Water is healthy-after all, hasn't drinking eight glasses a day almost become a mantra for wellness? Water in a pool also provides a healthy exercise environment, and more and more exercisers are adding water to their workout diet. Aquatic workouts are a refreshing change for anyone seeking low-impact aerobic or stress-reducing exercise. For those already involved in a land exercise program, there are extra perks, including increased resistance and the cooling effect of water. Water exercise is clearly gaining attention. In recent years, demand for aquatic exercise products and classes has increased tremendously. For the reasons behind aqua-fever, read on.
The Wet Advantage
Everyone stands to gain by adding water's resistance to their current workout. Due to the forces at work against the body in the water, resistance is 12 or more times greater than in air. Unlike most land-based weight training, water resistance acts on both sides of the muscle group-biceps and triceps for example-strengthening them simultaneously and enhancing flexibility as well. What this means for you, as a water fitness participant, is a more time-efficient cardiovascular workout.
Another unique characteristic of aqua-exercise is buoyancy, which provides gentle support while you exercise. When you're neck-deep in water, 90 percent of your body is buoyant; you can do things safely that you find difficult on land. This is a real plus for those, like me, who often feel uncoordinated as land exercisers! And for those seeking to reduce impact on joints, water means no pounding or jarring. Water allows for full range of motion and involves all muscle groups. After a water workout, muscles are relaxed instead of tight.
The social aspect is a valuable part of an aquatic program as well. Group support, camaraderie, and laughter keep students coming back. "I need to get to the pool, because I miss everyone if I don't see them," says Merne Claycamp, a member of a Bryan, Texas-based deep water exercise group called the Solar Bears. Since payoffs include strength, conditioning, and flexibility, water exercise puts the "no pain, no gain" theory to rest. Finally, a water workout means no sweat. A cooling effect occurs when you exercise in the water, because heat is lost much faster in water than air. With less chance of overheating, you can work out in comfort. As for long-term benefits, stories of injury prevention and healing among water exercisers are beginning to pour in. According to Lisa Johnson, a certified instructor trainer, individuals who have committed to aquatic therapy have found their recovery time reduced by half. The water's pressure helps the heart circulate blood, so blood pressure and heart rate are lower during deep water exercising. Many forms of aquatic exercise (especially those in deep water) use abdominal and back muscles continually, which helps exercisers manage and prevent back pain.
New Wave For Non Swimmers
Most water fitness classes are open to everyone, with no swimming skills required. You can achieve fine benefits from simple exercises at the side of the pool and in shallow water, says Mary Essert, water instructor, trainer, international speaker, and author of the YMCA Manual for Special Populations. Essert emphasizes that water fitness is not only for barracudas; her students range from highly trained professionals to recent stroke or cancer victims. Those of us with any sorts of challenges, from bad knees to newly-replaced joints, fibromyalgia to cerebral palsy, can get our workouts safely in the water. Through the healing force of water, Essert controls her own pain from fibromyalgia-a chronic pain disease of the joints-and supports her recovery from breast cancer and arthritis.
Pregnant women have a lot to gain from exercise in the water. Fitness professional Sara Kooperman, JD, founder of Sara's City Workout and mother of three (with a fourth soon to arrive), has experienced water's helping power. She says water is great for pregnant women, and has recently produced a video called Pregnant Plunge. Research supports her enthusiasm. According to a University of North Carolina at Chapel Hill study, immersing yourself in water three times a week reduces edema associated with pregnancy. Another study found that water exercise can help prevent varicose veins during pregnancy, especially in the lower extremities. Kooperman offers another fact that's easy to stomach. "Since water trains abdominals and trunk more than land exercise, women get a better abdominal workout, and therefore improve post partum recovery."
Seniors are yet another group taking to the water. Many senior groups find a fountain of youth (and a great social scene) in the pool, says Sandy Stoub, an instructor trainer, who also holds a Master's degree in Gerontology. "Sometimes I have to blow the whistle and yell 'It's time to bring the meeting back to order!'" she says. "But time spent in socialization is just as important." The intensity level that can be achieved without impact, the supportive nature of the water, and the social environment make a water class a great place for all, whatever their age or fitness level.
Erica Ziegler, aquatic director at San Rafael, California's Marin Jewish Community Center, calls water "the great equalizer," and offers the following motto for anyone who has reservations about this form of fitness: "Any age, any stage." Water, she says, is very forgiving. The supportive experience of the center's Therapeutic Swim Program often gives participants more than better health; it increases self esteem and hope.
So, what are you waiting for? Take the plunge, or at least dip your toe in. You can find classes in your area's community or private pools, health clubs, fitness centers, country clubs, schools, and physical therapy facilities. If you'd prefer to test the waters, you can find a video, observe a class, or read one of the many aquatic exercise how-to books available. (See Sources).
