Four 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.

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.

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.