The summer is finally here and if you're like many active Canadians, you'll probably be heading outside to exercise. But how will you get your workout in on those days when it's just too hot and humid to exercise outside - even at 6 am? As a general rule, vigorous exercise in extreme heat is not a good idea. So, make the most of those scorching hot summer days by exercising in the pool: the one place you'll get a challenging total body workout, without breaking a sweat.

The Benefits of Exercising in the Pool: 

• You can work every muscle and joint in the body simultaneously.
• With little or no equipment you can get your cardiovascular, muscle conditioning and flexibility training done.
• Water cools you down as you exercise.
• The water makes your body buoyant and provides natural resistance to your movements. Both these factors make it easy for virtually anyone, regardless of age to exercise comfortably and effectively in the water.
• Working out in the water reduces the amount of impact and pressure on your joints, which decreases your chance of injury.

For individuals living with joint problems, like severe arthritis, exercising in the water is a great alternative to lifting weights.

Warm up:   Begin by swimming a few lengths of the pool for 5-10 minutes to warm your body up before you get into the workout. If you're not a decent swimmer, you can jog or walk in the water - with your body submerged to shoulder level - to get your heart pumping. Once your body is warm, take a few minutes to stretch your calves, thighs (front and back), back, chest, arms, shoulders and neck. 

Cardio:  Start at the side of the pool with your body submerged to shoulder level and run the width of the pool for 20 minutes. Sustaining a running pace for an extended period of time may be quite challenging at first. So, do what you can the first time out and then make it your goal to add a minute or two to your cardio session each time you workout until you hit the 20 minute mark.

Tip: Although your natural tendency may be to stand tip toe in the water, keep your heels down when exercising in the pool - particularly when running or walking. This will prevent you from straining your calf muscles. 

Muscle Conditioning:  As with weight training on land, in the pool your muscles will contract against the resistance of the water. Try the exercises below to tone and tighten your muscles during your water workout. 

General Tips:

• Check your body position and posture often.
• Keep your weight distributed evenly.
• Contract your abdominal muscles to protect your back as you exercise.
• Do not bend or stretch any further than you would on land.

Squats:  Stand with your feet hip-width apart in waist high water, with your arms at your sides, and your abs contracted. Inhale and slowly bend your knees while sticking your bottom out behind you as if you were sitting in a chair. Make sure your knees do not pass your toes (ideally at the bottom of the movement they should be aligned with your ankles), and keep your back straight. Exhale and return to the start position. Repeat 15-20X.

Pull-ups:  Hang on to the side of the pool and lower your body as far as your arms will allow. Then bend your knees so that your feet are up off the pool's floor and behind you.  Exhale and pull yourself up as high as you can. Next, lower yourself back to the starting position. Repeat 10-20X 

Tip: If you find performing this exercise with your feet up too difficult put them down and try to do the exercise without pushing off with your legs. You should feel the work in your upper back and arms only.

Side Leg Raises: Stand facing the edge of the pool and hold on with both hands. Exhale and slowly lift your leg out to your side as high as you can (comfortably), without turning your ankle or knee outward.  Be sure to keep your back straight as you perform the movement. Return to the starting position and repeat 15-20X for each leg. 

Standing Chest Flies:  Stand tall in neck high water and raise your arms to shoulder height, with your palms facing forward. Keep your arms straight, as you exhale and slowly move your arms together until your palms touch in front of your chest.  Inhale, turn your palms away from each other and return to the starting position. Repeat 15-20X. 

Kicks:  Sculpt your gluts, hamstrings and even your abdominals by holding a flutter board or grasping the side of the pool and kicking for 2-3 minutes.  Make sure you kick from the hip (and not just the knee) in a scissoring motion to get the maximum benefit of this exercise.