| 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. Get Into The Swim Of Things
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, buoys and web gloves 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, video or personal
instructor to help you get started. A good workout should
include a 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.
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 workout 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.
*Reprinted by
permission of Ace Council on
Exercise, © 2001, All right
reserved.
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