Advertising
Advertising

5 Reasons to Ditch Your Usual Workout for Aqua Fitness

5 Reasons to Ditch Your Usual Workout for Aqua Fitness

The notion “Aqua Fitness” brings images of retired persons in bad fitting bathing suits. But if your joints are sore or you’re just not loving your workout anymore, here are five reasons why you should consider hitting the pool for some strength training.

1. It Is Not Boring

There are only so many times you can watch the same episode of The Big Bang Theory while speeding on the treadmill before you get bored. Aqua Fitness classes are diverse in nature — in people and activities — so it gives you a chance to not only work out, but to get out and hang out with other people.

“I love the people I work with in this class,” says Captain Ken Schryver, senior fitness instructor in the Enhanced Fitness program at the Founders Park Pool, Islamorada, Florida. “They all appreciate how lucky they are to be in such a beautiful environment and doing activities which make them healthier. It’s very enjoyable to see participants having fun in the water while helping their bodies to amplify it’s abilities to heal itself.”

According to the article Benefits of Group Exercise published by the American College of Sports Medicine on January 20, 2012,  written by Shawn Dolan, Ph.D., R.D., CSSD, “Group exercise offers a workout for all levels, ranging from beginner to advanced. Participants do not need to know how to develop a safe and effective workout or which machines to use or for how long; it is already done for them. They simply have to show up with a positive attitude, participate, and most importantly, have fun.”

Advertising

2. It Gives Your Joints A Break, While Still Burning Crazy Amounts Of Calories

According to livestrong.com, a 185 pound person can burn up to 356 calories per hour doing aqua fitness.

Schryver, a clinically trained occupational therapist and a graduate of the Columbia University College of Physicians and Surgeons, agrees.

“Water fitness is so much less traumatic to your joints than land based exercise. All activities done in the water are low impact. The buoyancy of the water makes your body feel much lighter and more agile than when exposed to gravity.”

By not pounding the pavement, your shins and knees will thank you.

Advertising

3. It Shapes And Tones Without Using Heavy Weights

The buoyant weights used for aqua fitness are light, fun and don’t hurt your hands when you grip them. But don’t worry, the water has a natural resistance so it is still a very challenging strength training workout.

The weights are so much fun to use that the Mayo Foundation for Medical Education and Research dedicated an entire slide show to them.

4. It Encompasses Strength Training, Cardio Training, Calisthenics and Meditation All In One Work Out

Schryver, who just added meditation into his comprehensive class feels “class should not be just water aerobics, but exercise for the entire body, joints, bones, muscles, and of course circulatory system.” He added the meditation component “because so many people die from stress related incidents, i.e. heart attacks, strokes, etc. It has been scientifically proven that meditation can lower blood pressure, lower your respiration, and help you to be less stressed therefore more able to stave off these problems.”

In a study published by the Center for Disease Control on March 6, 2013, water-based exercise helps with chronic illness and mental health.

Advertising

“For people with arthritis, it improves use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities . Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.”

“Water-based exercise improves mental health. Swimming can improve mood in both men and women . For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mother’s mental health. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections .”

Nancy Price, and Aqua Fitness regular, finds the class helps with some of her medical issues.

“When I am having discomfort from an ongoing gastro-intestinal issue I have, going to class actually relieves that discomfort,” says Price.  “I’m regaining my overall body strength, stamina, and mental/physical sense of well-being. And I’m having FUN!! That really is a preventative health benefit!”

5. It’s Refreshing

“Obviously, it’s also much cooler to exercise in an aquatic environment,” Schryver says. “When it’s hot people might not want to jog or even walk, but they will work out in a pool happily.”

Plus, since you’re in the pool there is no yucky sweat.

“I like how much better I feel, both mentally and physically, after attending the class (especially on days I didn’t really feel like going). The more often I go to class the longer that good vibe lasts,” Price says. “Also seeing my body get stronger and more fit is a great perk!”

To check out Aqua Fitness, check out  a local pool or health facility near you.

Advertising

More by this author

10 Best Marketing Books Of 2014 5 Fantastic Spiritual Sayings From 5 Successful Everyday People 20 Amazing Life Lessons Nature Has Taught Us 10 Ways to Work Meditation Into Your Day 35 Amazing Picture Books For Adults That Will Warm Your Heart

Trending in Fitness

1 How to Lose Fat and Gain Muscle to See Results Fast 2 How to Start Exercising Right Now (And Stick to It) 3 7 Interval Training Exercises Best for Beginners 4 7 Strategies on How to Motivate Yourself to Work out 5 11 Resistance Band Exercises for Legs

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next