9 Months to Tri

[Mike] Chris, so I see you spent some time in the pool on Sunday with your daughter. I see a great way to enjoy some QT with the family, as well as, burn some calories… without doing your typical laps.

For those of you who don’t know, Chris is on a 5-day a week workout plan with the weekends being what I like to call an “Active Rest”. What I really want him to do is go for a walk with the fam., have fun in the pool, enjoy the fall weather, etc. Nothing strenous…but still be active. Actually, completely the opposite of what you did on Saturday. Even if you get up for 15 minutes every hour to stretch.

So back to the pool… here are some great ways to burn some extra calories, without taking your eyes off your little one.

Based on Chris’s weight, height, and gender… treading water (light to moderate intensity) alone can burn up to 322 calories per hour.

Try these other fun things that burn calories yet keep the unwanted stress off of the body.

• Leg Lift: Stand in shoulder-deep water and hold onto the edge of the pool lightly for balance. Extend your right leg straight out to the side as far up as you can bring it. Complete 8-10 times. Repeat on left leg.
• Lateral Raises: Stand in shoulder-deep water with arms hanging straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause briefly and repeat. Change the resitance by going from a closed fist to an opened hand and by speed.
• Chest Flies / Rear Delt Fly: Stand in shoulder-deep water with arms making a “T” with your body. Slowly bring hands together in front of you (clap) and then pull apart back to starting position. Again change resistance like mentioned above.
• Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water. Jog 1-2 laps and then resting for 60 seconds. It’s more challenging in deep water and less in shallow water. Make a game of it by playing “tag” with your daughter. You chase her and her you!

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