THE ‘SKINNY’ ON WATER EXERCISE

    Are you ready to take the plunge and try a new fitness 
activity? How about water exercise? Also known as aquatics, 
water exercise is one of the best non-impact fitness activities 
around and just about anybody can participate. Pregnant women, 
the elderly or overweight, individuals with arthritis or those 
recovering from an injury can all benefit from the wide variety of 
aquatics classes currently available.  

Get Into The Swim Of Things 

 Here are the facts: The buoyancy of water reduces the "weight"
 of a person by about 90 percent. This means that the stress on
 weight-bearing joints, bones and muscles is similarly reduced.
 For this reason, it is unlikely that a water workout will result
 in injury or leave you with sore muscles. That's why the pool is
 such a great place for people with arthritis or back problems to
 exercise, and for those who are new to exercise.  But don't get
 the idea that just because it doesn't hurt, you can't get a great
 workout in the pool. Water exercise can encompass all of the
 components of fitness: cardiovascular fitness, muscular strength
 and endurance, and flexibility. And, when done regularly, water 
 exercise can help reduce body fat. 
 
Water Works Your Heart 

 Aerobic workouts in the pool are perfect for those who find the 
 same movements on land too jarring or painful: running, striding,
 kicking, leaping and even dancing. Keep in mind that in the water,
 heart rate will be reduced by as much as 17 beats per minute when
 compared to land exercise. That's why it's so important to pay
 attention to how you feel. Your heart rate might indicate that your
 intensity is too low when you are actually exercising quite strenuously. 

Water Adds Resistance 

The resistance of water is perfect for a strength-training workout - 
instead of weights, the water itself provides the resistance. One 
of the easiest ways to create resistance in the water is to cup your
hands and push or pull the water away from you. Other devices, such 
as hand-held paddles and water chutes can increase the resistance to
provide a more intense workout.

The Flexible Benefits Of Water 

One of the greatest benefits of water exercise is its effect on 
flexibility. Water is a welcome environment for performing stretches
that might otherwise be difficult on land. Because the effects of 
gravity are lessened, you can move your joints through a wider range 
of motion and achieve long-term flexibility. 

Aquatics 101

Once you've decided to take the plunge, it's simply a matter of 
finding the right class for you. Check with your health club or 
YMCA to see if they offer aquatics classes and drop in on one or
two to see if they are right for your fitness level. A good 
class should include a good warm up, a period of cardiovascular
and muscle conditioning that gradually increases and then 
decreases in intensity, and a cool down. The cool down should 
include plenty of flexibility exercises for the entire body.  
If you have a preference for music, find a class that suits your 
taste. Don't be afraid to ask about instructor qualifications 
and safety precautions. Your instructor should be certified and 
may also have special training in aquatic exercise.

The pool is a fun place to feel like a kid again and get a great 
workout. In fact, instead of feeling out of breath or exhausted, 
a water class can leave you feeling surprisingly calm, yet
energetic. So, even if you're a dip-your-toe-in-the-water type 
of person, don't be afraid to take the plunge into water fitness.