by Norma Stamp

Created on: June 11, 2008   Last Updated: June 12, 2008

DID YOU KNOW?

-Approximately 30 minutes of water walking is equal to 2 hours on land

-Muscles work harder because water resistance is 12-14 times great than air

-Working out in the water maintains bone density if resistance equipment is used

-The body burns 12 calories a minute in the water

-Water cools the body 4 times faster than air

-Water pressure stimulates the body's circulation and causes respiratory system

to work harder

-Heart rates are significantly lower exercising in water but you receive the same
benefits as land base exercise. The heart doesn't have to work as hard. There is
less stress on the body and less strain on the heart.

TIPS FOR THOSE CONSIDERING A WATER WORK OUT:

-Don't try to keep up with the person next to you, work at your own pace. Start
slowly until your fitness level improves.

-It is better to do fewer repetitions and do them properly. Body alignment, posture,
form and execution are very important to get the most out of exercises and to
prevent injury.

-Be aware of your own physical limitations. If physical limitations such as a bad
back dictate, the body should not cross centerline. This is an imaginary line that
runs vertically down the center of the body. You should also be careful while
doing multiple movements and not use too much force. Make the instructor
aware of any physical limitations that you may have so they can assist you in
finding modifications that work for you.

-Don't cheat! Make water work for you!

-In order to keep seeing gains, you should try to find a program that incorporates
the use of progressive resistance for strength and endurance.

-Like your mother always told you; don't eat right before workout.

-If this is your first exposure to exercise in the water, it is better to begin by using
bent arms and legs and soft knees. Then you can move to full extension of
limbs. You can experiment to find the level of resistance that works for you.

-If you are a female, make sure you have adequate breast support when choosing a bathing
suit. A one-piece swim suit with adequate coverage is best.

-Some classes incorporate overhead arm movements. These can cause a false
elevation of heart rate but do increase muscle endurance. Most of the movement
should take place in the water if possible. Caution should be used when doing
exercises hanging onto the side of the pool, this can cause stress on the neck
and shoulders.

-When working out in the water the exercises can be adapted to work for
everyone.

-You should drink water when you are working out, even in the water! Because
the water cools the body four times faster than air, you don't seem to sweat.
Caution should be used in a warmer environment because you can get heat
exhaustion hydrate!

Learn more about this author, Norma Stamp.
Click here to send this author comments or questions.