I was on google local search today and thought I’d just see what other professional organizations have to say about Aquatic Training. These few articles from the CDC, CORE-Condition.com, and MensFitness.com all talk about the benefits of exercising in the water. Aqualogix Fitness is re-pioneering the concept of a pool gym. I am confident in my belief that our new line of Omni-Directional Drag Resistance equipment (AqualogixFitness.com) will soon create a tidal surge similar to the way Greg Glassman and Lauren Jenai’s CrossFit, Inc. in 2000 changed strength and power lifting while creating a new “fitness culture” and Arthur Jones‘ Nautilus Machines changed weight lifting in 1986.
Expect AqualogixFitness.com to be as common as the flutter board or aquabells at pools around the world. Check out what the professionals say.
CDC – Health Benefits of Water-based Exercise – Healthy Swimming & Recreational Water – Healthy Water 10/7/14, 10:37 AM
Health Benefits of Water-based Exercise
Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity 1 (#one) . Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses 2 (#two) , 3 (#three) . This can also lead to improved health for people with diabetes and heart disease 2 (#two) . Swimmers have about half the risk of death compared with inactive people 3 (#three) . People report enjoying water-based exercise more than exercising on land 4 (#four) . They can also exercise longer in water than on land without increased effort or joint or muscle pain 5 (#five) , 6 (#six) .
Water-based Exercise and Chronic Illness
Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms 7 (#seven) . People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities 8 (#eight) . Water- based exercise also improves the use of affected joints and decreases pain from osteoarthritis 9 (#nine) .
Water-based Exercise and Mental Health
Water-based exercise improves mental health. Swimming can improve mood in both men and women 10 (#ten) . For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood 11 (#eleven) , 12 (#twelve) . Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health 13 (#thirteen) . Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections 14 (#fourteen) .
Water-based Exercise and Older Adults
Water-based exercise can benefit older adults by improving the quality of life and decreasing
disability 15 (#fifteen) . It also improves or maintains the bone health of post-menopausal women 16(#sixteen) .
A Good Choice
Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.
- US Census Bureau. Statistical Abstract of the United States: 2012. Arts, Recreation, and Travel: Participation in Selected Sports Activities 2009 [PDF – 2 pages] (http://www.census.gov/compendia/statab/2012/tables/12s1249.pdf)(http://www.cdc.gov/Other/disclaimer.html)
- U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans: Be active, healthy,and happy! In Chapter 2: Physical Activity Has Many Health Benefits. (http://www.health.gov/paguidelines)(http://www.cdc.gov/Other/disclaimer.html) Last verified on December 23, 2009.
- Chase NL, Sui X, Blair SN. 2008. Swimming and all-cause mortality risk compared with running, walking, andsedentary habits in men. Int J of Aquatic Res and Educ. 2(3):213-23.
- Lotshaw AM, Thompson M, Sadowsky S, Hart MK, and Millard MW. 2007. Quality of life and physical performance inland- and water-based pulmonary rehabilitation. Journal of Cardiopulmonary Rehab and Prev. 27:247-51.
- Broman G, Quintana M, Engardt M, Gullstrand L, Jansson E, and Kaijser L. 2006. Older women’s cardiovascularresponses to deep-water running. Journal of Aging and Phys Activ. 14:29-40.
- Cider A, Svealv BG, Tang MS, Schaufelberger M, and Andersson B. 2006. Immersion in warm water inducesimprovement in cardiac function in patients with chronic heart failure. Eur J Heart Fail. 8(3):308-13.
- Westby MD. 2001. A health professional’s guide to exercise prescription for people with arthritis: a review of aerobicfitness activities. Arthritis Care and Res. 45(6):501-11.
- Hall J, Skevington SM, Maddison PJ, and Chapman K. 1996. A randomized and controlled trial of hydrotherapy inrheumatoid arthritis. Arthritis Care Res. 9(3):206-15.
- Bartels EM, Lund H, Hagen KB, Dagfinrud H, Christensen R, Danneskiold-Samsøe B. 2007. Aquatic exercise for thetreatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews. 4:1-9.
- Berger BG, and Owen DR. 1992. Mood alteration with yoga and swimming: aerobic exercise may not be necessary.Percept Mot Skills. 75(3 Pt 2):1331-43.
- Tomas-Carus P, Gusi N, Hakkinen A, Hakkinen K, Leal A, and Ortega-Alonso A. 2008. Eight months of physicaltraining in warm water improves physical and mental health in women with fibromyalgia: a randomized controlled trial. J Rehabil Med. 40(4):248-52.
Gowans SE and deHueck A. 2007. Pool exercise for individuals with fibromyalgia. Curr Opin Rheumatol. 19(2):168-73. Hartmann S and Bung P. 1999. Physical exercise during pregnancy—physiological considerations and recommendations. J Perinat Med. 27(3):204-15.
- Mactavish JB and Schleien SJ. 2004. Re-injecting spontaneity and balance in family life: parents’ perspectives on recreation in families that include children with developmental disability. J Intellect Disabil Res. 48(Pt 2):123-41.
