aquaticsBy Raheena CharaniaGet Into theof thingsH20 Cardio – Not Just for Little Old Ladies in Swimming CapsThe perception of water exercise has changed greatly over the past few years.According to the Aquatic Exercise Association (AEA), approximately 6 millionAmericans use the water for exercise with a 7 percent increase in participationover the past two years.“Water cardio can reach every age and level of athleticism,” says AquaticsManager Karen King. “Whether you’re working toward general fitness, an avidathlete in training, pregnant, have a limited ability to work out on land, oryou’re rehabilitating an injury, you set the intensity of your workout in thewater. The faster you move through water, the more resistance you create,resulting in a harder workout.”The natural properties of water such as buoyancy and resistance provide aunique workout environment. Your body weight is reduced the deeper youare in the water. At waist-level, body weight is reduced by 50 percent; atchest level, you’re at 25-35 percent of your body weight; and at neck-level,you only bear 10 percent of your body weight. This results in less stress onyour joints. The reduced effects of gravity also allow you to move your jointsthrough a wider range of motion and perform stretches that might otherwisebe difficult on land.Your heart rate responds differently than when exercising on land. Eventhough you have a lowered pulse rate in the water, it doesn’t mean yourworkout is less effective. Studies show that oxygen consumption (which is atrue measure of cardiovascular benefits) is comparable.A Real WorkoutHow much of a workout can you get? Just like on land, it all depends on howhard you want to work out. The water provides natural resistance, makingeach movement in the pool more challenging to your muscles. “Water is 10times more viscous than air, so if you’re trying to run from one side of thepool to the other, you’re working 10 times harder to run that distance thanon land,” says instructor Meryl Retallack. “So your challenge is how fast youcan get there, and the faster you move, the harder you work.” Also becausemuscles typically work in pairs (i.e., biceps and triceps, or quadriceps andhamstrings), as you move through the water, you encounter resistance bothways, leading to a more balanced workout.Classes are offered at all times of the day – morning, lunchtime, and evening– and are taught by certified instructors, a few of whom are personal trainers.You don’t need to be able to swim to join in. Floatation belts, webbed gloves,ankle cuffs, and foam noodles are used to provide buoyancy in the water,while providing a varied and challenging workout.“Water exercise can be used as part of your cross-conditioning program,”says Retallack. “During your off-training days, you can come to the pool togive your joints a rest but still get a demanding cardio workout with someresistance. For professional and recreational athletes, this is a great way towork on your balance and agility. Basketball players come to the pool to workon their jumps and turns. Ballet programs bring their dancers to the pool towork on various movements. Football teams take their players to the poolduring pre-season to get themselves ready as well. You can work in the water44 <strong>PRO</strong> PULSE SEPTEMBER-OCTOBER 2006
with little gravity, so you’re not endangering the joints. You can work on jumps, sprints, sidewaysmovements, all these different ways of moving, without overstressing the joints the way you would ifyou were to do the same things continually on land.”Personal trainer and H20 Cardio instructor Justin Berry agrees. “I bring clients to the pool for variety.Also, it’s as effective and tiring as anything you can do in the fitness studio. It just feels different in thewater. I have a client who has an injury right now, and he’s still making progress with his weight loss byjust switching the effort into the water.”Masters Swimming – For Swimmers of All LevelsIf you love being in the water, can swim all four strokes (freestyle, breaststroke, backstroke, andbutterfly), and are looking for an organized swimming workout, Masters Swimming is for you. Led bySwim Team Coach and Personal Trainer Justin Berry, the program is divided into lanes by ability level.Berry is on deck to give you inspiration, pointers on technique, and lead you through a workout basedon your skill level.Stephen Lo had been swimming on his own for a while and not making much progress when a friendencouraged him to try the Masters program. “I thought Masters was for hardcore swimmers,” says Lo.“Until my friend urged me to go, I lacked the nerve to try it out. But after I went to the first class andsaw that there are lanes set aside for slower swimmers like me, I realized it was for anyone who wantsto swim. It was more a matter of overcoming the incorrect perception.”Lo has now been swimming Masters for a year and a half. “Being in the class has improved my staminaand I also refined all four of my strokes,” adds Lo. “The other benefit is the camaraderie. Swimminglaps on your own can be a bit boring, and having people swimming alongside you helps.”Jeanette Puccio, a triathlete, has always loved the water, having grown up swimming in a lake. “Iwanted to get in shape for a triathlon,” says Puccio. “I prefer training with other people. It’s a lot morefun than swimming in a lane by yourself, and it pushes you.”Puccio completed Ironman Canada last year with a swim time of 1:15. “Justin was very helpful in finetuningmy stroke and teaching us different drills to improve our swimming,” she adds. “Swimming withthe Masters was very good. It improved my stroke, made me comfortable in the water, and increasedmy speed.”Master Swim is held on Tuesday and Thursday evenings on a punch card basis. Tuesday eveningclasses focus on freestyle and Thursdays include drills in all four strokes.photos By Gerald Pope <strong>PRO</strong>CLUB.COM 45