How to Tread Water for Weight Loss

Pool workouts are favorites of athletes around the world, especially in winter when distance running can be challenging and road qualities are poor. Treading water or aqua-jogging is also therapeutic and good for athletes who may be sporting injuries or shin-splints. Whether you are looking to lose weight, stay in shape through the winter, or find your new favorite aerobic trend, pool-workouts offer the freedom to move, stretch and tone muscle without hitting the gym. Flexibility and stamina are also improved with this type of workout. Most of all, aqua-jogging is great alternative to running and, done correctly, will tone your body and help you to lose weight.

Instructions

    • 1

      Warm up for a half hour by doing several laps in the pool. Strokes such as the breaststroke, freestyle and backstroke work out different parts of your body, so alternate between them. Stretch in the shallow end afterwards.

    • 2

      Swim to the center of the pool's deep end. Raise your hands out of the water and keep your palms and forearms extended out of the water.

    • 3

      Begin treading water as if you are jogging. Resist the urge to lower your hands into the water. Keep your head straight forward and extend your legs fully, cycling them as if you are riding a bike. This will create more of a workout for your lower body. Notice your legs have to tread faster to stay afloat.

    • 4

      Continue treading water for as long as you can without touching your hands to the water. When you feel the need to, lower your arms but continue your motion. Continue the workout for at least a half hour. If you need to, take breaks to go to the side of the pool and rest your arms, but stay in motion. If you are holding onto the side of the pool, keep kicking your legs.

    • 5

      Repeat this process of treading water with your hands suspended several times during your workout. Intersperse your workout with toning exercises such as getting out of the pool to quickly complete two minutes worth of push-ups or sit-ups before jumping back in the water and continuing to aqua-jog. Notice your body becoming firmer and more toned as you continue the workout over time.