The Effectiveness of Water Aerobics

There is a general misconception that water aerobics is suitable for only pregnant women and the elderly.  But in all reality water aerobics, done right, can prove to be a very intense workout for all ages and fitness levels – even the professional athlete who needs to cross train.  In fact, according to a March 2011 article in the International Journal of Sports Medicine, Water Aerobics has been shown to provide many of the same benefits in terms of physical fitness as in land-based training programs.

There are a number of unique benefits to this form of exercise. It provides significant cardiovascular and strength training benefits due to the water’s built-in natural resistance to movement and hydrostatic pressure, while simultaneously providing added flexibility and ease on the joints.  

In water aerobics water surrounds the exerciser during the entire exercise routine making resistance three-dimensional. Depending on the force exerted, the speed of movement, and the surface area presented, the range of resistance obtained will adjust and add to the challenge of the workout.

Water exercise increases lung capacity as well, by forcing the lungs to work harder as a result of the waters hydrostatic pressure.  The pressure of the water on the chest wall during aquatic exercise opposes the muscles that expand the chest for breathing.  With regular water exercise, this resistance can strengthen these muscles and subsequently enable intake of a greater volume of air when involved in land activities.

It is also well understood that being underwater provides a wider range of motion to the joints, which can in turn increase flexibility.  Aquatic exercise provides a mode for performing difficult stretches that may not be as possible otherwise. According to the American Council on Exercise, water buoyancy reduces the "weight" of a person up to 90 percent. This subsequently reduces the burden on stress-bearing joints and muscles. For this reason, water aerobics will less likely cause injury and muscle soreness. If you, for example, are having difficulty performing certain body movements on land, you may find relief when performing them underwater.

The Palm Desert Aquatic Center currently offers eleven water aerobic classes throughout the week.  They range from shallow to deep, challenging to less strenuous, and early in the day to later in the evening. Consider beginning an exercise program or augmenting what you already have going.  Try water aerobics.  You might be surprised by it’s effectiveness.  www.pdpool.com

Do Swim Lessons Really Help?

According to the Centers for Disease Control and Prevention “Every day, about ten people die from unintentional drowning. Of these, two are children aged 14 or younger.  Drowning ranks fifth among the leading causes of unintentional injury death in the United States.”

Wow! As a lifelong swimmer I would like to think that most drowning is preventable with some education, practice, and common sense.  Although my wish may be a bit too simplified, I’m convinced that learning to swim is never a bad thing.  The USA Swimming Foundation gives some interesting facts regarding learning to swim and participating in formal swim lessons.  On their website, www.usaswimming.org it states that participation in formal swim lessons can reduce the risk of drowning by 88 percent among young children.  88 percent!  It also states that if a parent does not know how to swim, there is only a 13 percent chance that a child in that household will learn to swim!

Those percentages alone are enough to convince me that formal swim lessons do their part in drowning prevention.  But the stats I like to look at are on the faces of the children and adults who become confident enough in the water to enjoy a wet playful afternoon without the fear of drowning.

Learning how to float and how to propel through the water enough to make it to safety is a life skill that grants the possibility of fun in any aquatic environment.  Learning how to perform stroke mechanics and swim for fitness provides an opportunity to experience a strong cardio respiratory system and overall health.  Learning to swim proficiently could be the beginning of reaching a lifelong dream.  Like winning a medal, participating in a triathlon, teaching someone else to swim, or even becoming a United States Coastguard Rescue Swimmer.  The possibilities are endless!

The American Red Cross learn-to-swim program teaches people how to be safe in and around the water; as well as stroke mechanics and stroke proficiency.  A child as young as six months can start swim lessons and an adult of any age can learn to swim.  The Palm Desert Aquatic Center runs year around American Red Cross swim lessons for all ages and all skill levels.  Call 760-565-7647 for information.  It would be our pleasure to have you, your family, and your friends at the aquatic center in our learn to swim programs.  

Swim for Health!

As a personal trainer I am frequently asked for exercises that can be done to work the cardio component of fitness without the impact on the joints.  That’s when I smile and ask, “Have you tried swimming?”  Swimming and water based workouts have many advantages.  They burn calories, increase strength, nurse an injury back to health, develop flexibility, and improve cardio respiratory fitness to name just a few. 

It sounds pretty perfect doesn’t it?  Swimming for fitness is ideal for a wide range of people.  It is simultaneously gentle and powerful and offers a low impact exercise choice.   Swimming recruits all the major muscle groups, including the shoulders, arms, back, abdominals, legs, hips, and glutes.  And with water being twelve times more resistant than air in every direction, swimming is a genuine strength building exercise.

