Don't dry off yet

Summer is winding down, but you don't have to get out of the water yet. Aqua aerobics, water polo, sailing, kayaking, water skiing, kite surfing, windsurfing and body surfing are all sports that can keep you in shape until really cold weather hits.

Most water sports encompass all the components of a well-balanced fitness regimen: cardiovascular fitness, muscular strength, endurance and flexibility. Consider the upper-body strength one builds by windsurfing. Or the leg and arm strength required for water skiing.

Aqua-aerobic workouts are perfect for cross-training when land movements such as running, striding, kicking, leaping and even dancing become too jarring or painful. That's because buoyancy makes us feel 90% lighter, which reduces stress on weight-bearing joints, bones and muscles. I also find swimming requires less recovery time than running, cycling or regular aerobics.

What's new in the water? I had fun in the Hobie Mirage Tandem kayak, which is pedaled, not paddled, by two people; check it out at hobiecat.com.

And an innovative safety product that caught my eye as I'm preparing my toddler to negotiate the water is the Aqua Bobber, a unique flotation device built into a swimsuit designed to keep kids in a comfortable, safe swimming position. See more buoyancy devices and fall-season wetsuits -- "swim skins" -- at sealmask.com.

During any water activity, remember to use good judgment. For a primer or refresher lesson, enroll in an aquatics safety course offered by your local pool or Red Cross chapter (for info, visit redcross.org). It's one of the best time investments you can make.

4 wet workouts
When you hit the pool, don't just swim laps. That can lead to overtraining. Instead, look for water fitness gear --buoyancy belts, dumbbells, webbed gloves, giant foam sandals, paddles -- and do an aqua workout. Most fitness facilities offer classes; they should be led by certified water fitness instructors. Here are four types of classes to look for.

1. Cardiovascular health and weight management classes focus on working the legs, using the arms for balance. You should be able to adjust your speed and effort to create progressive training.



2. Muscular endurance classes work the biceps, triceps, etc., as well as muscles that stabilize joints, such as the rotator cuff. For extra challenge, add resistance from shallow-water jumping, buoyancy devices or an aquatic step.



3. Sport-specific drills help boost your ability to run, jump and change directions on the court or field.



4. Functional fitness classes target daily life. For example, aquatic step exercise can improve your stair-climbing ability.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.