Fitness
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LOOK GOOD, FEEL GREAT WITH THIS WATER WORKOUT BY BRONWEN GORA
Water workouts are right in style in America, and Papua New Guineans can get into the act with the Poolfit app designed by Florida-based fitness professional Mark Grevelding. “People who work out in water can exercise longer and with more intensity,” says Grevelding. “This improves muscular endurance and stamina, which helps you to move better.” Other benefits can include fast-tracked weight loss, increased cardiovascular health, and improved core strength and bone density.
SIX SIMPLE WATER WORKOUTS Warm up walking in waist-deep water as fast as possible for five minutes. Throw in some high knee steps and walk backwards.
01
Sidestep for 20 steps in one direction, then return. Do two sets for a total of 80 steps and increase as you get fitter.
02
Jump as high as you can in waist-deep water. Start with 20 jumps and rest for 20 seconds. Repeat three times for a total of 60 jumps and increase as you get fitter.
03
Tread water using legs and arms for 20 seconds, and rest for 20 seconds. Repeat three times and increase as you get fitter.
04
Get the app
The Poolfit app is a globalfirst, instructor-led, fitness streaming service/app that delivers aquatic exercise routines for all fitness levels. Follow any of Poolfit’s 115 professional in-water workouts performed by professional instructors. Download from the App Store, Google Play or poolfit.tv. First month free, then US$15.95 per month. Cancel anytime.
Where to make a splash
If you don’t have access to a private pool at an apartment or hotel, head for Taurama Aquatic & Indoor Centre. Check with the centre on opening times for the pool because they have been affected by COVID-19. Workouts can also be done at the beach. Head to your favourite strip of sand and quiet water, such as that at Tutu Beach Resort.
Holding a kickboard, kick up and down the pool. Start with 150 metres and work up from there. You can alternate kicking styles with a flutter kick with legs extended, and a frog kick, which replicates how a frog swims.
05
Do some laps. Try breaststroke or freestyle. Swim 50 metres, rest for 20 seconds and repeat five times.
06
Any new fitness program should be started under supervision of/with advice from a qualified instructor, or a doctor if there are health conditions.
APRIL/MAY 2022 PNG NOW 45