Everyone stands to gain by adding water's resistance to their current workout. Due to the forces at work against the body in the water, resistance is 12 or more times greater than in air. Unlike most land-based weight training, water resistance acts on both sides of the muscle group-biceps and triceps for example-strengthening them simultaneously and enhancing flexibility as well. What this means for you, as a water fitness participant, is a more time-efficient cardiovascular workout.
Another unique characteristic of aqua-exercise is buoyancy, which provides gentle support while you exercise. When you're neck-deep in water, 90 percent of your body is buoyant; you can do things safely that you find difficult on land. This is a real plus for those, like me, who often feel uncoordinated as land exercisers! And for those seeking to reduce impact on joints, water means no pounding or jarring. Water allows for full range of motion and involves all muscle groups. After a water workout, muscles are relaxed instead of tight.
The social aspect is a valuable part of an aquatic program as well. Group support, camaraderie, and laughter keep students coming back. "I need to get to the pool, because I miss everyone if I don't see them," says Merne Claycamp, a member of a Bryan, Texas-based deep water exercise group called the Solar Bears. Since payoffs include strength, conditioning, and flexibility, water exercise puts the "no pain, no gain" theory to rest. Finally, a water workout means no sweat. A cooling effect occurs when you exercise in the water, because heat is lost much faster in water than air. With less chance of overheating, you can work out in comfort. As for long-term benefits, stories of injury prevention and healing among water exercisers are beginning to pour in. According to Lisa Johnson, a certified instructor trainer, individuals who have committed to aquatic therapy have found their recovery time reduced by half. The water's pressure helps the heart circulate blood, so blood pressure and heart rate are lower during deep water exercising. Many forms of aquatic exercise (especially those in deep water) use abdominal and back muscles continually, which helps exercisers manage and prevent back pain.
WATER FITNESS EQUIPMENT:
These are products especially designed for water to enhance toning, strengthening, and endurance work. NOTE: All products should be rinsed after each use, as chlorine is a powerful chemical that causes fading and deterioration.
Aquatic Exercise Shoes
Shoes are recommended for all participants, but particularly those who need extra support. Shoes also prevent slipping, and provide protection for sensitive feet in pools with a rough bottom surface.
Flotation belts
Flotation belts are used in deep water classes. These are among the most popular of water exercise products. They come in a variety of styles and price ranges. Be sure to shop around for one that fits comfortably yet snugly. Foam is durable, and canvas/nylon is also long-lasting, but may fade with use.
Noodles
These long, foam cylinders, popular as kids' toys, are also used by water exercisers for trunk stabilization, arm strengthening, coordination, and fun.
Buoyant Barbells
These foam barbells are used like free weights on land. Moving them up and down forces the exerciser to work against the water's resistance and buoyancy. Foam cubes, logs or balls, intended for similar purposes, may be less expensive. Nylon or fabric-covered foam products that attach to the arms or ankles are also available. If you invest in these products, be sure to rinse and store carefully to avoid mildewing.
Aquastep
As the name implies, this is a step much like a land-based step aerobics bench. The step is used in a class setting, and participants follow a modified jumping routine.
1. Be sure the instructor for your class has certification from a national water fitness association. Some facilities recycle teachers from land aerobic classes. Although enthusiastic, these teachers will be less able to help you, the participant, fully benefit from the advantages of the water.
2. Note how often the classes are held, and the length of each class. The US Water Fitness Association recommends a minimum of 30 minutes per session.
3. Be sure each class starts with at least a six minute warm-up period and finishes with a cool down of six minutes or more.
4. Make sure you are having fun. Although I'm the first to cringe when a teacher yells "Smile, everyone," grim faces might be a sign to find another class!
TYPES OF WATER WORKOUTS:
Lap swimming
The traditional laps, back and forth with various strokes, are the ancestor of all programs. Most fitness experts recommend that swimmers also consider other water exercise, too. Water Walking/Jogging A class where participants use many types of steps and arm movements in waist- or chest-deep water.
Water Aerobics/Water Toning
Participants use full-body, rhythmic moves for 20 minutes or more in shallow or deep water, focusing on cardiovascular benefits. Most classes also include the use of water resistance and/or equipment to strengthen, firm, and sculpt the muscles.
Deep Water Exercise
Deep water classes usually use flotation belts and devices. Deep water running programs use drills similar to land-based running training programs.
Water Relaxation
This title can refer to any number of programs that use gentle, easy-flowing movement with the water as a relaxation medium. Some facilities may offer Water Yoga or Water Tai Chi.
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