Here are some simple and enjoyable ways to use swimming pool time effectively for heart-stimulating exercise, as well as for firming and trimming of the body:

• Jogging/cycling. Keep yourself afloat with arm motions while you tread water, using your legs to jog" or "ride a bicycle." Time yourself. Rest when tired.
• Milk jug movements. Secure two empty plastic gallon-size milk jugs with caps and handles. Screw on the caps tightly so water can't seep in. Hold one in each hand. Use them to support you as you kick, do leg lifts, "jog," and so on. To exercise your arms, play with trying to push them under the surface - you'll be amazed at the resistance. Extend your arms in front of you in chest-deep water and drag the jugs in large circular motions out to your sides and behind you. Have fun being creative with many different movements.
• Ballet practice. Stand in chest-deep water, holding on to the side of the pool on your right side. Do leg lifts to front, side, and back. Bend your knee and bring it up toward your chest. Reverse your position and do exercises with the other leg.
• Dancing. Bring along your radio or portable music player. Play active dancing music. Do water dancing, standing up or floating. Choreograph a water ballet. Be creative.
• Swim-a-thon. Challenge yourself to learn how many different ways you can get from one side of the pool to the other without standing up.

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