Swimming is excellent for exercise and cardiovascular fitness, but you can get good exercise in the water even without swimming. Simply moving your body through the water is excellent for exercising or rehabilitating muscles. In fact, some of the most effective forms of physical therapy are performed in the water, since the resistance of the water can provide slow, gentle -- but highly effective -- toning for specific muscles or muscle groups. The slow, sweeping motions feel relaxing and can serve to both loosen and strengthen muscles. Swimming and water exercise are ideal activities for elderly individuals, overweight people or pregnant women who may not be able to undertake highly strenuous activities, but the benefits can be realized by anyone. Water aerobics has become popular because of its cardiovascular and strength conditioning with low risk of injury. Exercise physiologist Taryn McLean shows Belma Johnson some simple water exercises that almost anyone can do. Simply going through the ordinary action of walking in waist- to chest-high water is a good source of exercise. Take normal walking steps in the water (figure A ), using both the legs and arms as you would when walking on land for exercise. Swinging your arms through the water makes for additional resistance and enhances your workout. A variation is taking side-steps and walking sideways through the water (figure B). This works a different set of muscles from ordinary walking. Both types of walking exercises are ideal as warming-up exercise. Once you've tackled that, you may want to move on to something more strenuous. Marching in place is another good cardio workout. March briskly, and you may want to add a slight bounce to your step to make it a bit more rigorous. Use the water for resistance in both your upward and downward motions. Emulating the motion of cross-country skiing is a slightly more intense exercise (figure C). Begin with the right arm forward and left foot back, then hop slightly off the pool floor and reverse that so that your left arm comes forward and your right foot goes back. Continue this action at a fairly rigorous pace for a number of reps. You can use some specially designed paddles that add resistance and, once underwater, function much like hand weights would out of the water. Use these in repeated motions for biceps curls (figure D), triceps curls and other strength exercises. Hold them apart at arm's length and, while still underwater, bring them together directly in front of you to strengthen pectoral muscles. Use flotation accessories (or hold on to the side of the pool) to help you balance and stay partially afloat (figure E) while you do various resistance exercises. Leg-lifts in both forward and backward motions and lifting your leg to the side repeatedly are good ways to begin a lower-body workout. Emulating the leg motions of a stationary bike (figure F) is a good way to work on endurance and lower-body strength. Be creative and make up your own exercises to vary your workout.
RESOURCES :
Fitness Swimming (Fitness Spectrum Series)
Model: 0880116560
Author: Emmett W. Hines
Human Kinetics, 1992
The Fit Swimmer: 120 Workouts and Training Tips
Model: 0809254549
Author: Marianne Brems
1984
NTC Contemporary Publishing Co. (Quilt Digest Press)
Lincolnwood, IL 60646-1975
Phone: 847-679-5500
Fax: 847-679-2494
American Red Cross swimming, safety and fitness information
The Web site of the American Red Cross features a section on swimming, fitness, aquatic safety and lifeguarding.
Web site: www.redcross.org/hss/aquatics/index.html
United States Masters Swimming (USMS)
USMS is a national organization devoted to various aspects of swimming including fitness, training, coaching and competition. Their site features helpful information and numerous links to other swimming-related sites.
Web site: www.usms.org
swimsearch.com
A Web search-engine for information related to swimming.
Web site: www.swimsearch.com
swiminfo.com
A comprehensive online resource for swimming. Includes related links and subscription information for swimming publications SWIM magazine and Swimmer's World.
Web site: www.swiminfo.com
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