Get into the swim of things

If you’re bored with your gym routine or with regular activities like walking or jogging, perhaps it’s time to try something new.

Swimming or water exercise (aquatics) is one way to put a new spin to your exercise regime. You can incorporate it into your routine or shift to it entirely.

The best thing about swimming or water exercise is that people with limitations in other forms of exercise can take part in it. Pregnant women, the elderly or overweight, people with arthritis or those recovering from an injury can enjoy a good swim or aquatics session.

This is because the buoyancy of water reduces the “weight” of a person by about 90 percent. This means that the stress on weight-bearing joints, bones and muscles is reduced. If you’re wary of injuries or sore muscles when exercising, you can relax when you’re in the water because the probability for this is reduced to almost zero.

And if your motto in the gym has been “no pain, no gain”, don’t imagine that because your water workout doesn’t hurt, you’re not burning any calories or toning your muscles. In fact, you might be doing a whole lot more.

Water exercise is an all-rounder and embraces cardio fitness, muscular strength and endurance, and flexibility. If you do it often enough, you can also reduce your body fat.

Good for your heart

Aerobic workouts in the pool are perfect for those who find the same movements on land too jarring or painful: running, striding, kicking, leaping and even dancing. Keep in mind that in the water, heart rate will be reduced by as much as 17 beats per minute when compared to land exercise. That’s why it’s so important to pay attention to how you feel. Your heart rate might indicate that your intensity is too low when you are actually exercising quite strenuously.

Water adds resistance

The resistance of water is perfect for a strength-training workout — instead of weights, the water itself provides the resistance. One of the easiest ways to cre- ate resistance in the water is to cup your hands and push or pull the water away from you.

Flexible benefits

One of the greatest benefits of water exercise is its effect on flexibility. Water is a welcome environment for performing stretches that might otherwise be difficult on land. Because the effects of gravity are lessened, you can move your joints through a wider range of motion and achieve long-term flexibility.

Getting started

Once you’ve decided to take the plunge, it’s simply a matter of finding the right class for you. Check with your health club to see if they offer aquatics classes and drop in on one or two to see if they are right for your fitness level. A good class should include a good warm-up, a period of cardiovascular and muscle conditioning that gradually increases and then decreases in intensity, and a cool-down. The cool-down should include plenty of flexibility exercises for the entire body. Don’t be afraid to ask about instructor qualifications and safety precautions.

— Adapted from the American Council

On Exercise, www.acefitness.org

Photo: www.blackenterpise.com