Water exercise has long been a recognized and appreciated exercise
modality. Sure, you may cheat and “float”; however, with more education
and resources available more people are participating in regular
programming so the sport of water fitness is growing in leaps and
bounds. The key is to learn proper technique and utilize the protection
and properties of the water to yield the most results.
Water Fitness /Aquatic Exercise:
is an almost perfect means to condition the body, stimulate the mind, wash away stress and rejuvenate the spirit.
may train all components of fitness in one program.
Water provides natural resistance (12-15 times more than land before adding aquatic fitness equipment)
improved balance, strength and tone of musculature.
buoyancy protects the joints and offers gentle stretching and massage of tight muscles.
offers excellent results for those with a fear of falling and injury
decreases swelling and offsets tendency of blood pooling in the extremities
Increases blood supply to muscles significantly which improves oxygen delivery to the muscles
Massages the body to improve removal of blood lactates, lessening the effect of delayed muscles soreness
Benefits transfer to land with most individuals experiencing even greater improvements with less pain and discomfort
Who May benefit?
age groups, fitness levels, medical conditions and abilities through a
variety of programming options. The following are groups the especially
Land exercisers who have destroyed their joints and back from high impact and stress
Athletes or weekend warriors who want a safe, effective means of cross training
Multi medical conditions that can not do the duration nor intensity on land
Rehabilitation after illness or injury
Pregnant women (buoyancy supports the growing uterus)
Kids who need more fun and movement
People who don’t like to sweat
Swimmers and Non Swimmers alike = Everyone!
provide balance, stability, comfort, buoyancy and resistance. Wearing
shoes provide safety on deck and in showers. In the water they provide
downward resistance and traction in the shallow depth and add more
challenge in deep water. Sports sandals, surf-walkers, instructor shoes
that drain quickly come in many styles and many budgets. Just make sure
that the sole has good traction and doesn't mark the bottom of the pool.
You may even wear clean athletic land shoes.
Aquatic Mitts :The
primary purpose of a mitt is to aid in balance and body support.
Sculling is a figure of eight movement and should be the first water
skill trained so that the body learns to balance properly. The secondary
purpose is to increase upper body resistance. Hand positions may be
started with a slice, then progressed to a fist and finally a webbed
positions for optimal drag and resistance.
Buoyancy Belts come
in many styles and densities of buoyancy. Keeping the head above the
water is the primary use of the belt. A belt can be used in shallow for
the safety of non swimmers to help them learn correct arm and hand
positions for balance. Progressing to working in deep water provides
options for body positions to allow variety of movement for muscle
conditioning.. Always be sure the buoyancy of the belt is suitable for
each person's body composition. In other words, less buoyant people
require more buoyancy whereas someone with a lot of "built in body fat"
may require a lot less to balance their body in a vertical body
position. To check - hang in an iron cross position in the deep water (
arms out and legs in or in a T position). The water should be around
neck level ( not chest) and the feet should hang straight down.
WHEN ADDING EXTERNAL EQUIPMENT: Clients
should be able to master each movement prior to adding equipment to any
exercise. Also understand that there is a definite difference between
types of equipment i.e. buoyant and resistive. For a safe progression to
using equipment WaterART suggests to start with the resistive type
prior to using buoyant equipment for upper body strengthening. Also, as
in instructor you should get in the water and practice and feel every
exercise prior to programming this.
All Types of Noodles click here
Buoyancy Equipment click here
Resistive Equipment click here
Footwear click here
Download full PDF Article -Try some Exercise in Water Gym