Because of the muscle recruitment and the water density component (which creates a mini resistance workout for your entire body) calories are quickly burned in a water-based workout.  An easy swim burns around 500 calories an hour, while a vigorous swim could burn as many as 700.  Each kick, reach, push, and pull blasts calories and ignites the metabolism into action.

The cardio respiratory benefits of swimming are also notable.  When swimming at a strong or fast pace, using most major muscle groups, the heart and lungs will work harder and faster to generate enough energy to keep up.  The lungs will strengthen as you breathe more quickly and intensely and the heart will become stronger as it pumps to circulate the oxygenated blood through your body.

When dealing with injuries the exercise of swimming can be ideal.  Water buoyancy is very forgiving of weight and weakness in the human body.  A swim can provide an excellent workout without the same level of pain or exhaustion that might accompany fitness exercises performed out of the water.  A swimmer can swim almost everyday without risking injury.  Water’s neutralizing effect on gravity makes a swimmer virtually weightless, providing a much-needed break to the bones and joints of the body.

Whether you are a beginner or a more advanced swimmer, if you are interested in changing your workout routine and taking advantage of some of these benefits or if you just want more information about how and why to swim call me at the Palm Desert Aquatic Center 760-565-7647. 

Health and Wellness for the New Year

Did you make a New Year’s Resolution this year to improve an element of your fitness or wellness?  So did I.  In fact I only set one New Year’s Resolution this year and it has to do with my health.  While many people use the New Year as a landmark time to get healthier or lose weight, it is sometimes difficult to maintain that ambition. Chances are, at some time in your life, you’ve made a fitness resolution and then broken it. This year, you can stop the cycle of promising to make change and then not following through. 

 

Here are 8 tips to help you stay focused in your fitness goals. 

1.      Set a realistic and measurable goal.

Being realistic means knowing yourself.  How much time do you have to put towards reaching your goal?  Keep in mind that overall wellness should become a lifestyle.  The surest way to fall short of your goal is to make your goal unattainable.  Consider things like what activities you like and what’s convenient for you.

2.      Accountability and Support

Surround yourself with people and situations that support and encourage you and give you motivation to complete your goals. Form a support system that will not only challenge you, but also support you in sticking to your specific goals.  Don’t be afraid to hire a professional coach or trainer if need be to help you succeed with your goals.  Someone who can challenge, encourage, and hold you accountable in a way that empowers you to make your dreams a reality.

3.      Plan Ahead

You may need to set daily, weekly, monthly and even yearly goals that provide a roadmap from which to start. Be realistic about what you can tackle at once, if you try to do too much, you may be setting yourself up for failure and quitting after one slip.  Start small, see positive results, be encouraged, and see that motivation and energy inspire you into even greater accomplishments. Decide ahead of time how you will deal with temptations to skip exercise class or have a piece of cake.

4.      Set Deadlines

Lack of deadlines leaves too much room for avoidance and procrastination, which can lead to the disappointment of unmet goals.  Set incremental steps towards the accomplishment of your goal and then establish realistic deadlines to meet those steps. 

5.      Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on the big goal, focus on one of the smaller incremental steps towards the big goal and keep track of your progress.

6.      Listen to your thoughts

Pay attention to what you think about!  Don’t let stinking thinking take you out of the race.  Negativity and nagging self-doubt robs you of energy and steals your dreams.  Are you thinking positively and reminding yourself about why your goal is important and that you can succeed?  Say to yourself:  "Today, I am one step closer, I have made some progress".

7.      Remain Flexible

It is beneficial to re-evaluate from time to time to make sure you are going in the direction that exactly reflects what you want to do.  Allow changes along the way and keep in mind that if something is not working as planned you can adjust.  Take a step back, look realistically at the challenge or change, adjust and move forward.

8.      Rewards for Progress

You did it!  You made progress!  Celebrate your successes, big and small, by treating yourself to something you enjoy that doesn’t contradict your goal. Rewards can be anything you choose that would serve to motivate and reward you to keep going and stay strong.  – Take a look at your incremental steps toward your big goal, see what you've accomplished, and celebrate!

I hope this year you make your health a priority and that you set goals you are motivated and inspired to attain.  Healthy living is a lifestyle that begins with healthy choices.  I wish you luck in your goal attainment as you reach towards improved health and fitness.

For more trainer tips or an appointment call Karen at the Palm Desert Aquatic Center 760-565-7467