HookedonWaterFitness.com

Category: Water Fitness

Exercise and fun in the water.

  • But It’s COLD

     

    “It’s cold outside. Why would I want to strip down to a swimsuit and go get in the water!?”

    I hear ya’. I’m not a cold-weather fan myself. In fact, I call myself a “cold weather weenie.” I have to push myself to get things done in the cold weather.

    So why go?

     

    Because I love water.
      The average human body is composed of 60% water; there’s about 70% in the brain and heart, and about 83% in the lungs. I have always had a theory that anything that makes up so much of me (water) draws me to the same (water). I’m mostly made up of water, so why shouldn’t I love water? 

    (source: usgs.gov)

    Because I love summertime, and being in the water means a little shot of summertime no matter the season.
      I was a summer baby, and I’m still a summer baby. Water sports of all kinds have always fascinated me. When I had two good legs I loved to waterski. I’ve always loved swimming and riding the jetski. I’ve always loved to watch surfing and go diving.

      When I was a kid, my Dad would take us to college football games. I remember a swimming pool in Dallas, Texas that I was dying to get into. The problem was it was January and I was 10 years old.

    Because of the way it makes me feel when I’m exercising.
     In addition to conjuring fun summer memories, the water on my skin feels so good. Cutting through the water – whether swimming laps or doing water aerobics – produces dopamines that give you a high in the water. What? No drugs, nothing unhealthy, and you still get a high? Yes please.

    Because of the way it makes me look.
      I’m all in for solid abs (stomach), sleek biceps (arms), and nice legs. Working out in the water helps me get there.

    Because my wet comrades are there.
      I enjoy the camaraderie of like-minded individuals. Everyone in the water on a regular basis is hooked just like I am.

    Because I feel better afterward.
      After a good water fitness workout, I feel like I can conquer the world. I can go back to my office with new ideas, I can face the rest of the evening with a great attitude. When I worked out first thing in the morning, it helped me to prepare for my day.

    Because it’s healthy.
      Exercise builds new cells and muscles, increases your heart rate, protects against falls, and gives you a sense of what you can accomplish.

    Because it helps me maintain my weight.
      As we get past 30, we all begin to be challenged by weight gain. All the diets or pills in the world cannot replace the benefits of working out three (3) times a week for 45 minutes each. 

     

    So…yes it’s cold. But it’s so worth it to go jump in the water!

     

    And I’ll see ya’ there –

     

    Be sure to visit our Water Love T-Shirt shop at HookedOnWaterFitness.com!

  • Mental Might

    Order your water-themed t-shirts in unique designs!


     

    What is mental might? It’s what (perhaps finally) gets you out of bed in the morning. It’s what makes your genius kick in while you work. It’s your motivation and inspiration.

    Mental might actually comes from the heart. According to Dr. Caroline Leaf, “every single cell is connected to your heart and, because your heart responds to and is controlled by your brain, every single cell in your body is affected by your thoughts.” (Switch on Your Brain, Caroline Leaf, 2013)

    So, no kidding. You have a desire in your heart, you have the thought to make it happen, and every single cell in your body responds. Cool, huh?

    DESIRE IN YOUR HEART -> THOUGHT -> EVERY CELL IN YOUR BODY RESPONDS

    Let’s put it to work on water fitness.

    I know you have a lot on your plate. I know your schedule is hectic. But you know as well as I do that putting in some time for exercise will benefit your busy life.

    We’ve discussed in other blogs how exercise manages pain (Brain Your Pain), and helps you to lose weight (Calorie Killers), but how about the assistance exercise provides to give you what you want?

    Whether it’s a super-shape hot bod, more willpower in your life, less stress, improved self-image, better attitude in general, or some other mental or physical challenge you want to conquer, exercise holds the secret.

    How?

    Alright let’s take an example. You want an improved self image. What would make you feel better about yourself?

    To start with, you’ll feel better if you begin to do what you say you’re going to do. What you tell other people that you’ll do, and what you tell yourself you’ll do.This is not only a mark of integrity but of willpower.

    Willpower is the ability to resist short-term temptations in order to meet long-term goals. As with any other ability – learning an instrument, or a new language – this starts with commitment and practice. Yes, you have to practice willpower. Start small and work up.

