Thursday, March 27, 2008
Medical Reports: Water Workout
If you think exercising in the pool is like old-fashioned aqua-aerobics, think again. Diana Diaz shows you how to make a splash in your fitness routine with a Water Workout.
WSVN -- Running, biking, lifting weights, all great activities to keep you in shape, but with all of them you run the risk of injuries. So is it possible to get the same workout in the water where you aren't likely to get hurt?
Ann Anthony: "Over the last few years, I think people are finally realizing that it really is effective and it's not just a relaxing cool down."
Ann Anthony a fitness instructor at the Biltmore Hotel says working out in the pool gets your heart rate going as much as it would during a spinning class, without getting too tired too quickly.
Ann Anthony: "You may not feel it as much because of the buoyancy of the water, but you're getting the benefits."
Benefits like building muscle, better balance and burning calories. Marsha Hennessey works out in the pool five days a week and she's slimmed down.
Marsha Hennessey: "I was able to drop a dress size and my hip size."
Pilar Ackermann has been doing water workouts for two years and says her energy level has skyrocketed. She likes the fact that you can control the intensity.
Pilar Ackermann: "The exercises are equal for everybody, so it depends on you if you want to do it harder or not."
To give your water workout a boost, add a device like Aqua-vee for more resistance, the tension from the straps can really help pump up those biceps and triceps.
Ann Anthony: "It's simultaneously getting your heart rate up, burning calories, but you're strengthening your body."
And ladies, here's another big benefit, aquatic exercise also reduces the appearance of cellulite.
Ann Anthony: "As you move your limbs in the water, it's a hydro-massage, a lymphatic massage. That helps to improve your circulation and rid yourself of toxins."
Marsha is thrilled with her workouts.
Marsha Hennessey: "It was amazing to see the result in my clothes and of course the excuse to go out and buy new ones."
Diana Diaz: "Water fitness classes are available through the Biltmore hotel or you can use the Aqua-vee device in your own backyard pool."
FOR MORE INFORMATION:
Fun and Fit Exercise Tips
from Aquatic Fitness Company, AquaVee
Fitness and medical experts rank swimming and aquatic fitness routines as the most beneficial forms of exercise: Unlike most land-based aerobic and resistance exercises, they're stress-free on the joints. So, for anyone suffering from joint pain or tenderness, getting in the pool for a workout provides the perfect health and fitness solution.
The following 40-minute fitness routine is from renowned fitness instructor Ann Anthony, who uses the aquatic fitness product called AquaVee, that allows Baby Boomers and seniors of all ages to participate in a variety of exercises in any pool, without the worry of injuries or strains.
Warm-Up - 10 min.
Warm-ups are very important before taking part in any high-resistance workout. Anything that gets your body moving and heart pumping should be enough.
We recommend 8 sets of:
Jogging In Place (30 sec)
5 Jumping Jacks
Upper Body Strength Training - 10 min.
Submerge all joints being used; either chest or shoulder depth is usually appropriate. This will reduce stress caused by gravity to the joints submerged.We recommend 3 sets of:
15 Chest Flies
15 Overhead Triceps
Lower Body Strength Training - 10 min.
Key to any water workout is keeping active and adjusting body positions frequently to avoid excessive joint strain from too many repetitions. With the water's added buoyancy, most intolerable lower body workouts are more easily tolerated.We recommend 3 sets of:
15 Side Leg Lifts
15 Straight Front Leg Lifts
15 Leg Extensions (at knee)
Cool-Down - 10 min.
Equally as important as the warm-up, the cool down brings your heart-rate and muscle tension down slowly to a relaxing level, rather than a hard stop. Proper water temperature usually helps and should be between 84°-96° F. This too will help to relieve arthritis tension and stiffness in joints before, during and after your workout.
Slow Water Walking
Stretching Off Pool Wall