Water Workouts

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By Marjie Gilliam Source: Dayton Daily NewsWater exercise has many health benefits, burning body fat, improvingcardiovascular fitness and strengthening muscles all at the same time.Water exercise is the perfect way to add variety to your fitnessroutine. In addition to being fun, inexpensive and gentle on thejoints, it's the ideal way to stay cool during the long hot days ofsummer. Most other forms of exercise are difficult to sustain underhigh heat and humidity conditions, giving you less productive workoutsand leaving you feeling exhausted.Exercising in water is not only energizing, but because it is also somuch fun, instead of time dragging on as it can with some workouts,you will probably wonder where the hours went! The beauty of workingout in water is that you are less likely to sustain injury or sorenessassociated with other forms of exercise. The effects of gravity arediminished; making movements that might be painful or difficult to doon land much easier. Water provides a safe and supportiveenvironment, but with enough resistance to help increase fitness whileit takes stress off the joints, muscles and bones. This makes it anideal choice for anyone suffering with osteoporosis, rheumatoidarthritis, Parkinson's disease, fibromyalgia and multiple sclerosis.Water workouts can be performed in varying levels of water, as long asthere is enough depth to allow for buoyancy.Studies have shown that water exercise improved the health of elderlyparticipants. In the study, women between the ages of 60 and 75 weredivided into two groups: one group participated in water exercise for12 weeks, while the other didn't. The health benefits for those whoexercised in water included:* Increased muscle strength* Improved oxygen intake* Greater flexibility* Loss of excess body fat* Increased agility* No exercise-related injuries.Water exercise tipsSome simple ways to get your exercise in the pool:* Walking in the shallow end of the pool, stepping forward and back,and side to side for a few minutes serves a good warm up. You can thentry alternating between walking and light jogging from one side of thepool to the other to really increase your cardiovascular fitness.Shifting directions and/or walking backwards to push against thecurrent of the water adds even more intensity.* Lunges, knee lifts, squats or kicking exercises can easily be donein shallow water and are great for toning the leg muscles. Exercisesthat combine both upper- and lower-body muscle groups, such as jumpingjacks or skiing-type movements, are also great choices for waterfitness. Be creative; just about any activity done on land can also bedone in water. For those who prefer to exercise in the deep end of thepool, there are many flotation devices available, such as lifejacketsand preservers, belts or Styrofoam pieces to help keep you afloat.* If you are more interested in getting an anaerobic (strengthtraining) workout than an aerobic (cardiovascular) one, water weightsare the answer. These are great for overall conditioning as they arespecially designed to provide appropriate resistance in the water asyou exercise. If you enjoy exercising in a group setting,water-aerobics classes are a good option. Moving continually throughthe resistance of the water and doing various training and stretchingexercises gives you increased cardiovascular fitness, works all of themajor muscle groups and increases flexibility. Things to considerbefore starting a water exercise program:* Water exercises are not appropriate for everyone. To be safe, beforestarting a water-exercise program, consult with your physician forguidelines. This is especially important for individuals with medicalconditions such as lung or heart disease, circulatory problems, highor low blood pressure, diabetes, multiple sclerosis, skin irritationsor any other serious illness. Those recovering from injury or who havejoint problems may need to avoid certain movements. Individuals reactdifferently to exercise; if you start to feel lightheaded ornauseated, get out of the water immediately.* Pool floors, especially ones outdoors, can often be rough on yourfeet. Aqua shoes can protect your toes and provide extra traction.* Water temperature should feel soothing and comfortable, not hot. Theideal water temperature for a water workout is about 80 to 83 degreesalthough those with certain medical conditions such as arthritis maybe advised to exercise in slightly warmer water. Cool watertemperatures will lower your heart rate, while warmer water will raiseit. Your body dissipates heat four times faster in water than in air,so your body will cool down more quickly in cooler water. A coolerbody temperature means a lower heart rate, which is why your heartrate will be 10 percent to 15 percent lower in the water.* Remember to hydrate your body by drinking lots of water. You stilllose moisture through heat and respiration in the pool.* Walkers, runners and joggers should consider including water joggingin their training regimens to decrease wear and tear on joints.* If you are exercising in the sun, remember to wear waterproofsunscreen.* Don't try to do too much too soon. As with all forms of exercise,begin slowly and add intensity as you are able.* Never swim alone. Make sure a qualified lifeguard is on guard.----© 2004 Marjie Gilliam Marjie Gilliam is an International SportsSciences Association Master certified personal trainer and fitnessconsultant. She owns Custom Fitness Personal Training Services. Writeto her in care of the Dayton Daily News, contact her at 878- 9018 orby e-mail at OHTrainer. Her web site is http://marjie.hypermart.net(C) 2004 Dayton Daily News. via ProQuest Information and LearningCompany; -