides (as if doing a breaststroke).
  • Continue stroking across pool for 30 seconds, then switch stroke to go in opposite direction: Bring arms out to sides with palms facing forward, elbows slightly bent, then sweep arms together in front of you. Continue for 30 seconds, squeezing shoulder blades as you push forward and back.

Swimming!Tombstone Kick

Targets back, arms, abs, butt and legs

  • With your back to edge of pool, hold kickboard with both hands so that it’s vertical (rounded edge up) and half of it is below surface of water.
  • Push off wall with feet, holding kickboard in tombstone position, and kick as hard as you can toward opposite side of pool.
  • Continue for 1 minute.
  • MAKE IT HARDER: Hold kickboard horizontally and completely submerged.

Deck Dip

Targets triceps, abs and obliques

  • Begin with your back facing side wall of pool and place palms on edge behind you, fingertips facing forward; bend left knee to place left foot flat against wall and raise straight right leg to hip height in front of you.
  • Straighten arms to lift out of water; lower to start.
  • Do 10 reps; switch legs and repeat.
  • MAKE IT EASIER: Keep both knees bent and both feet flat on wall. (If your bottom scrapes the edge, you can also do this in a corner of the pool.)

As a part of Campus Recreation, Gabel Hall Pool is open to all students with OneCard or a member pass.

HOURS

Lap Swim

  • Monday, Wednesday, Friday: 6 to 8 .m.
  • Monday through Friday: 11 to 2 p.m.
  • Saturday: 9 a.m. to noon
  • Sunday: CLOSED

Open/Lap Swim

  • Tuesday through Thursday: 5 to 7 p.m.

For more information, call (815) 753-9360 or email scoleman7@niu.edu.

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