20 Jun 2010 H20 is the way to go
Incorporating aquatic exercise into an exercise routine is one of the best ways to give your body a break from some of the traditional land-based exercise modalities such as walking, jogging, elliptical machines and even the weight room. The good news is that everyone can benefit from using the pool. Water workouts are for all ages, abilities and fitness levels.
Another big plus is that you do not have to be a swimmer to obtain health benefits from the water. Aquatic workouts are fun, safe, effective and provide a total body workout that is easy on your joints.
Ability not required
You can exercise in water that is 3 or 4 feet deep and increase cardio conditioning, strength gains and flexibility. Cardio gains can be achieved by walking briskly through the shallow end of the pool. Go forward for a length and then reverse so you are walking backward. Done at a quick pace and with your knees slightly bent, your heart rate will go up and your quadriceps, hamstrings and gluteal muscles will definitely be talking back to you after a few laps.
Be sure to wear pool shoes to keep your toes from getting irritated. Another option, although not terribly exciting, is to head for the deep end, strap on an AquaJog Vest and jog in place.
Flexibility
An individual’s flexibility can also be enhanced quite easily by basically duplicating land-based stretches in the water. Use a Styrofoam noodle to help with stability and buoyancy. Grab the pool deck and try some leg swings for inner and outer thigh work. Hang on to a noodle in the deeper end and just jog in place using high knee-to-chest actions. This will help strengthen your gluteal muscles and stretch out your hip flexors. Simply treading water will work your abdominal muscles, upper body and leg muscles.
Strength training
Water is effective for strength training because it provides about 12 times the resistance of air. Therefore, any time that you are moving a limb in the water, you are gaining some strength because the water provides so much resistance. The faster you go, the more resistance you will receive from the water. The more you give, the more the water gives back.
Try this sometime to find out what I mean. Stand in water up to your chest or upper abdominal area, making sure your shoulders are under water. Begin with your arms extended to your side and then try to bring them together so your hands touch. Then forcefully reverse this motion. Make sure your arms stay underwater. The faster you go, the tougher it will be. This exercise also will tighten your core musculature!
There are many strength building exercises that can be performed. Ask a fitness expert to show you some exercises in the water and you will quickly learn how beneficial it can be for developing a toned physique.
Injury prevention
The buoyancy of water provides a virtual injury-free environment. There is literally no joint pounding while working out in the water. Smooth, fluid and joint-friendly sums up almost every motion and exercise performed in the water.
Of course, excessive hours of repetitive swimming may cause some injuries, but that usually happens with those involved in a swim team. The water is kind to your knees, hips, shoulders and back muscles. The pool is also very good for rehabilitating an injury since the stress load on the body is so minimal and one can duplicate land-based movements in the water.
Cool and refreshing
If you do not like to feel hot and sweaty after an exercise session, then the pool is the right place to be. Water has a cooling effect on the body, a big plus if you are sensitive to overheating. Working out at a medium to high intensity in the water will be much easier on your body’s thermoregulatory system than in a fitness or aerobics room. You can elevate your heart rate in a pool to the same level as a land-based class or session, but you will remain much cooler and comfortable due to the water’s cooling effect. There is also something about the water that leaves you refreshed and feeling energized.
The water is an ideal environment for those who enjoy lap swimming and also for non-swimmers. Swimming provides a total body workout that is easy on the joints and burns plenty of calories. For those who do not care for lap swimming, water workouts in the shallow section will allow you to turn this area into a mini gym that can help you fight the SOSO syndrome of exercise routines.