    Calendar

    Determine that you’ll actively begin to work out in a pool. Commit to the action by adding it to your calendar. Put it in big, purple letters so you’ll know it’s important. Check around your area and find an indoor pool, so that weather changes don’t hamper your workout.

    While you’re checking, find out if they offer exercise classes in the pool. Most facilities with an indoor pool do and oftentimes they’re included in your membership.

    Then, get your buns to the pool on the day you blocked out on your calendar. Most classes are 45 minutes, so you can do this during lunch hour, before or after work if you’re short on time.

     

    After you get home, congratulate yourself. You just took the first step towards improving your self-image. You committed to a goal, you exercised willpower to accomplish it, and you saw it through. Celebrate!

    If you find that water fitness is for you, then you’ll also find that you want to come back. Before you know it, you’ll be hooked on water fitness too.

    At this point, it’s lather, rinse, and repeat your willpower exercise until you realize you’re very happy with how you feel about yourself.

     

    Remember: It’s not all in your head, it starts in your heart.

     

    And I’ll see ya’ in the water!

     

  • About Water

    Universal Water

     

    Water is such a universal experience, in so many different ways. 

     

    • Our bodies are made up of about 60% water, so hydration is super important.
    • Without water, you can’t live. You. Just. Die.
    • Clean drinking water around the world and here at home is a priority.
    • Drinking water in the cold keeps you warm. It’s true. Drinking plenty of water throughout the day will help maintain proper blood circulation and regulate body temperature.

    Working out in the water seems to bring people closer together. There is something about a shared time space with very few clothes on.

     

    Water is symbolic. Rain, according to the Bible, brings blessings. Farmers understand this better than most, until there’s a drought – then we all get it!

     

    So what does all of this have to do with water aerobics? Everything.

    If you get serious about fitness in the pool, then you’re showing up at least 3 times a week for at least 30-45 minutes of exercise…in the water.

    You should also be drinking plenty of water throughout the day and throughout your workout (no matter what that workout is). Yes, you’ll have to go to the bathroom. Your body will thank you for the rest of your life. Why?

     

     

    * Hydration: Water is essential for maintaining the balance of body fluids, maintaining various bodily functions

    * Improved Digestion: Water aids in digestion and prevents constipation by keeping the digestive system functioning properly

    * Skin Health: Adequate water intake promotes skin clarity, health, and elasticity, while dehydration can lead to dry skin and wrinkles

    * Weight Management: Drinking water can help control calorie intake, boost metabolism, and aid in weight loss

    * Joint Health: Water lubricates the joints and cushions the brain, spinal cord, and other sensitive tissues

    * Brain Function: Proper hydration is important for improved brain performance, including cognitive function and mood regulation

    * Energy: Staying well-hydrated can help maintain energy levels and prevent fatigue

    * Nutrient Transport: Water carries nutrients and oxygen to cells, and it’s involved in many important bodily functions

    * Toxin Removal: Water helps flush out waste and toxins from the body through urine and sweat

    * Improved Circulation: Adequate water intake can improve circulation and have a positive impact on overall health

     

    Water can be tough on your skin. You absolutely must rinse the chlorine off after being in the pool. If possible, take a full (soap) shower after you get out of the water. This helps keep the skin from drying out from the chlorine and the water itself. And, you won’t itch as much!

    Also, use a moisturizer after the shower. 

    Don’t forget about your swimsuit! Swimsuits and jackets should be rinsed out after every dip in the pool. Most should not be dried in the dryer. Either wrap the suit in a towel and let dry and/or hang the suit up to dry.

    Water shoes should not be machine washed or dried.

     

    Water can also be tough on your fingernails. At first, one of my normally very strong nails would occasionally peel. But I powered through, and now they are once again very hard, well-formed nails. I don’t use any product on my nails at all.

    Water is in us, around us, and essential to life. And, as water fitness addicts, we’re also in it on a regular basis. You just have to respect it and take care of yourself. Drink lots of water – I cannot emphasize this enough – while you’re in the water, and you’ll enjoy yourself more and feel better.

    As a reminder, you want to drink half your body weight in ounces of water. So if you weigh 140, you should drink 70 ounces of water per day.

     

    Fill up on the H20 – and I’ll see ya’ in the water!

