By:
Lisa Zeigel
Summer is fast approaching, the weather is getting warmer, and along with staying active, exercisers will be looking for ways to stay cool and stay motivated. Water exercise is one of the best ways to do both, with options ranging from swimming, to water aerobics, resistance training, aqua jogging, and more! This month we will explore these, focusing on the benefits and pleasures of water activities, along with giving you some tips on maximizing your experience. So let's dive right in!
Swimming - Swimming is a basic skill that many of us learn early on. I remember taking my son to swimming lessons at the tender age of 6 months (in "Mommy and Me" classes at the Y). He has been fond of the water ever since and is an expert swimmer as an adult now. I took swimming lessons given by the Red Cross at the local high school when I was about 8 years old, earning a pin for each skill I mastered.
Swimming is known to be a great aerobic exercise - but it is not easy! You do have to build up in your ability in order to be able to swim laps well enough to develop aerobic endurance. I found this out when after not having swum for a while, I jumped in a pool with the intention of swimming laps, but found myself exhausted after only one! It is also important to master proper form and technique before doing any serious swimming. It is best to learn to use your own body instead of relying on tools, such as paddle boards or foam "noodles", and a balanced strength-training and stretching program can enhance your ability and help you avoid injury (most people are tighter in the front pectoral muscles and need to strengthen the mid-upper-back muscles).
Not everyone learns to swim as youngsters - so if you are an adult and never learned, now is the time! In addition, a refresher class would be a good idea to help you hone your form. YMCAs and city recreation departments offer classes for all ages, and you can even join up with groups of swimmers to work out with for competitive or non-competitive fun!
Water Aerobics - Group exercise classes in the water are a great way to get a balanced total-body workout that combines aerobic with resistance training. Water automatically provides resistance, but there is also a variety of equipment that you can use to add resistance - paddles, webbed gloves, tubing, and foam "dumbbells" to name a few. Again, you can find classes for all ages at your local YMCA or city recreation center. There are also classes that have a special therapeutic value for people with injuries, special needs (wheelchair-bound, etc.) and people with arthritis. For some, exercising in the water can help increase mobility and lessen pain that may impede them on land.
Aqua jogging - Water jogging is another option for pain-free aerobic exercise if you have pain or loss of range-of-motion, as I had once when I had a hip injury. Wearing a wide foam belt around my waist, I was able to stay afloat upright in deep water while I "jogged" around the pool. It was surprisingly strenuous, and I was actually sweating in the water! Best of all, I felt no pain. I believe it helped me recover faster, and I did not have to miss out on my aerobic exercise. Aqua jogging belts are available in most sporting goods stores.
Some other water-based activity options include water-skiing, which takes arm, leg and core strength to stay up on the water (you may need to train for it first)! Diving (again, you will probably need to take lessons) ocean swimming, and more. One thing to remember when you take to the water for exercise: If you are monitoring your heart rate, due to less gravity, the cooling effect of water, and for other reasons, it will be lower in the water than on land, so you shouldn't go by your normal target heart rate range to measure your exertion. A suggestion would be to subtract 17 beats per minute from your training range on land, or use your own perception of your exertion (or RPE) and aim from 4-6 on a scale of 1-10 (1 being easiest, 10 being hardest). Oh, and if you are going to exercise outdoors, wear plenty of water-resistant sunscreen.
Water and exercise - a cool combination and a fun way to stay fit!
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 20 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at fitgrrl@operamail.com.
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