Today's Spark email has a link to a big article on water exercise www.sparkpeople.com/reso
Hurrah! I say. The more people who discover the benefits of the water, the better!
However. Ahem. There are some mistakes and misinformation that I can't let pass when I'm a water aerobics teacher certified by the AEA www.aeawave.com/
for 10 years.
Cherry tomato--you don't have to get your hair wet if you do vertical exercise like water jogging or aerobics. Humid, yes. Wet, not unless you splash a lot.
Bouquet--you don't notice you're sweating. (So bring a water bottle to keep those flowers from wilting!)
Big bodacious bouquet--water is great for high BMI's and joint issues!
Rotten tomato--water exercise does in fact have a positive effect on bone density. Stress on the bones from hard-working muscles strengthens them. It's still a good idea to exercise in gravity for your bones.
Bouquet--leave your heart monitor at home. Scientists still cannot come up with a better way to measure aquatic exercise intensity than Rate of Perceived Exertion. If you feel like you are working hard, you are!
Huge bouquet--Yay for water aerobics! There's a wide range of possibilities and intensities. Pick what's right for you. And wear water shoes for traction on deck and in the pool, for extra resistance in the water, and for foot protection if you are diabetic!
Cherry tomato--start off your water walking/jogging session with a warmup slow walk or jog, and then speed up to intervals, endurance, etc. Get more out of it by doing some laps sideways and backwards!
Tomato--"just bicycling" your legs in the water is a perfectly ok movement alternative. In fact, changing up what your legs do: biking, skiing, walking, running is better than doing the same thing for the whole session.
Bouquet--treading water is a great, simple way to do water cardio. Just stay safe in the deep water.
Big sloppy beefsteak tomato--buoyant resistance is different from gravity resistance. Think about it. On land the work is to pull that iron up against gravity. In the water the work is pulling that foam DOWN and keeping it submerged. Aqua and land strength exercises are very complementary--for best results do both.
A little more tomato salad--take care with strength exercises in water. It is easy to hurt your shoulders or back with incorrect form or ill-advised exercises. Use extreme care and professional supervision with buoyancy that attaches to the lower body.
Bouquet--lap swimming is great! Minimal equipment required, you determine your own pace. Mix it up with some water-treading to strengthen the core.
So jump in the pool, move the way you like, and have fun!