     

  • Pain Equals No Gain

    Do you remember when vanity gyms were all the rage? Complete with bars onsite serving alcoholic beverages? There was an adage at that time, “Build it up so you can knock it down,” referring to working out then drinking. Thankfully, we gym rats and pool puppies either learned or inherently knew that just wasn’t the way.

    Bar

     

    There was another adage too: “No pain, no gain.” 

    Unexpectedly, this was about as worthless as the first axiom, and it took people a while to figure it out. They mistook the pain for the desired “burn” and the gain was bragging rights. Many shoulder and knee surgeons made a whole lot of money off that attitude and I hope you weren’t one of the people supplementing their paychecks.

    Occasionally, I still see it or hear about it today. “Man, I felt that workout, I can’t move.” Or “I exercised so hard that I couldn’t walk the next day.” Oh, and the one that makes me hurt, “I haven’t worked out in a while. I will kick my own butt today”, and then they do. 

    Gain

     

    Here’s the bulletin: That’s Not What We Want To Do to our bodies!! Don’t Do It! Be Kind.

    The truth is, we need to Stop When It Hurts. Or sometimes even better, If It Hurts, Don’t Do It. I am a survivor of end-stage alcoholic cirrhosis of the liver, and I know from my year in the hospital that no one knows your body like you do. So, what should you do? Listen to it. It will tell you how much exercise is enough, or that you’re pushing too hard, or that you shouldn’t do a particular exercise. Don’t just listen, heed your own advice.

    Some people will still tell you differently, that pain is good, even if they don’t say it in so many words. God gave you a brain that has no ears; you’re supposed to think for yourself, not listen to other people. Do you see a pattern emerging here?

    How do I not over exert, especially when I’m first starting out or I’m starting over after a long absence?

    To answer that, let’s get down to workout basics.

    • Sit down with a qualified instructor and put together a workout just for you. Most gyms and pools will be happy to do this for their members. The benefit of working one on one with an instructor is that they take your goals, specific level of ability, past and current level of activity, status of your health, your weight, and many other relevant concerns into consideration. They will also probably lead you through the workout to make sure it’s right for you.

    Water Aerobics Instructor

     

    • But if they don’t or this service is not available, join a class or two and develop a workout for yourself. Going to class is great, but you also need to have the exercises in mind that you can do on your own.

     

    • No instructor or class available, but I have a pool I can work out in. If this is your situation, there are still options. Talk to friends, search for someone who can teach you, or go online. There are plenty of videos available showing different exercises including aerobics and isometrics. Then, try out the exercises you’ve found and develop your own workout, making sure it fits your needs. Take it slow and easy at first.

     

    • If you’re pool-bound, have your workout laminated (the staff may do this for you as well).

     

    Okay, my personal workout – check. What’s next?

     

    • Write down your goals. If you want to lose 20 pounds, or firm up your bat wings, flatten your tummy, develop biceps/triceps/abs, write it down! This is separate from your laminated workout. This is for you to look at, especially on those days when you really don’t want to go to the pool. 

    Goals

     

    Goals, done. And now?

    • Now you make a schedule for your workout. You decide when you want to go and for how long. Many people start out twice a week and build up from there. That’s okay, if you’re doing your custom workout in full on both days. Then consider spending at least one day doing an alternate exercise. 

    A couple of notes: Let’s say you want to do water aerobics two times a week to begin, Monday and Thursday. Then, fill in with 15 minutes of walking on Tuesday, Wednesday, and Friday. When 15 minutes doesn’t feel like a challenge anymore, up it to 30 minutes. I would not extend it any further than an hour though, because then you’re creating a new workout. We want to stay focused.

    It’s usually pretty easy to build in steps to your average day. Park further away from your office or the store, take the steps instead of the elevator, take a short walk the long way after lunch on your way back to the office.

    Contrary to the once popular myth, you don’t need to aim for 10,000 steps a day. Seven to eight thousand steps a day is just fine. You can buy an inexpensive tracker to wear on your wrist, or use your phone to count your steps.

    Okay, back to your workout schedule. How do you keep it?

    Calendar

    Here’s the key. You treat it just like an appointment or a business meeting. You write it on your calendar, block out time in your schedule, and tell your partner, spouse, kids, and friends that this is what you’re doing. (You may or may not want to tell your boss. That’s your call, lol).

