Making Waves
Staying cool and fit in the water.
By John Leonard
This summer is looking to be the hottest in a very long time, maybe ever. In the midst of extreme heat advisories, smog warnings and energy use restrictions, human beings still need regular exercise to maintain optimal health. And there’s no better time than summer to introduce land people to the world of water in the form of aqua fitness.
The pool or lake is a great place for us to maintain our fitness regimens while keeping cool. In optimal conditions our bodies produce sweat which is a natural cooling mechanism. Exercising in extreme humidity places an added stress on the cardiovascular system and causes body temperature to rise at an increased rate. The heart rate and blood pressure will increase and you may feel fatigued before you begin your exercise. You may also increase your risk of overstressing the body, dehydration, heat stroke and cramps. The problem occurs when our bodies cannot cool down.
This is where fitness in the water comes in to play! Water exercise benefits your entire body when done steadily and vigorously. It increases aerobic endurance, improves flexibility and tones the body.
Of course, once in the water it’s not just about swimming, in fact, you don’t even need to be a swimmer to enjoy some fun and rewarding activities in the water. Our bodies are buoyant in water and gravity has less of an effect. It takes less effort to move but at the same time water provides resistance, which promotes strength training and enhances balance. An exercise done in water will be both easier to perform and more beneficial than the same exercise done on land.
Here are some things that you may not have considered with regards to water-based activities:
• Activity in the water is a great total body workout.
• If you’re embarrassed with the idea of being in a bathing suit, there are many poly-endurance fabrics and body-conscious styles you can wear.
• Chlorine is not the chemical of choice anymore. Many pools have switched to a saline solution that makes your skin feel good and adds buoyancy.
• You do not have to be an experienced exerciser to enjoy aquatic activities. You can achieve great benefit at any age or fitness level.
Water exercise is beneficial for older adults because movement in water puts less stress on the body. When neck deep in water, for example, the body bears only eight percent of its weight - there’s less force involved and less risk of injury. Many find the water ideal for recovery and rehabilitation after injuries or surgeries. It’s only natural that water exercise would be comfortable and soothing for pregnant women as well. Aqua aerobics and water therapy have been around for centuries, with ancient Romans and Greeks using the hot spas and springs as therapy for all kinds of ailments.
Now that you are convinced that some fitness in the pool is right up your alley, what should you do? What kinds of activities are available? And where do you go?
Let’s address the easy one first. Call or drop into your local community centre with a pool and I can guarantee you that they will have aqua classes for every fitness level.
If you are wondering what you should do, just jump in with both feet. Here’s a list of some of the types of activities that are available:
• Aquatic Step Programs
• Sports Conditioning
• Water Yoga, Pilates and Tai Chi
• Total Body Muscular Conditioning
• Rejuvenating Stretch and Relaxation
• High Energy Cardio
• Abdominal Strengthening and Stabilization
Just call your facility of choice, sign up for a program and keep cool while getting some great exercise.
John Leonard, President of Fit 4 Real Fitness, is a speaker and fitness professional. If you have a question for John, please visit www.fit4realfitness.com or via the magazine at www.healthylivingmagazine.ca
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
