Start off the New Year with a Healthy New You!
Are you, or is someone you know making a New Year’s resolution to get in shape? The beginning of a new year is the perfect time to reevaluate your exercise habits and lifestyle choices. There is no better time to make the choice for positive changes and no better place to burn calories than the pool. It might be winter, but the water is warm and the training can be both FUN and functional.
On land, weight bearing is a primary factor for increasing calorie consumption, but in the water it appears that using the water’s resistance is more of a factor. A study that compared energy expenditure (calories burned) for upper and lower body exercises performed in the water and out of the water (Cassedy 1992). Findings indicate that combining upper and lower body movements in the pool could utilize somewhere between 400 and 500 calories in a one hour training session. This caloric burn is comparable to running or walking at 10-11 minutes per mile!
Do aches and pains or joint impact issues prohibit you from exercising? In the water your body is buoyant and the impact to the joints during exercise is significantly less than on land. Depending upon the water depth, your body “weight” is reduced due to lessened gravitational forces.
- A body immersed to the neck bears approximately 10% of its body weight.
- A body immersed to the chest bears approximately 25-35% of its body weight.
- A body immersed to the waist bears approximately 50% of its body weight.
For most shallow-water programs, water depth between mid-ribcage and mid-chest is ideal. However, you can lower yourself to shoulder level in the water simply by performing a semi-squat and this will eliminate most impact when performing movement. Deep water or suspended exercise is performed with no impact at all.
Working muscles in pairs and promoting joint integrity are bonuses of aquatic fitness. Muscles must work against resistance to become developed and toned. Water provides substantially more resistance than air, making each movement in the pool more challenging to the muscles. When you move your body, or your limbs through the water you always encounter resistance, which helps to provide a balanced workout for all the major muscles.
The Aquatic Exercise Association (AEA) wants to help you get started with a safe and effective exercise program in the water! In order to commit to a program, it is important to start out with a basic exercise plan and achievable goals.
Make the most out of your time with these simple training tips.
Spend at least 10 minutes warming up the body with gentle striding movements across the pool. Alternate between forward, backward and lateral travel to engage all the muscles in the legs. Make sure to press the heel of the foot to the pool bottom with each step to prevent straining the muscles of the lower leg (shoes are also recommended for a safer, more effective workout!) While striding, perform shoulder rolls forward and backward, arm crosses front and back, and arm swings at the sides of the body to warm up the muscles of the upper body.
If you are just beginning an exercise program, you may find that the warm-up exercises are adequate for the first few workouts. When you are ready, move on to the next section.
Below is a sample Interval Striding program. Begin exercising with a length of time with which you feel comfortable and gradually increase the duration of each activity session until you are able to move continuously for 30 minutes. Since this workout is designated as an Interval Training format, you will alternate between “hard” and “easy” segments based upon your perceived physical exertion level. Perform the “hard” segments until you begin to feel slightly fatigued (30 seconds to 3 minutes) and then switch to the “easy” segment for a rest period. When you feel rested, begin with the next “hard” segment and continue throughout the sequence; repeat any or all of the segments as desired.
These exercises should be performed in a water depth of approximately mid-rib cage or mid-chest. If the water is your pool is shallower (but still at least waist depth) you may need to modify some of the higher impact movements to limit the stress on your joints.
“HARD” Jog, or walk briskly, across the pool. Travel both forward and backward. Swing the arms at the sides. [Leading with an open palm will make the exercise more intense whereas slicing the hand through the water will make the exercise easier.]
“EASY” Take long, slow steps across the pool. Travel both forward and backward. Let the arms relax and move gently at your side.
“HARD” Drop lower in the water by bending your knees and hips, try to have the shoulders at the water’s surface (unless your pool is very shallow). Slide laterally (to the side) across the pool and back. Remain facing the same direction so that you are alternating the leg that is leading the movements.
“EASY” Stand upright, but continue to travel laterally across the pool with wide steps – step one leg out to the side, then pull the other leg in to meet; repeat. Remain facing the same direction so that you are alternating the leg that is leading the movements.
