Float into fitness:
Water exercise is a perfect way to stay in shape and beat the summer heat.
Summer is in full swing and the dog days are definitely here. Oppressive heat and humidity can derail good intentions of even the most dedicated exercisers.
So instead of fighting the heat, embrace it, and join the growing number of baby-bombers who have already learned that the water provides one of the best full-body, muscle-toning workouts around.
Water exercise — also known as water aerobics, water walking and water jogging — has really blossomed in the past decade. Once thought of as an activity only for seniors, water exercise is gaining popularity with exercisers of all ages and genders.
It rivals resistance training because water resists motion in all directions — up to 12 times that of similar land-based programs — and provides the same heart-pumping cardiovascular workout running does but without the impact.
In fact, depending on the depth, water will displace your weight 70-90 percent. Therefore, men and women, young and old are learning that the pool is a gym where strength training works better, calorie burning is higher and it is practically impossible to hurt yourself.
How it’s done
Water aerobics differ from swimming because all movements are performed in a vertical position and no swimming skills are required.
Since doing exercise in the water displaces your body’s weight 70-90 percent, a person weighing 100 pounds only weighs between 10-30 pounds in the water. This weight displacement has always appealed to patients with disabilities such as arthritis and fibromyalgia. More recently, however, athletes are finding these water workouts to be a great way to supplement their training while decreasing the impact and jarring on their knees, backs and joints.
Water exercise provides 12 times the resistance of similar land-based programs. This means that every time you bend your arm or lift your leg in the water, you are working against a resistive force 12 times greater than if you performed the same movement out of the water. Also, when you return your arms and legs to their starting positions, the water again provides resistance but this time to the opposing muscle groups and inherently promotes muscular balance.
In addition to the more obvious benefits, the water also provides a very stable, supportive and forgiving environment. This can be very attractive for those who battle with balance, stability or any motor-skill deficit. Water exercise also promotes free range of movement throughout all of the body’s joints and helps increase overall flexibility, something we all can benefit from.
But perhaps the most appealing quality of water exercise is the cooling effect it has on the body. When you exercise in the water, the water is continuously cooling your body, maintaining a lower body core temperature and decreasing your risk of overheating or heat exhaustion. Not only are you not covered with sweat, but this cooling process has a very positive effect on training zones as well. If your body can stay cool and within its training zone, you have a greater likelihood of burning fat more effectively in each workout.
Angie Ferguson is an exercise physiologist from Fort Myers, Florida. She is a USA Triathlon Advanced Level 2 coach, USA Cycling coach and has a Specialty in Sports Nutrition certification. For more training tips, read her blog at www.triathlontrainingisfun.com or contact her at www.gearedup.biz.