By Joan Zombek
All of creation relies on water for survival. Fresh or salt, all consume it to hydrate from within, and some live in it. Humans and many animals enjoy the buoyancy and liberation from land gravity to freely move their bodies and limbs in all directions. Athletes and fitness enthusiasts worldwide train and compete in swimming. However, it is necessary to completely submerge one’s head and control breathing under water to participate in this sport. Many of us do not enjoy this aspect of swimming, myself included!
Aquatic fitness, water aerobics, Aqua Zumba, or one of the many other land-based group-fitness routines that have been adapted to the water, was created specifically for us. According to the Instructor Training Manual for Aqua Zumba®, as opposed to swimming, aquatic fitness uses water for its resistance, which “is approximately 12 times that on land,” and requires the participant to expend more energy. Another interesting feature of working out in the water is that “the heart rate in the water is approximately 13 percent lower than it is on land.” That means we can work out at a higher intensity in the water, and our hearts will not work as hard (Perez & Rodriguez Adami, 2010). Many fitness clubs and gyms have indoor pools and offer group water-fitness classes year around; they also have a variety of equipment to enhance water resistance. A 60-minute water-fitness class has participants standing upright on their feet in chest-deep water for most of the session. Any suspended “feet-off-the-floor” core exercises are accomplished using a foam “noodle” or two in order to maintain flotation and form, and there are modifications for those who are uncomfortable following this model.
In her guide for water-fitness professionals, Janice Jaicks, author and founder of Fitness Fest, lists the many “Benefits of Water Exercise” including:
- Puts less stress on joints and muscles
- Increases muscular strength and endurance
- Improves core strength and endurance
- Increases flexibility
- Improves cardiovascular conditioning
- Can burn a large number of calories
- Keeps the body cool during exercise
- Fun and enjoyable and builds a sense of community
- Improves balance in a safe environment.
- Great way to modify or spice up a normal routine” (Jaicks, n.d.)
Additionally, Janice provides “Water Exercise Safety Tips for Class Participants”:
- Contact a physician before starting a program
- Be attentive to your body and know your limits
- Allow yourself sufficient space to move around
- Have drinking water nearby in order to ensure adequate hydration
- Be aware of wet surfaces in and around pool areas, including hot tubs and locker rooms
- Stretch after concluding exercise (instructor will include a “cool” down routine at the conclusion)
- Inform instructor of health background (recent surgeries, injuries, or diagnoses – including high blood pressure or diabetes)
- Wear pool shoes for better traction and stability
- Know the pool environment — deep parts of the pool, slippery lane lines, etc.
- Inform the instructor about the level of your swimming skills (or lack thereof)
- Use sunscreen if the class is outdoors
My favorite general NASM* tips to include for all fitness routines are:
- Your shoulders should be “level, not elevated or rounded.”.
- Inhale through the nose and exhale through the mouth. You “should be able to talk comfortably during exercise.”
- A weak core can lead to lower back pain. You help strengthen these muscles in two ways during a fitness activity. Try the “drawing in maneuver,” pulling in your tummy below your navel toward your back. Another approach is “bracing”. Bracing involves contracting “both the abdominal, lower back and buttock muscles at the same time” (Clark, et al., 2008),
*National Academy of Sport Medicine
So what are you waiting for? Summer’s coming! Look for water-fitness class schedules at your favorite fitness club or gym, sign up for one or more sessions, and arrive early so you can get into the water, move around and meet other participants. Introduce yourself to the instructor; he or she will be glad to see you. Follow our safety tips and enjoy the experience. If you have a pool, make a playlist of your favorite motivational music and experiment with walking, jogging, jumping-jacks or cross-country-skiing movements. Look for ideas on the internet. You will be glad you did!
References
Clark, M.A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness Training. In Wolters
Kluwer/Lippincott Williams & Wilkins eBooks (sixth edition). Jones & Bartlett Learning.
http://ci.nii.ac.jp/ncid/BA87445032
Jaicks, Janice (n.d.). Aqua Progressions: putting together a complete program. Arizona.
Perez B., & Rodriguez Adami, M. (2010). Instructor Training Manual Aqua Zumba. Zumba Fitness, LLC.
