Eckerson and Anderson (1992) explored the energy expenditure of shallow water aquatic exercise. In approximately 1 meter of water, 16 college females (20 yr) performed shallow water exercise routines. Maximal metabolic and cardiovascular data for the subjects was also obtained from land tests on a treadmill. When compared to treadmill effort, shallow water exercise resulted in mean heart rate responses that were 74% of heart rate reserve and 82% of HRmax, while VO2 was 48% of VO2max (minimally meeting ACSM guidelines). Subjects burned an average of 5.7 kilocalories per minute during the aquatic exercises.
Heel pain, Foot pain, Ankle pain, Knee pain, Hip pain, Spinal or Back pain that is aggravated by walking, running or other weight bearing exercises, can all benefit from the buoyancy of swimming or water exercise. Arthritis and Fibromyalgia are a few of the conditions for which aquatic exercise can be very beneficial. And stretching in water feels so much easier.
() If you haven't tried water workouts lately, your body doesn't know what it's missing. If you sweat during these water workouts, no one will know but you.
In this Mind Your Body TV video with Lynda Huey, M.S., I learn just how tough water workouts can be. I kid Huey that "I'm a doubter," but by the end of this aquatic session, we've jumped through nine very different moves that left me gasping for air—and I'm fit.
Why water workouts:
Exercising in water does a few things that exercising on land can't do. Water workouts let you "turn it up" in an environment that has the following properties:
*Buoyancy: You feel lighter, yet water gives you support.
*Resistance: You use muscles you might not engage on land, and you improve balance and strength.
*Hydrostatic pressure: The water around you "envelopes you" and may aid blood circulation.
*Temperature: If water is heated, that helps blood circulation, too, and it also helps you relax.
Water workouts prevent injuries:
If you can't jog anymore because of injuries to knees or hips, water takes care of that so you don't pound on hard ground. It actually helps protect your spine and your joints if done correctly. Water workouts can help you burn calories, lose weight and tone your entire body and they're bound to make you smile—especially if you're doing them with a group of friends.
Don't know if you saw Lynda Huey's first video with Mind Your Body TV, but it's a good introduction to water workouts and aquatic therapy—the latter is a good option for you if you're injured and have been given a prescription for physical therapy. The American Physical Therapy Association even has a special "section" for PTs who choose to practice aquatic therapy. Remember that water workouts and aquatic exercise are not aquatic therapy.
Find water workouts:
After watching this video about water workouts, bet you'll have a great time the next time you're at a friend's pool. Or ask your local YMCA/YWCA or health and fitness club (that has a pool) what classes might work for you. Water workouts have come a long way from dog-paddling.
Want to get wet? You bet! You'll get fitter in a splash!
Aquatic exercise supports the body, minimizing the risk of muscle and joint injury. The reduction of body weight in the water places less stress on the joints allowing for a greater range of motion while creating an environment ideal for all fitness levels and most medical limitations. Exercise in water can also prevent overheating through continuous cooling of the body.
|APFT Aquatic Exercises|