Are you ready to take the plunge and try a new fitness
activity? How about water exercise? Also known as aquatics,
water exercise is one of the best non-impact fitness activities
around and just about anybody can participate. Pregnant women,
the elderly or overweight, individuals with arthritis or those
recovering from an injury can all benefit from the wide variety
of aquatics classes currently available.
Here are the facts: The buoyancy of water reduces the 'weight'
of a person by about 90 percent. This means that the stress on
weight-bearing joints, bones and muscles is similarly reduced.
For this reason, it is unlikely that a water workout will result
in injury or leave you with sore muscles. That's why the pool is
such a great place for people with arthritis or back problems to
exercise, and for those who are new to exercise.
But don't get the idea that just because it doesn't hurt, you
can't get a great workout in the pool. Water exercise can
encompass all of the components of fitness: cardiovascular
fitness, muscular strength and endurance, and flexibility. And,
when done regularly, water exercise can help reduce body fat.
Water Works Your Heart
Aerobic workouts in the pool are perfect for those who find the
same movements on land too jarring or painful: running,
striding, kicking, leaping and even dancing. Keep in mind that
in the water, heart rate will be reduced by as much as 17 beats
per minute when compared to land exercise. That's why it's so
important to pay attention to how you feel. Your heart rate
might indicate that your intensity is too low when you are
actually exercising quite strenuously.
Water Adds Resistance
The resistance of water is perfect for a strength-training
workout - instead of weights, the water itself provides the
resistance. One of the easiest ways to create resistance in the
water is to cup your hands and push or pull the water away from
you. Other devices, such as hand-held paddles and water chutes
can increase the resistance to provide a more intense workout.
The Flexible Benefits Of Water
One of the greatest benefits of water exercise is its effect on
flexibility. Water is a welcome environment for performing
stretches that might otherwise be difficult on land. Because the
effects of gravity are lessened, you can move your joints
through a wider range of motion and achieve long-term
flexibility.
Aquatics 101
Once you've decided to take the plunge, it's simply a matter of
finding the right class for you. Check with your health club or
YMCA to see if they offer aquatics classes and drop in on one or
two to see if they are right for your fitness level. A good
class should include a good warm up, a period of cardiovascular
and muscle conditioning that gradually increases and then
decreases in intensity, and a cool down. The cool down should
include plenty of flexibility exercises for the entire body.
If you have a preference for music, find a class that suits
your taste. Don't be afraid to ask about instructor
qualifications and safety precautions. Your instructor should be
certified and may also have special training in aquatic
exercise.
The pool is a fun place to feel like a kid again and get a
great workout. In fact, instead of feeling out of breath or
exhausted, a water class can leave you feeling surprisingly
calm, yet energetic. So, even if you're a
dip-your-toe-in-the-water type of person, don't be afraid to
take the plunge into water fitness.
