Exercising in the water can be a refreshing, fun and challenging way to build cardiovascular endurance, tone muscles, strengthen joints and manage your weight. Whether you are a seasoned swimmer or a water neophyte, a safe and effective water workout is as easy and accessible as your local pool.
Lap Swimming and Walking
For many, swimming laps is a pain-free way to get a great cardiovascular workout, without the jarring impact placed on joints by running or other aerobic activities. But you don't need to be a swimmer to reap water's heart-healthy benefits. Water walking is a great way to burn calories and build stamina. Water provides a resistive overload to the muscles while simultaneously lending support to joints. Try walking laps with a friend to make the time fly.
Group Aquatics Classes
If you're a social butterfly, or simply want some motivation and support, group aquatics classes may appeal to you. Group exercise provides structure for a safe total-body workout while providing the motivation and encouragement of a certified instructor. It is also a great way to meet new friends.Most group aquatics classes are done in time to motivating, upbeat music, much like aerobics classes on land.
Props and Equipment
There are many types of equipment or "props" available to enhance resistance and lend variety to your workout. Webbed gloves, foam dumbbells and barbells, resistance tubing and various types of flotation devices may be used to get the most from your workout. The great thing about water exercise equipment is that it is generally buoyant and light-weight, and enables you to set your pace by the amount of immersion and force your apply against the water's resistance.
Apparel
As with any type of public exercise, "What do I wear?" is often an important question for potential water bugs. Remember that you will be extremely active during your water workout, so you will need swimwear that allows you to move your limbs freely without having an embarrassing "wardrobe malfunction." Generally speaking, you will do better with the types of athletic swimwear found in sporting goods stores. It is designed to give you support and allow for freedom of movement.
Other Gear
If having wet hair is of concern to you, you may want to consider a swim cap that will keep your hair dry and out of the way. Other types of gear may include goggles if you intend to submerge your head. Athletic swim goggles are water-tight and enable you to open your eyes under the water. Some people are vulnerable to "swimmer's ear," a condition caused by getting water trapped in the ear canal. In this case, you might need special earplugs designed for swimming.
Footwear
Many aquatics fans prefer to wear special aquatics shoes. Often called "aqua socks," these soft and flexible shoes have non-slip rubber bottoms that prevent slipping and provide traction for effective movement. They also protect the feet on the pool deck and in the shower. Aqua socks are fairly inexpensive and readily available at large retailers, particularly during the summer months.
Summary
Water exercise is so much fun, you may feel like you''re playing rather than working out. But that is what makes it so popular as a form of exercise. It is both enjoyable and highly effective.
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