- Exercise & Fitness
Water Aerobics - Water Exercise is NOT for Wimps!
Water exercise is THE best aerobic exercise available - bar none!
Read on and find out why!
Water Aerobics is Efficient
Water aerobics is an efficient exercise program. For every 10 minutes spent walking in the water, the amount of exertion is equal to over 20 minutes. Some have stated up to 3 times - 10 minutes in the water is equal to 30 minutes on land. Let's take the conservative route and say twice as efficient.
Seems remarkable and untrue? Let's stop and think about this. When you are exercising on land, you know you can increase your workout by adding resistance - adding the barbells, working out on the machines. Interestingly, the efficiency of the water is hidden - the resistance is the water!
Other Swim Fitness Articles
Still don't believe me? Here's what an expert has to say:
"Walking in water is double the workload of walking on land, if the same speed is maintained. Water provides twelve times the resistance of air. With the lungs submerged in the water, breathing is more difficult and strenuous, as the lungs must be inflated against pressure."
source: Aquatic Exercise Benefits Everyone!
The secret is out - the water is a wonderful place for fitness! The real benefits of water exercise have been a closely held secret until now! Water exercise is not for wimps! Water Exercise IS Wise! Swim fitness is beyond a therapy program. Swim fitness is beyond an exercise program used exclusively by your 73 year old grandmother.
Water Exercise is Low Impact
This is the only fact that people relate to - low impact. Yes, swim fitness is low impact - wonderful for your joints and especially wonderful when you have an injury or a disabling disease such as arthritis or fibromyalgia. Water aerobics offers much more than just low impact exercise. Learn why!
"Water at neck level supports 90% of the body's weight; water at mid-torso level supports 75% of the body's weight, and water at waist level supports 50% of the body's weight. How deep the patient should be depends on their individual needs."
Water Exercise is Heart Happy
This is the most remarkable thing about water exercise. The moment you step into the swimming pool your heart rate drops by 10-15 beats per minute. No wonder water exercise feels fun - it is fun to your heart!
The old adage no pain no gain is not true in the water. Due to hydrostatic pressure your body loves to exercise in the water!
"During sub-maximal exercise, your heart rate will be about 10 to 15 beats per minute less in water up to your chest than on land when exercising at the same Rate of Perceived Exertion (RPE). At maximal exercise heart rate will be about 20 beats per minute lower than on land. Which means you are getting the same training effect with a lower heat rate. In addition, water helps keep you cooler educing heat build up, permitting your circulatory system to focus on getting blood to your working muscles instead of the skin for cooling."
source: Exercise and Your Heart Rate
Even your resting heart rate is happier when you are in the water. You start your exercise program in the water 10-15 beats per minute lower.
"When working out in water, an exercisers heart rate will be lower, but the cardiovascular benefits will be the same as when working on land. This is due to two reasons. First, water dissipates body heat more effectively than air; therefore there is less stress on the body. Secondly, due to water's hydrostatic pressure and decreased gravity when in the water, blood flow is less stressful on the body, so it becomes easier for the body to pump blood back to the heart. Despite these factors, the cardiac output (CO) is the same as working on land."
source: Aquatic Exercise Benefits Everyone!
Exercise Exertion Zones
Aerobic Means "With Oxygen"
Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic - running, swimming, cycling, etc... Anaerobic on the other hand, means without air .
Aerobic exercise is physical exercise that seeks to improve the oxygen system including the heart and the lungs aka cardiovascular exercise.
The benefits of aerobic exercise are well documented and widely known. It is recommended to achieve 30 minutes of aerobic exercise no less than 3 times a week. Moving large muscles in your body, brings more oxygen into your blood stream, expands your lungs and strengths your heart muscle.
Aerobic Exercise Benefits:
- Maximizes the amount of oxygen in your blood
- Causes your heart to beat faster with more blood flow to your muscles and lungs.
- Widens small blood vessels called capillaries to be able to deliver more oxygen to your muscles.
- With the widen capillaries, your body can more readily cleanse away waste products such as lactic acid and carbon dioxide.
- Endorphins (said to be a natural painkiller) are released creating a wonderful sense of well-being.
3 Reasons for Water Exercise
1.) Low Impact
2.) Efficient - 360 degrees of resistance
3.) Heart Happy - Resting Heart Rate Decreases by 15-18 bpm
Water Exercise is Not for Wimps!
Water exercise may feel wonderful, yet it is one of the best exercise programs for an aerobic exercise program - not just because it is low impact. Water exercise has been scientifically proven to be efficient and "heart happy" - great news for changing up your exercise program.
Fitness to be complete must have 5 ingredients. 3 parts exercise (cardiovascular, resistance training and stretching) 1 part proper nutrition and 1 part consistency.
Water exercise is the number one exercise for consistency.
Water exercise excels at aerobic exercise!
Increase your aerobic exercise options by adding water exercise to your fitness program today!
© 2010 Kelly A Burnett