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Aquatic Exercise Gaining In Popularity
Auburn, Feb. 2, 2004---Aquatic
exercise is growing in popularity within the fitness industry. In past
years, water exercise was done mostly by older adults, but now people
of all ages are working out in the pool.
Sports medicine experts have used
aquatic exercise for years as a way for injured athletes to maintain
cardiovascular fitness while rebuilding strength and flexibility in a
low-stress environment without the joint-jamming impact of land-based
activity.
Water exercise is low- or no-impact,
depending on the water’s depth. Water’s buoyancy counters the
downward pull of gravity and takes the weight and strain off joints.
Water also helps with balance and removes the fear of falling, which
makes the pool an excellent environment for people who are overweight,
pregnant or elderly as well as those who have arthritis or multiple
sclerosis.
Some of the more popular exercises are
water walking, deep-water running, kickboxing, cardio/toning, circuit
training, yoga and tai chi. And of course, there is lap-swimming.
According to aquatic exercise experts,
water provides about 12 times the resistance of air. Working against
the resistance of water has a strengthening effect, much the same way
using iron dumbbells strengthen muscles. Those who want an extra
strengthening effect can add resistance by using equipment designed
for water workouts, such as webbed gloves, wrist and ankle weights and
aquatic dumbbells.
Chest-deep water is recommended for
aquatic exercise, but if this is too difficult, walking in hip- or
waist-deep water is acceptable.
“People exercising in a pool should
avoid the tendency to stay on their tiptoes,” said Dr. Bob Keith, an
Extension nutritionist and fitness expert at Auburn University. “Instead, walk all
the way through the foot, stepping heal to toe when walking forward
and toe to heel when walking backward. It’s also a good idea to vary
how you walk. Walk forward, backward and sideways or march with knees
held high.”
Even in the water, warm-up and
cool-down stretching are important. Take about five minutes to warm up
before starting your water routine and another five minutes to cool
down at the end of your routine. Doing so will help prevent muscle
cramps and soreness.
Various facilities offer water aerobics
classes. Classes range in size from five to 25 people and involve
both men and women. Most classes last one hour.
Aquatic exercise is not a quick fix for
losing weight, but it is a fun way to get some exercise and tone
muscles.
SOURCE: Dr. Bob Keith, Nutritionist,
Alabama Cooperative Extension System, (334) 844-3273.
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