Fitness After Fifty

Exercise: Take Your Walking Routine to the Pool

 I can swim but I don’t really enjoy it.  I wear glasses and can’t see from one end of the pool to the other and this has always diminished the enjoyment for me.  I love the water though and have always felt a little envious because the water classes do look like fun.   On a recent vacation I let myself be lured out to a protected swimming area (with my glasses on) and discovered the fun of water walking.

 

Have you ever tried walking from one end of a pool or swimming area to the other?   It isn’t as easy as you might imagine. In general I thought that it was a better workout than my feeble efforts to swim laps ever were, and I could leave my glasses on.  Anyone tempted to add a little splash to their usual routine will be pleasantly surprised that it is a great workout.   Water walking is becoming increasing popular and classes are popping up all over.

 

Water workouts can provide an ideal but safe form of exercise for just about everyone.  Did you know that you can have fun, get fit and stay healthy by doing water workouts?  Using the natural resistance of water you can improve your body composition and tone, strengthen muscles, and increase aerobic and muscular endurance, while improving flexibility, coordination, and agility.  Benefits include:  reduced stress on joints, bones, and muscles.  Weight bearing impact is minimal in the water and if you use a flotation device you can eliminate impact altogether.   It takes more energy to push your body through water than it does through air.  Ergo: walking through thigh deep water or deep water can give you more than double the workout that you do walking on land.  You can walk either in the shallow end of the pool or the deep end (using a flotation belt).  The deeper the water, the more strenuous your workout is. A flotation belt keeps you upright and floating at shoulder height.  You will be pleasantly surprised that in addition to being hard work, the water invigorates you and you will find that calisthenics can be interesting and fun. 

 

Most water exercises are preformed in waist-deep to chest-deep water.  To develop a basic level of fitness, start out with water walking and a slow rendition or range-of-motion stretches.  Start slowly as you will find that this unusual form of exercise is harder than you think it is.  It is going to take some concentration to acclimate yourself and learn how to get a feeling of balance in the water.  You might enjoy reading “Fantastic Water Workouts,” by MaryBeth Pappas Baun, as an introduction to this interesting form of exercise.   There are enough variations on walking routines (forward, backward, jogging, marching, pedaling, knee lifts, kicks and hops) to keep you motivated for some time.

 

Commonly used equipment:  Aqua shoes (light weight shoes to add traction, stability, and resistance).  Find a good comfortable chlorine-resistant bathing suit or opt for a body suit if you chill easily.  Flotation noodles, buoyant barbells, cuffs and balls, water weights, water walkers (flexible foot paddles) and a dozen other bit and pieces are available if you decide to take water walking seriously.

 

 You may be looking at water exercises because your doctor wants you to exercise but you are too painful to start in on a land based program.  The other possibility is that as a sports enthusiast you have traumatized your joints, back, feet, and knees to the point where you can’t push yourself any further.   If you still want to compete, a cross training program using water exercise may be the ideal solution for you.   Find a class, an instructor will help you perfect your form and it will be fun to join others for a good laugh and companionship as you struggle to learn how to walk all over again.

Water Workouts

Swimming and water workouts have become very popular in recent years and are looking way beyond lap swimming as a form of exercise.  If you haven’t thought of getting your feet wet for some time, perhaps now is the time to look into other water workouts.

Why water workouts?   Water workouts are good for you.  It is an effective way to burn calories without causing the stress to your joints associated with many other workouts.  The viscosity and weight of the water provides an impact-free way to intensify your workout.  Examples sited in an article by Suzanne Schlosberg (http://findarticles.com/p/articles/mi_m0846/is_12_23/ai_n6125774/print) includes running all-out in waist deep water ranks as one of the most intense forms of exercise.  A 145 pound woman can burn about 17 calories per minute which is equivalent to running at a six minute mile pace on land.  Endurance running in deep water with a buoyancy belt, can burn 12 calories a minutes, which is similar to a nine minute mile on land.

Working against the water’s resistance is an effective way to strengthen and tone your muscles.  When looking for classes look into some that include Deep water endurance running, Cardio resistance, Shallow water running, Core training with a stability ball, and Power agility cardio combos.  That sounds a little tougher than you first imagined when I suggest water exercise doesn’t it?  Let’s look a little closer at what these terms mean.

Deep-water endurance running:  Wearing a buoyancy belt, you will try running barefoot for 20-45 minutes in deep water (your feet will not be touching the bottom).  Pick up the pace for 2-3 minutes, then slow down to a moderate pace for another 2-3 minutes to recover.  Repeat 5-10 times.  You are running, not bicycling in the water.  If you have tried walking across a pool you know that this is not easy.  Take a class or try pumping up your program with music using a MP3 player or waterproof radio.

Cardio Resistance:   Wearing webbed gloves or hand buoys/fitness barbells as well as water shoes for traction, do resistance exercises such as bicep curls and lateral arm raises while jogging backwards in water that is waist to mid chest deep (with your feet touching the bottom).  It is recommended that you practice the strength moves and the backward running separately before combining them.  Yes, there are cardio resistance workouts available through fwonline.com.

Shallow water running:  Run in water that is waist to mid chest deep, slicing your hand through the water as if you were running on land.  Wear cross trainers or water shoes.

Core training with a stability ball:  It is suggested that you let some of air out of the ball and do a variety of balance exercises in water that is mid chest deep. Example:  jogging backwards with a submerged ball in front of you, then release it.  For more details the article suggests checking www.waterfit.com and clicking on the personal training section.

