4 minute read
Sport in Water
Adding a third element
Regardless of age, not everyone finds it easy or comfortable to jog, run, walk or ride a bike on land. We might be prone to trips, have arthritic joints, or feet and limbs that are sensitive to bumps and uneven ground. The good news is that as we open our pools, these sports can take on a whole new element; in water.
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WATER IS GOOD FOR YOU
Not only is it fun but enjoying sports in water can be a gentler way to improve strength, flexibility and stamina, regardless of your fitness level. Those with ailments such as osteoporosis, rheumatoid arthritis, fibromyalgia, joint injuries or balance issues can also seriously benefit from the advantages that water sport can bring. It’s great during pregnancy too! Water offers around 12 times more resistance than air and four times more water resistance than swimming, giving muscles a greater workout and burning more calories more quickly than on land. At the same time, because of its buoyancy, water offers extra support to muscles and joints, making it easier to maintain balance and enabling you to walk, cycle or run with less impact on body parts.
WATER SPORT FOR ALL
Adding wrist or ankle weights can increase resistance against the water, as can foam dumbbells or hand paddles and webbed gloves. If you are not a strong swimmer you may want to use a floatation device or buoyancy belt. Splashing out a bit, you could invest in a “swimming against the tide” system or counter current jets, a stationary bicycle or even an underwater treadmill.
TAKE A WALK
With or without one of these aids, walking in water is great for the whole body, and can improve balance and prevent falls. To walk effectively we were advised to stand tall and, although the buoyancy may make it feel more natural to walk on tiptoes, place the heel down first, then the toes, swinging the arms naturally as each step is taken.
Start with 3 to 5 minutes then build up the duration and speed and don’t forget to walk backwards and sideways too.
JOG OR RUN?
Aqua-jogging is intended for shallow water where you can run along the bottom of the pool. Deep water running is ideal for those who have an injury or leg or hip issue and, exactly as it sounds, takes place in deep water using a floatation device to ensure that you don’t touch the bottom. Whether reserved purely for the pool or incorporated as part of a road-running training programme, aqua-jogging or running improves cardiovascular output and can help with posture whilst minimising the effects of “hitting the pavement”. Low impact, they reduce weight-bearing injuries and literally takes the load off the body, making it less strenuous on the knees and hips. In terms of style, we were advised to try to mimic our normal running technique with head lifted up, chin pulled in, shoulder blades together and down, with arms bent at 90°, gradually opening up our stride. Feet should be relaxed with knees slightly bent. Running on the spot can be easier with a running belt, especially when practicing the “leanforward” posture that is often adopted when running against the wind. A gentle jog and knee lift would be an ideal warm-up for the first five or 10 minutes, either in or out of the pool. Then the recommendation was to start with two or three higher intensity sprints down the length of the pool, jogging back at half the speed. To take it up a notch we should then jog at high intensity for 10 repetitions for two minutes, and two minutes at a lower intensity. To cool down, spend five minutes jogging gently and stretching.
AQUA-CYCLING
Believed to stem from Italy where it was invented by a physical therapist treating injured athletes, low-impact aqua- cycling is gaining popularity across the globe. Aimed at improving fitness levels and muscle density, it is also ideal for strengthening backs, hips and knees as well as the core. With a massaging effect from the water it can even help to improve lymphatic drainage! With a pair of toe-protecting rubber shoes and a specially-designed bike frame at the bottom of the pool, the cyclist sits on the saddle and pedals, holding the handlebars which should be just above the water. Eliminating many of the strains and aches associated with cycling on hard surfaces, the water cocoons the lower body, reducing impact and enabling a fluid motion. The faster you pedal, the more resistance you create. You can choose your own pace and even change position to work different muscle sets, especially if you branch into Aqua Spin which combines pedalling with arm and upper body exercise. Be warned though, aqua-cycling may feel easy at the time but you will notice muscles you didn’t know you had the next day, so take it steady – we speak from experience!
BE SAFE
The “how to’s” above are suggestions only. We recommend that you look online for qualified training instructions. Water sports are thirsty work so be sure to drink plenty of liquids before and after. Stop and rest if you feel dizzy or lightheaded, have trouble breathing, feel faint or weak, are nauseous, or have pain or pressure in your upper body. Finally, as with any form of sport or exercise, it’s always wise to check with your doctor before starting a new regime.
