Summer 2003 Edition  

Get In The Water   By Linda Rosen, Certified Medical Exercise Specialist    Summer is here! Are you ready to jump into Memorial, Walsh, or Radburn pools for a “cool” workout. Many people have misconceptions about water exercise. They think it is only for the elderly or unfit. Actually, that is not true at all. The swimming pool is a very effective giant resistance machine. You can make the workout as strenuous as you like.    There are many pieces of aquatic equipment available to enhance your workout but the best piece of equipment is free - your own body!   Working out in water provides resistance in an upright position. This is known as “functional fitness”. We lead much of our lives in an upright position so why not strengthen it in the same? As as example, performing crunches (half sit ups) on your back, on land, does not prepare the abdominals to be strong in a functional, upright position. When you strengthen the abdominals by doing the crunch your body is flexed forward. Is that how we stand? In water, the abdominals can be strengthened in an upright position. Water walking will strengthen the abdominals by pushing against the water’s natural resistance. Running would increase the resistance. By performing these basic patterns against the water’s resistance the body learns to stabilize itself.   If you continue to walk or run in the water and change direction you will increase the resistance even more. Try running forward across the pool, then turn around and run back to where you started. Do this several times and you will feel a tremendous drag force against your body. In addition to using more muscular strength to move against the water you will also be using more energy and make this into a cardio workout. The beauty of a cardio workout in the water is that you can jump, run, or do any impact activity that you would not want to do on land. The buoyancy of the water eliminates the impact on the joints.     Exercising in water is comfortable and relatively pain free and it keeps you cool on a hot, humid summer day. It is the perfect workout after an injury. I’ve trained many clients recovering from back and hip injuries in the water. Personally I have seen tremendous strength gains from training in the swimming pool. In addition, I have seen balance and posture improvements in my summertime aquacise clients of all ages. And what everyone wants, a firmer, trimmer body can be gained through a safe and fun water workout. By holding your hands in a closed, cup position the water is not able to run through the fingers and you will increase the resistance of the water against your arms. This will increase the muscular force needed to move the water and in turn increase your strength and toning. Do this while walking or running in the water and push the water in back or in front of you. To increase the workout on your lower body change the speed of the movement. For example, lift and lower your leg sideways to work the hips. Then, lift again but lower the leg faster and increase the drag against the leg and inturn the strength needed to lower the leg. Below are a few exercises to try once this weather changes and we can get into the swimming pool.    1. Cross Country Skiing - Stand in the water chest deep with the right foot approximately 12 inches in front of the left. Have the left hand in front of the body palm facing forward and right hand behind you, palm facing back. Keep your arms straight and hands in the water. Jump and change the arm and leg position to have the left foot in front and right in back. As the hands change position drag them through the water turning the wrist to change position of the palm. Keep the elbows straight. This will create more of a force through the water. Continue “skiing” for as long as you are comfortable. This is a great cardio workout while toning your arms.   2. Stand in the water chest deep, you can hold the side of the pool if you’d like. Lift and lower your leg sideways, as described in the last paragraph. Repeat 12-16x to strengthen your hips and thighs. The faster you lower the leg, the harder the workout on the thighs.   3. Standing in chest deep water raise your right leg out to the side as high as you are comfortable. Place both hands to your left. Now pull your leg across your body to the left side as you pull the arms through the water to the right side. Use a cupped hand and push the water hard. Repeat 12-16x strengthening your thighs, arms and core muscles and improving your balance. Repeat same for opposite leg.  There are so many more fun exercises to do in the water. Be creative and have a wonderful summer getting stronger and firmer while staying cool Send your fitness questions to: lrosenlaci@att.net See Linda Rosen's Previous Columns Yard Work Can Really Hurt Your Back (April 2003) Exercise Equipment  (February 2003) Great Places To Walk  (December 2002) On The Tennis Court - Part 2 (October 2002) On The Tennis Court - Part 1 (August 2002) Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February 2002)