“HARD” Leap forward across the pool leading with the Right leg; when you turn to come back, lead with the Left leg (alternate each time). A leap is jumping forward on one leg and then bringing the opposite leg in to meet – trying to cover as much distance as possible. Arms scoop the water, as if performing breaststroke with the thumbs up, to assist travel.
“EASY” Walk forward across the pool, lifting the heels up behind (toward the buttocks). Arms are relaxed or you can continue with the previous arm movement.
“HARD” Alternately kick the legs forward (long leg, but keep the knee slightly bent) while traveling backward across the pool. Use the arms for balance. Maintain a slight contraction of the abdominal muscles to prevent the lower back from arching.
“EASY” Walk backward across the pool, lifting the knees in front of the body as if marching. Roll the shoulders forward and backward.
“HARD” Cross Country Ski. Swing the arms in opposition of the legs, just as if you were skiing. A cross-country ski begins with one leg forward and one leg behind; jump to switch leg positions. Alternate legs as you travel.
“EASY” Toe-Heel Walk. Slowly walk across the pool the tiptoes using the arms for balance. Turn around and travel across the pool on the heels only, the toes do not touch bottom.
Stay warm while stretching - cold muscles do not stretch effectively! If the water is cool, be sure to keep walking between stretches. You might also want to wear aquatic fitness apparel, such as long-sleeved shirts, for a more comfortable workout in the pool.
Calf Stretch
Basic stride position with one leg forward and knee bent, other leg back and knee extended with toe facing forward. Variations: One hand on wall for balance (photo) or facing wall with both hands on wall.
Quad Stretch
A 
B
From a stride position, lower the knee and allow heel to lift (photo A); tilt the pelvis and push the back hip forward (photo B).
Hamstrings & Gluteus Stretch
A 
B Lift one knee up in front of the body holding under the thigh and extend the knee (photo A). Pulling the toes toward the shin will increase the stretch into the lower leg as well (photo B).
Lower Back Stretch
Withh the arms forward and the pelvis tilted, round the lower back and press the spine toward the back wall.
Latissimus Stretch
A 
B
Raise both arms overhead and lift the rib cage upward. Keep the arms slightly forward of the head to maintain proper alignment (photo A). Fingers can be interlocked or hands apart. Variation: One arm stretch (photo B).
Middle Trapezius Stretch
Press both arms forward “opening” or “rounding” the upper back. The stretch can be slightly intensified by lowering the chin toward the chest.
Pectoralis & Anterior Deltoid Stretch
A 
B 
C
Abduct shoulders in transverse plane with the thumbs turned up (photo A). Variation: place hands behind head and open elbows wide (photo B); grasp hands behind the back with shoulders pulled down and back (photo C).
Triceps & Posterior Deltoid Stretch
A 
B 
C
Bring one arm across toward the opposite shoulder at mid-chest. Gently pull with the other hand above the elbow (photo A) or at the forearm (photo B). Variation: Drop one hand behind the head and push gently with other hand above the elbow (photo C).
Resolving to Succeed!
Okay, so you now have a pool exercise program that includes a warm up, aerobic activity and stretching. Is this enough? If you are just getting started, or if you are coming back from an injury or time off, it is important that you start out with basics. Mentally, you just need to commit to a regular, planned exercise routine. Physically, you just need to start moving the large major muscle groups and creating a caloric deficit. This program is a great start. Once you become committed and dedicated to engaging in a planned exercise routine at least three times a week, then you can consider expanding and enhancing your routine.
When you are ready to progress to a more advanced workout, visit AEA’s Website for workout CDs that include music and verbal cues to instruct and motivate you through a complete aquatic training session.
Check out AEA’s AKWA Shop HERE!
Remember…getting fit is a journey complete with both success and failure. Don’t sweat the failures. Sweat Wet and Enjoy the Journey!
Happy New Year!