Aquatic Fitness

Aquatic Fitness offers many options and different forms of training from Lap Swimming to Water Walking. Whether you are looking to improve your Cardiovascular Endurance or Rehabilitate a chronic source of pain, Aquatic exercise can help.

Always Get Your Medical Doctor's Approval Before Beginning Any Fitness Program or Activity

Why Aquatic Exercise?

Most people exercise for at least one of the following reasons:

• Fitness
  Cardiovascular Endurance, Muscular Strength and Endurance, Flexibility, Coordination, Agility Power and Balance are fitness components achievable for your improving and maintaining your fitness level.
• Therapeutic
  Exercise in water safely enables and assists you in the recovery of injuries, surgeries and illnesses and helps combat the aging process.
• Stress Release
  Exercising in a soothing water environment gives you a chance to forget about the stresses of work, problems and other concerns and helps you relax.
• Social
  Aquatic exercise allows you to meet and be with other people...since your face is out of the water, you have the opportunity to communicate and make new friends.
• Comfort
  The cooling and massaging effects of exercising in the water make it a great place to workout without feeling fatigued.
• Fun
  Enjoy the diversion. The pool environment and facility atmosphere make water a great place to laugh and have fun while doing something great for your body.

Why Exercise in the Water?

Just being in the water causes you to exercise. Every move you make in the water has to be deliberate to resist the continual pressure of the water on your body.

• Water Resistance
  Because the water is a thicker medium than air, by moving in the water the amount of resistance from the water can range from 4 to 44 times that of air. Using the resistance of the water in exercise is like exercising with weights or machines on land, but safer.
• Buoyancy
  In chest deep water, approximately 90% of your body weight is buoyant, therefore you really are bearing only 10% of your weight when you exercise. Exercise in the water is much safer an your joints and muscles; virtually stress-free.
• Water Temperature
  The water temperature is the same all year long. You do not need to contend with the variability of the elements; heat, cold, rain, snow, etc.
• Cooling Effect
  Because of your constant movement in the water, cool water is continually moving around you, washing away your sweat and cooling you while you are exercising. You never feel over- heated and sweaty.
• Massaging Effect
  The hydrostatic pressure; the pressure of the water on your body, joints, muscles and internal organs, massages and comforts your body while you exercise. You never feel fatigued.

How Can I Benefit Most From Aquatic Exercise?

REMEMBER F.I.T.! In order to obtain the most benefits from any exercise program, you must have a F.I.T. program:

• FREQUENCY: Exercise at least 3 to 5 times a week. Some people exercise 5 to 7 times per week, but we suggest at least one day of rest per week.
• INTENSITY: Every time you exercise you need to achieve the same intensity level gradually, over weeks, increasing that level to improve your fitness level especially for cardiovascular benefits.
• TIME: When you exercise, the duration of your workout should range from 20 to 60 minutes. For cardiovascular benefits exercise at a moderate intensity level, should be maintained for 20 to 45 minutes.

VARY YOUR WORKOUT! The type of workouts you participate in helps to determine the types of benefits you achieve. Because different muscles are used in different activities you should participate in several types physical fitness benefits. There are many types of water exercise classes to address the different physical fitness components. Try getting involved with several different classes, altering your workouts...and if you can't get to the pool, try riding a bike or walking.

Helpful Hints for Aquatic Exercise

• BREATHE! Don't forget to keep your breathing steady and take deep breaths. On a high intensity workout, remember to blow your air out when you exert the most energy. A great way to remember to breathe is to talk periodically while you are exercising. You should never exercise so hard that you can't talk without gasping for breaths.
• DRINK WATER! Even though you are exercising in the water, your body still perspires losing significant amounts of body fluid Remember to consume several glasses of water a few hours before and after each class. You do not want to dehydrate.
• AVOID CAFFEINE! Caffeine is a diuretic, therefore it would be beneficial for you to avoid consumption of caffeine for at least two hours before and after your workout.
• WEAR FOOTWEAR! Wearing some type of footwear during your workout will help prevent slippage, give your feet support, and protect your feet from pool to locker. Please remember to use your aquatic footwear in the pool and locker area only; not outside.
• PROTECT YOUR HAIR AND SKIN! It is beneficial for you, if your going to get your hair wet, to rinse your body and hair with fresh water before and after your workout. Rinsing your hair with fresh water will help prevent the absorption of chemicals from the pool.
• GET APPROPRIATE REST! Research shows you need at least eight hours of sleep a night for health and well being.
• TAKE CARE OF YOURSELF! Be wise about your health; you are the most important you.
  

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