Three reasons to try aqua exercises
one of risks, wellness educators look at this method of activity as a safe and effective way to improve fitness.
Author and educator Dr. Karl Knopf has taught exercise to the disabled and older adults for more than 30 years.
In his book “Make the Pool Your Gym” he provides step-by-step instructions and photos for a comprehensive, no-impact workout without the pain.
Some noted advantages over land workouts:
Far denser than air, water can apply up to 12 times greater resistance. The harder you push and pull during an aqua workout, the more productive it becomes.
The resistance of water challenges beginners and advanced exercisers alike, and, because the amount of resistance in water depends on the speed of movement, you can’t create more resistance than your body can tolerate.
Heart rates during water exercise are lower than during land-based training, but you can still obtain the same physiological benefits with less heart-pounding exercise. Aquatic aerobics stimulates circulation, and can burn 400 to 700 calories an hour, about the same as land-based aerobics, with no strain on the joints.
One recent study found that a one-hour water exercise session performed at a moderate pace expends the same amount of calories as walking for one hour at a pace of 3 miles per hour.
It is a great option for arthritis sufferers, those suffering with overuse injuries and overweight people. Standing in neckdeep water, a person weighs about 10 percent of what he or she does on land. This effect, coupled with the cushioning property of water, makes it an especially good option for many people.
Weekend warriors who won’t take a day off for fear of deconditioning might consider cross-training in water to maintain their fitness level.
Non-impact deep-water running, for instance, has been proven to successfully hasten cardiovascular performance in athletes with overuse injuries.
Some health issues that can be improved through water exercise include musculoskeletal problems (low back pain, spinal compression, bone loss), neurological problems (e.g., Parkinson’s disease, multiple sclerosis), cardiopulmonary pathology (emphysema) and ambulatory conditions (e.g., severe arthritis of the hip or knee, peripheral artery disease).
Safety tips
can be rough on your feet and can be slippery. For this reason, aqua shoes are recommended. should be between 82 and 84 degrees for optimal exercise conditions. Cool water temperatures will lower the heart rate, while warmer water will raise it. Make sure a qualified lifeguard is on guard.
is good for the majority of people, there are some conditions under which workouts should not be performed, including severe hypertension or hypotension, cardiac conditions and infectious skin disorders.
For this reason, it is always best to consult your health care professional for specific recommendations before starting a new exercise routine.
of movements in the water. When the arms are out of the water, resistance is lost, and heart rate becomes artificially higher which doesn’t provide a true representation of exercise intensity. Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is at www.oh trainer.com.