Our fitness experts show us some options that work.

When you think of cross-training a pool might not come to mind but fitness experts at Prairie Life say it should.

Aquatic Director Dayle Nervig says the key is, "being able to work two muscle groups at the same time. On land you'd do an exercise for a bicep and a tricep. One exercise will do in the water. It's less time for the same benefit."

Peg Noyes sees it for herself in classes. The water puts less stress on her body and that keeps her coming back.

She says, "That is one of the reasons I chose swimming as my lifetime activity because I can do it three times a week for the rest of my life."

Even with injuries, water workouts are possible.

Betty Dorr is recovering from foot surgery by using the Aquatrend, almost like a Pilates machine in the water. She can do things here she never could before, "like sit ups and pulling myself up. Upstairs I have never been able to do that but in the water you have buoyancy to help you."

It's not just for women. Our channel six fitness expert, Lori Johnson, saw the benefits with her dad, a diabetic who had a quadruple bypass.

Lori says, "I got him a gym membership because he wanted to swim and I said 'why don't you try aqua aerobics?' He said 'oh, it's just a bunch of old ladies.' The next day he said 'I was watching it and they work really hard' and I said 'yeah they do.' He tried it and was hooked."

And that's the key whether the workout is in the water or on land.

The intensity of a water workout is up to you. It's possible to burn 400 to 500 calories in an hour.