Make a Splash With a Water Workout

Heart rate may not be the best measure of effort during a water workout. Judge your exertion by how hard you feel you are working. If boredom creeps up on you, try doing some interval running where you vary bursts of intense effort with easy, recovery periods.

Water aerobics is another option, and in addition to traditional dance-based workouts, there are many alternatives that incorporate kickboxing, yoga and other land activities. Instructors often make use of equipment, such as pool sticks, "noodles," water steps, swim boards, paddles, aqua mats, booties and flotation belts, to add variety to classes. Look for instructors with first-aid and safety training who have experience in leading water workouts.

Sports-specific water workouts are also surfacing. The Hydrorider, a new aquatic indoor stationary bike, is being used at select health clubs. Three paddle wheels allow riders to adjust the resistance to achieve the intensity-level they want. Likewise, there are water workouts specifically for tennis players.