- Sato D, Kaneda K, Wakabayashi H, and Nomura T. 2007. The water exercise improves health-related quality of life of frail elderly people at day service facility. Qual Life Res. 16:1577-85.
- Rotstein A, Harush M, and Vaisman N. 2008. The effect of water exercise program on bone density of postmenopausal Women. J Sports Med Phys Fitness. 48(3):352-9.
Page last reviewed: March 6, 2013
Page last updated: March 6, 2013
Content source: Centers for Disease Control and Prevention
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Are Pool Workouts Productive? The Benefits of Resistance Training in Water
Traditionally water resistance training has been used for rehabilitation or for light aerobic training for senior citizens, but what about using the pool for regular resistance training? This article will take a look at the benefits associated with performing your resistance training in the water.
A well-rounded fitness routine should include cardiovascular, resistance, and flexibility training, but this does not mean you are limited to the gym for any of these components. As I have pointed out in earlier articles, a good workout can be performed anywhere, whether it be outdoors at a park, in a hotel room, or the beach. If you have access to a pool, you can use it for more than just swimming and sun tanning (although these are both great also!) Many professional athletes use water resistance training to help prepare them for season because it’s low impact and provides variability from their regular gym workouts; however, those who suffer from arthritis, back pain, heart disease, obesity, fibromyalgia, or multiple sclerosis can also enjoy the benefits of water resistance training.
A Few Benefits of Water Resistance Training Include:
- Reduce stress on joints, bones, and muscles because of the buoyancy of water and option of flotation devices for those who can’t exercise comfortably on land
- Minimizes risk of injury because water provides resistance in multiple directions, which helps build balance muscle strength
- Achieve muscle tone faster through the ability to work two opposing muscle groups with each rep by the resistance provided from the water during both the lengthening and shortening of the muscle belly
- Increase your exercise workload and burn more calories because it takes more muscle energy to push your body through water than through air
- Stay cool in warmer temperatures and prevent overheating
- Fun way of adding variety to workouts to prevent plateau, keeps your body on it’s toes, or a way to get a great workout while on vacation
Example of a Beginner Water Resistance Workout:
–Perform 1 set of each exercise and then repeat full circuit for a total of 3 times
-This program should be done in the shallow end
1.Water Running: in water about waist deep run on the spot or run back and fourth for 3 minutes without stopping pumping arms at the same time. To make this more difficult try holding water dumbbells in your hands or weights on your ankles.
2. Jumping Jacks: jack arms and legs wide then back together for a total of 20 reps. To make this more difficult also try holding water dumbbells or wear ankle weights.
3. Noodle Push & Pull: begin by holding a pool noodle with arms straight out in front of you, then pull the noodle in towards body at chest height and repeat for 20 reps. Keep your core squeezed tight and feet about shoulder width apart.
4. Noodle Pull Down: begin by holding a pool noodle with arms straight out in front of you, then pull the noodle down to waist keeping arms straight and repeat for 20 reps. Keep your core tight and feet about shoulder width apart.
Although water resistance cannot replace traditional weight lifting, there are many benefits and great reasons to try adding it to your regimen on occasion.
Email Michelle@CORE-Condition.com for more information about resistance training in the pool.
Michelle Roots BA Kin, CSCS, PES
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JOINT PAIN? NO PROBLEM—JUST ADD WATER TO YOUR WORKOUT
Next time you have achy knees, don’t skip your workout. Instead, head to the pool and get the same cardio benefits as you would on land.
BY PATTY HODAPP
Learn how to become more efficient in the water
It’s not news that working out in water is good for you—especially when you have joint pain that comes with tons of endurance training or weight lifting. By cross training in water, you get the muscle-building resistance you want, in an almost-zero impact environment. But can a cardio workout in a pool truly substitute for an on-land cardio workout?
The answer, according to a study published today by the Canadian Cardiovascular Congress, is yes. The congress tested a group of athletes on stationary bikes, some in the pool and some on-land. It measured the athletes’ oxygen consumption and found that those doing the pool workout had a near-equivalent aerobic workout to athletes using a stationary bike on land—even though they moved less quickly due to the water’s resistance.
Though athletes in the pool had a slightly lower heart rate, according to Dr. Martin Juneau, director of prevention at the Montreal Heart Institute, it wasn’t because they were working less. “You don’t need as many heartbeats, because the pressure of the water on your legs and lower body makes the blood return more effectively to the heart,” he says. “If you can’t train on land, you can train in the water and have the same benefits in terms of improving aerobic fitness.”
Bottom line: if you’re feeling sore after yesterday’s run, and your knees just can’t take anymore pounding for today’s workout, find a pool. No need to skip the gym and garbage your routine.
– See more at: http://www.mensfitness.com/training/pro-tips/joint-pain-no-problem-just-add-water-your-workout#sthash.4sSEqgBF.dpuf
These articles were all found under by google local search for “benefits of training in water”,