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Aquatic Exercise Resources

Congratulations! You've picked an excellent way to get fit and stay fit! There are many benefits to aquatic exercise, and you don't have to be an Olympic swimmer to reap the benefits. Aquatic exercise is a perfect way to exercise for people of all ages and physical ability.

·        Because aquatic exercise is a low impact exercise it is great for people suffering from joint problems or issues with weight. It is a total body workout and a fast way to improve general strength, stamina, and cardiovascular fitness.

·        Cardiovascular benefits include the strengthening of the heart muscles and improvement of oxygen delivery to muscles.

·        As a regular physical activity, aquatic exercise can help lower blood pressure and cholesterol.

·        The pressure provided by the water helps to stimulate circulation and also provides additional resistance to train against.

·        Swimming provides effective weight management, depending on your weight, 100-200 lbs, you could burn an average of 250-520 calories in a half an hour of swimming.

·        Water Aerobics or aquatic fitness (exercises performed in a vertical position in either shallow or deep water), can burn between 400 and 500 calories in one hour.

 If swimming lap after lap seems daunting and boring to you, then try water aerobics / aquatic fitness. You can do a multitude of things in the water, other than lap swimming, to get in shape and stay in shape. The best part is that you can work at your own pace. Water aerobics and exercises are also a great way to cross-train and diversify your workout.       

Check with your doctor before starting an exercise regime, especially if you have any health concerns!       

You will find all the information you need to develop an aquatic plan of attack listed below!

Step One: Let's get started!
Step Two: Workouts
Step Three: Aquatic Exerciser's Dictionary
Step Four: Equipment Information
Step Five: Resources
Step Six: Programs

 

Step One: Let's get started!

Heart Rate

To get the maximum benefits from your aquatic exercise you want to workout in your Target Heart Rate Zone.

  1. Subtract your age from 220

  2. Then subtract your Resting Heart Rate

  3. Multiply this number by .6

  4. Then add your Resting Heart Rate

This gives you the lower limit of your Target heart Rate

  1. Multiply the result from step 2 by .8

  2. Add your Resting Heart Rate

This is the upper limit of your Target Heart Rate

Maintain your heart rate between the lower and upper limit of your Target Heart Rate.

Don't forget to always drink plenty of water!

Fitness Swimming

If you're not sure what level to start at, complete the Copper 12-minute Swim test (see step 5 below). Once you're done you'll have a better idea of what level workouts to start on;

Fitness Category I, II, III = Beginner workouts

Fitness Category IV = Intermediate workouts

Fitness Category V = Advanced workouts.

After you've decided what level you will workout at, you should complete each workout 3 times before moving on to the next workout. Workouts can be found online and also in the file cabinet on the ONAT pool deck.

To track your progress repeat the swim test periodically. Your laps finished per 12 minutes should increase to show improvement.

If you want to keep track of the amount of time you spend in the pool and distances you swim, use the tracking sheet. Tracking sheets (see step 5 below) can be stored on the pool deck in the file cabinet that is available.

Aquatic exercise / water aerobics

If swimming laps isn't your thing and you still want to reap the benefits of H20, then this is the way to go! Water aerobics and other aquatic exercise consist of exercises generally done in a vertical position, either in the shallow or deep end of the pool.

Spend at least 5-10 minutes warming up to help get your body moving before you get into the main part of the workout. Your workout can consist of water walking/jogging, resistance training, plyometrics, and of course stretching. Spend a few minutes post-workout stretch. Do not do to many static stretches in the water because your body temperature will drop too quickly.  Workouts can be found online and also in the file cabinet on the ONAT pool deck.

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Step Two: Workouts

Fitness Swimming

Intermediate Workouts

Advancec Workouts

Aquatic Fitness

  1. For a better upper body workout wear webbed gloves
  2. Use a buoyancy belt and try exercises in the deep water, or wear buoyancy leg equipment
  3. Make your workout worth it and turn up the intensity. No chit-chatting, but you don’t want to be gasping and out of breathe
  4. Drink plenty of water, just because you’re in water doesn’t mean you can’t get dehydrated
  5. Use equipment to increase intensity of workout- noodles, kickboards, webbed gloves, even kick balls can make great equipment

Do NOT try these:

  1. Triceps dips or push-ups, using pool wall
  2. Wall hanging exercise
  3. Hamstring stretch, using pool wall
  4. Sit-ups using wall
  5. Arms over head

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Step Three: Aquatic Exerciser's Dictionary

 

Step Four: Equipment Information

Barbells – The thickness of the bell determines the amount of resistance, the thicker the bell the more resistance it will provide in the water. When doing exercises with these, remember to try to keep them under the water.

Buoyancy belt – The belt goes around the waist to keep you afloat. This can be used for deep water exercises as well as water walking or jogging. The block style belts can also be secured around the ankle to add another element to your workout.

Noodle – These can be used to isolate the legs, or to help beginner swimmers feel more comfortable floating in the water.  

Webbed gloves – The resistance provided be the gloves gives a great upper body workout.

Kickboard – Use a kickboard to help keep your upper body afloat as you work on your kicking.

Pull buoy – This piece of equipment helps to keep the lower body a float while isolating your stroke to help improve technique. Based on your body composition the buoy may be placed between the ankles or just above the knees.

Fins – Use these to help increase the muscle toning of your legs while kicking.

Paddles – The flat surface of the paddles create greater resistance to the water during your stroke, giving you a better upper body workout.

Water Bottle – The most important piece of equipment!

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Step Five: Resources

Resources

Tracking sheet
Cooper 12 minute swim test

Suggested websites

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Step Six: Programs

 

Swimming lessons:

We offer Red Cross group, private and semi private lessons, for parents and tots, preschool age, youth, and adults.

 

 

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Last updated: 07/12/2007

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