|
Why
Water Exercise?
Benefits of Water Exercise
Types of Water Exercises
Adjusting Workout Intensity
Tips on Getting Started
When To Seek Medical Help
If you think of swimming
only as a leisure activity that older women do to relieve arthritis
pain, then you may be the one who is sorely mistaken. Water training has
become a legitimate form of cross training for many people—ranging
from those who just want to be fit to superior athletes.
You can do more than swim in a pool. Water training can involve bathing
caps and swimming laps, but it can also be much more engaging and fun,
especially if you try innovative activities such as water tennis and water
country-line dancing, for example. Whatever the water activity, taking
the plunge has many benefits, some of which make exercising in water even
more desirable than exercising on land.
Why Water
Exercise?
You may be able to run, take aerobics, and practice yoga on land, but
water uniquely provides many benefits that land exercise does not, including:
- A “Cushion”
for Your Body: according to the United States Water Fitness Association,
90 percent of your body weight is buoyant when you’re in water
up to your neck. This buoyancy decreases the impact on joints. This
allows people to do exercises that may otherwise be difficult on land.
- Added Resistance:
water provides 12 percent to 14 percent more resistance than when you
exercise on land. Every move you make in water increases resistance
for muscles, which is important for improving strength.
- Temperature Regulation:
exercising in water helps disperse body heat efficiently to prevent
overheating. You don’t feel sweaty in the process, so water training
is likely to be more comfortable than exercising on land.
Benefits of
Water Exercise
There are many physical benefits to working out in the water, including:
- Building cardiovascular
endurance
- Improving strength
and flexibility
- Improving or maintaining
body weight and composition
- Rehabilitating
or preventing injury to muscles
There are also social
benefits of water training, since it may require coming to a pool to take
group exercise classes. In addition, water training, like many forms of
exercise, may foster a positive attitude, feelings of well-being, and
relief from stress.
Types of Water
Exercises
- Swimming laps
- Water aerobics
- Water walking
- Deep water running
- Water yoga and
relaxation
- Water toning and
strength training
- Water flexibility
- Therapy and rehabilitation
for injuries, particularly in the lower extremity injured person
Other Creative
Water Exercises
- Water volleyball
- Water tennis
- Water country-line
dancing
- Water hip hop
- Water funk
- Water Tai kwon
do
- Water Tai chi
Adjusting
Workout Intensity
Because water offers so much resistance, to increase the intensity of
a work out often only involves relocating to the deeper end of the pool.
The more work you have to do to keep yourself afloat to exercise, the
more difficult your workout will be. Conversely, to decrease the intensity
or to rest, you need only stand in shallow water or lay back and float.
Flotation
and Other Optional Equipment
Also, using certain equipment may help you adjust the intensity of your
workout, including the following:
- flotation belts
- kick boards
- resistance bands
(theraband)
- styrofoam dumbbells
- old tennis rackets
(that can get wet)
For example, flotation
belts or kick boards can help you work less to remain afloat, making the
workout easier. Old tennis rackets may add more resistance and simulate
land tennis movements, building those muscle groups needed for that sport.
Tips on Getting
Started
1. Check with your
healthcare provider or doctor before starting any exercise program.
2. Shop around for a gym facility with a pool. Ask about group classes
that may be available.
3. As with any physical activity or exercise, prepare for the exercise
by warming up for 5 to 10 minutes before increasing the intensity of
the workout. Walk or swim slowly, stretching your muscles.
4. You may want to start with water walking, which is easy to do and
can be done a few different ways, either forward, backward, or sideways:
normal steps
quick short steps
long steps
step kicks
5. Move your arms
in a variety of ways.
6. Cool down by
slowing down and using gentle movements that allow your heart rate to
return to normal.
7. As your fitness level improves, gradually increase the intensity
of your workouts, the length of your workouts, and the number of times
you work out per week.
When To Seek
Medical Help
As with all exercise, there are warning signs to be aware of in case you
may be in need of medical attention. Some examples are listed below, but
other symptoms may exist that are not on the list:
- Abnormal heart
action/rate
- Pain or pressure
in the center of the chest, throat or down the arm.
- Dizziness, lightheadedness,
sudden loss of coordination, confusion, cold sweat, near fainting
- Persistent rapid
heart action even after you stop exercising
- Flare-up of an
arthritic condition
- Nausea
- Breathlessness
- Side stitch (cramp)
- Muscle fatigue
or cramps
So, whether you think
you’re able to dive right in or would rather ease into the water,
check with your healthcare provider or doctor first.
|
