THE
WONDERS OF WATER
Fit
Facts About Aquatic Exercise
Because
water provides natural resistance to body movements, you can
strengthen complementary muscle groups more readily in the
pool than on land. For example, when you do arm curls in a
weight room, to strengthen your biceps you lift the weight
against the force of gravity. When you lower the weight you
hardly work your muscles at all. In contrast, when you do
an arm curl in water, you have resistance in both directions
so you strengthen the biceps muscles on the way up and the
triceps muscles on the way down.
You
don't need equipment to intensify your workout. Cup your
hands to pull the water with more force or slice your fingers
through the water for less resistance. Deep-Water
workouts, such as aqua jogging, can be especially intense.
When your feet can't reach the bottom, more muscle groups
come into play and you can use a greater range of motion
than in shallow water. Deep-water exercisers usually wear
a flotation belt to remain upright during the workout.
Nonswimmers
can take aquatic exercise classes in shallow water (waist
to chest deep). In these classes you keep your head above
the water at all times.
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As for the common belief that swimming burns less fat and
fewer calories than do other exercises, we cannot confuse
water aerobic activities with traditional swimming. Swimming
is done horizontally and is meant to be done in a streamlined
manner. The idea isn't to work specific muscle groups but
to get through the water smoothly. One hour of aquatic aerobics
bums 400 to 700 calories-about the same amount as land based
aerobics.
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 land exercise. That's
why it's 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.
Because
of their gravity-defying buoyancy, water workouts are ideal
for anyone who are rehabilitating from an injury. Besides
easing the strain on joints and providing muscle-toning
benefits, the water stimulates your circulation, increasing
the flow of oxygen and energy to muscles. If you have an
injury that can't tolerate any impact at all, avoid jumping
exercises in shallow water.
Besides being great exercise for almost every body type,
there is also evidence that aquatic exercise can ward off
the deterioration of bone mass that leads to osteoporosis.
The massaging action that improves circulation also relieves
tension. This helps to lower stress levels. Water's soothing
qualities are a treat for jangled nerves and damaged bodies.
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.
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