Power-agility Cardio combo:  Alternate wall bounders with shallow water running in mid chest deep water.  Sounds complicated doesn’t it?  They explain it as having you stand 5 feet from the pool wall and then you run toward it.  When you get to the wall you kick up both feet and push off the wall so that you move backwards (laugh).  I don’t know about this one.

It sounds interesting doesn’t it?  I don’t think you will ever look at a water aerobics class in quite the same way again.  Suzanne Schlosberg is the author of Fitness for Travelers as well as several other popular fitness books.

A Treadmill for Swimmers

   

Hooked on swimming?  Swimmers might not burn off quite as many calories as land based forms of exercisers, but it is a form of exercise that is easy on your joints, and gives you a good cardiovascular workout.  I am not big on swimming myself but my husband churns out laps on a regular basis. I might be more inclined  to try it again if I could to it in the privacy of my own home.

Experts recognize that swimming is the best and most complete form of exercise.  It provides most of the aerobic benefits that running does, with many of the benefits of resistance training as well.  Unlike running and other form of exercises, swimming works all of the muscles of the body without straining the joints and tendons.

If you love swimming, but find slippery decks, crowded lap lanes, or the hassle of going to a public pool too much work, you might consider a treadmill for swimmers.

That’s right.  There really is a stationary pool for swimmers. The Endless Pool is ideal for water exercises and for having fun.    These pools use a propeller system, jets, or a paddle wheel to create a current so that you can swim without moving forward in the water.  You can also use these pools for jogging in place and for hydrotherapy.  The current is adjustable to any ability and level of fitness from beginner to the real competitor.

The pools are about 14 feet long, 8 feet wide and 3 feet deep.  It takes only minutes to get the hang of lap swimming in place.  If you need to rest you just step to either side of the pool where the water is calm.

Source:  The Complete Book of Swimming by Dr. Phillip Whitten (1994)

And (www.endlesspools.com/whatit/what_washpost.html

Water Exercise

Putting on a swimming suit and submerging my body in cold water has never been my idea of a fun thing to do.  Never-the-less water exercise programs are experiencing a surge in popularity as the senior population strives to stay fit and healthy.

I talked to several friends, who are quite sold on water aerobics, and I’d like to share their enthusiasm with you. 

One, young lady told me that if you find going to the gym as much fun as having a root canal, if your are tired of having sore muscles all of the time, or if you took an aerobics class and ended up knocking down a whole row of exercisers, were always out of step and the music was too loud… you might want to consider water aerobics.  It is not just for old ladies any more!

A class is generally 30 to 60 minutes long and you will get a workout that is fun and it will give your body a workout that you can feel.  One of the best parts, she says, is that if you are a total klutz there is little damage that you can do, and if your feet move left when everyone else’s are going right no one will notice.  She also mentioned that after you take a few classes to learn the movements and can do them on your own if your schedule doesn’t allow you to make it to your class.

My other source is a real enthusiast.  Health problems have made regular land exercise difficult for her, but she recognizes that exercise is important to keep her moving and as pain free as possible.  She says it is wonderful and really good for you and she personally takes a different class every weekday.  Some examples of classes available include:  Advanced Aerobic Classes, Deep Water Classes, Seniors Aquatic Body Conditioning, Water Walking Class, and a Pilates type class to concentrate on core muscles.  So, it isn’t just waving your arms around in time to the music and, you don’t have to know how to swim  as long as you are comfortable in water up to your chest (and yes, you can position yourself near the side of the pool).  Hmmm. Sounds interesting doesn’t it? I am almost ready to try one or more of these myself.

Why would you want to do this?  Water Aerobics is easy on your joints and still provides a great aerobic workout.  The resistance felt by moving through water (12-14 times greater than working out on land) gives your muscles continuous resistance training.  But, because of the reduced impact in the water, you can make moves that you might not be able to do on land.

You’ve heard the words resistance training before.  The three-dimensional effects of the water provides resistance in all directions, toning your muscles from head to toe and, you’ll burn calories just as well as if you did an aerobic workout on land.  If you think it looks too easy…well, give it a try.  It is harder to walk through water than through air.  The waters resistance, especially when combined with equipment, can make even a simple movement challenging.  But, you can workout as vigorously as you want without the jarring impact felt with land exercises.  As with all aerobic exercise programs you can expect to burn calories, improve breathing and improve your circulatory system.

What do you need to get started?  You can do water aerobics in your bare feet, but if you really get into this form of exercise there are special soft, flexible shoes that are designed especially for walking in water.  These shoes add comfort, provide a nonskid base, and protect your feet. 
Next, a swimming suit… comfort is the key here.  Wear something that you can move freely in.  If you are self conscious about showing off your body you can pull on a tee shirt or wear your towel until you are ready to slip into the pool.  The classes will provide you with flotation belts, dumbbells that float, Styrofoam noodles, webbed gloves or other toys to make this more fun.

Are you curious, but not sold on the idea?   Your Public Library has a wealth of information.  Books such as Fitness Aquatics by Lee Case can show you the main moves plus you can rent videos to instruct and inspire you before you put your toe in the water.  Sign up for a class. We all know that a good instructor and the companionship of others will help you stay motivated.  Perform your water aerobics workout for at least 20 minutes three to five times a week, preferably on alternate days to allow for rest and recovery.