winning water workouts

Winning With Water Workouts At Home

What if you could have an intense workout that included cardio intervals, muscle strength, and mobility plus meditation and mindful movement all in one place? Look no further than with a water workout in your own pool. Did you know that water reduces gravity’s impact on the body by 90 percent and that the buoyancy/hydrostatic pressure increases circulation, reduces inflammation and decreases muscle soreness sensations during your workout and after it’s complete? No matter how fast you move in the water, there is no eccentric contraction to beat up your body. And, according to, buoyancy is dependent on density, which “is determined by an object’s mass and the amount of space it takes up”, also called volume.

Strength and speed make a great combination in the water. Because of the buoyancy benefit, movements aren’t limited as they can be on land. Explosive movements such as jumping and quick movements like football jogs can happen repeatedly in the water, resulting in extreme cardio benefits and high-power outputs without muscle soreness and pain. The water cushions the weight on joints, tendons, and ligaments with every move. Since our bodies are 50 to 60 percent water and close to the density of water, the buoyancy of the water around you lightens the body and creates the ability to float. This decompresses joints and promotes recovery.

Another benefit of water workouts is building endurance under the low load while increasing motor control and reducing injuries. Water has consistent resistance so no matter the angle of the move, the training can happen beyond typical effects of cable or bodyweight. Clean coordination in the water can give one time to master the move while increasing motor control and functional range of motion. If you’re thinking to yourself that just water isn’t enough weight or resistance, many tools such as dumbbells, noodles, bands, and gloves can help increase resistance, and enhance mobility and endurance.

And finally, your pool is where you can take some time to relax. I think most of us can agree that the sound of water is relaxing. Floating is rejuvenating, and the natural compression of water helps flush our tissues. The deeper you go in the water, the greater the pressure. This causes an increase in local circulation by moving blood back up to your core resulting in improved lymphatic and promotes faster recovery.

Enjoy your pool and its health benefits from the comforts of home! 

Winning with Water Workouts

What if you could have an intense workout that included cardio intervals, muscle strength, and mobility plus meditation and mindful movement all in one place? Look no further than with a water workout at The Village Health Clubs and Spas. Read more

Make Swimming Your Super Power

I find it amazing that people can swim, after all, we’re land-based animals with no fins or gills. Learning to swim opens a whole new world to us—a superpower, like flying. Although we can’t learn to fly like a bird (yet), with instruction we can learn to swim like a fish (or even a dolphin!).

Swimming is great exercise. It’s been called the ultimate exercise because it works the whole body. Like Pilates, it strengthens us while lengthening muscles and increasing our flexibility. Like yoga, it reduces stress and brings a sense of well-being. Like running, it makes our hearts and lungs healthier, but is far easier on our joints.

Swimming is an excellent exercise for all age groups, especially people with injuries, arthritis, or who need to lose weight. Water exercise is low-impact,gentler on our bodies, and you can’t even feel yourself sweating!


Most of us learned how to swim as kids – mainly because our parents wanted to keep us “water safe.” Perhaps you pursued swimming later to compete on the local swim teams, or at school –or just to cool down during the hot summer months.

Now, as an adult, maybe you’d like to get back in the pool, or improve your existing swimming training. It’s time for a Masters Swim Program. Don’t let the name fool you. Masters Swim is the common name given to adult fitness and competitive swimming programs across the country. You don’t have to be Michael Phelps to be a Master – you just need to be an adult who can swim a few laps without stopping.

The Village’s Masters Swim Program aims to make people fitter, faster and better swimmers. Varying levels of athletes train in our Masters’ program – from triathletes and competitive swimmers, to those who just want to improve their overall fitness.

Gone are the monotonous laps, swimming at one speed while staring at a black line. Masters Swim is a group of excited individuals learning different skills and strokes, pushing to get faster and better under the tutelage of experienced and encouraging coaches. Expert coaching and competitive camaraderie help motivate everyone in the pool.

Ask any Masters swimmer what their favorite part of the program is and you’ll likely hear how they love the social aspect – and the fantastic workout. It’s a competitive, but supportive environment, in a group with like-minded swimmers. Come get your super power on!

Find out more about aquatics at the Village here.  We look forward to seeing you at the club!

8 Reasons to Swim This Summer

Summer is here, and so is the sun. Cool off on your next workout and take a lap in the pool to see the benefits – check out these 8 reasons why swimming is good for your health.

Read more