    You prepare for it just like you would any other meeting. You pull together your gear the night before or earlier in the day and have it with you. This is going to become a regular part of your life. A habit takes repetition. You are building a brand new life-changing habit.

    My prediction is that if your workout is tailored to your needs, it feels good when you do it, you can move pretty well the next day, and you start seeing some progress, you’ll begin to want to hit the pool more often. Extend your workout time slowly, don’t rush a two day per week schedule into a sudden five day per week schedule. If you do that, you’ll burn out in a hurry and whatever work you’ve put in will be for nothing.

     

    Thanks for reading. I’ll see ya’ in the water!

     

  • Buoys or Dumbbells

    Buoy or Dumbbell

     

    If you’ve spent any time in a gym or watching people workout you know what a dumbbell is. But, what’s a buoy? Isn’t it that thing that floats in the lake or the ocean marking the end of the wake zone? Well, to answer in reverse order:

    Yes, it is that thing that floats, marking a hazard. A buoy is also the name for dumbbells in the water. Yep, dumbbells on land, buoys in the water, same thing. More recently, I’ve noticed that online shopping sometimes refers to them as “water dumbbells.” I thought that term referred to those of us who go to a cold pool in the dead of winter. I can crack myself up.

    So, am I telling you to use a dead weight of 3-5 pounds or more in the water? No, I’m not. Water buoys are made of a plastic core and foam. The thickness of the “bell” determines the amount of resistance you get in the water and the weight-lifting effects you’ll receive.

    Water buoys
    It’s a water buoy

    Do water dumbbells have different weights?

    Yes. The buoys are very light out of the water, and to increase each resistance level manufacturers simply add another foam ring. So the weight stays light, but the amount of force needed to push them through the water increases. In terms of resistance levels: “Small” or “Light” has one set of foam rings, “Medium” has two, and “Heavy” or “Large” has three.

    Water buoys

     

    Foam weights are created so they are light out of the water, but they’ll be heavy underwater due to the natural resistance water has. Generally speaking, the Small/Light represents 2.5 pounds, the medium represents 4 pounds, and heavy represents 6 pounds of weight for each buoy.

     

    Working out with buoys is an excellent way to tone your arms and your core. I have very nice “guns,” and it’s all because of using (medium) water dumbbells. I can say this honestly and correctly because that’s all I do for my arms. As I’ve mentioned before, 99.9% of my workouts are all done in the water.

    Some good exercises for using the buoys can be found here:

     

    So, why do dumbbells in the water work? Resistance. For example, doing a bicep curl in the water means you’re first pushing the buoy down and back against the water, then bringing it forward against the water in a curl to the front. All while keeping the buoys submerged in the water. That creates some great resistance. 

    Curl
    Curl

    Make sure you are in chest-deep water when using buoys. This puts the buoys in the right position for doing arm exercises.

    Being in chest-high water also sets you up for a good workout in general because of the displacement principle. This principle means that in waist-high water, 50% of your body weight is displaced (taken on by the water), so you are only holding up 50% of your weight. At chest-high depth, the water is displacing 75% of your weight, so you are only supporting 25% of your body weight. 

    This is why so many people with leg or knee issues, traumatic injuries, or post-surgery situations are prescribed water therapy. Trained therapists can work wonders in the water using hydrotherapy. 

    Hydrotherapy
    Hydrotherapy is great for injuries and the physically disabled.

    People can do things in the water that they (we) can only dream of doing on land. Running, jumping, and holding ourselves up while using both hands for exercise or play can be a slice of heaven on earth. And maintaining balance in the water while using dumbbells also challenges core stability and improves balance, helping to prevent falls. 

    The water evens the playing field, and in some cases enables the handicapped, slightly inconvenienced (like me), as well as paraplegics and quadriplegics to do the same exercises or play the same games as anyone else. I have played pool volleyball with many people who use rollators or wheelchairs on land. They play hard in the pool and have a great time. See my post, Serve Up Water Volleyball!

     

    The water dumbbells can offer unique benefits due to the buoyancy and resistance you get in the water. Three of these benefits are:

    • Water provides a cushioning effect, reducing the impact on joints, making it suitable for people with arthritis, joint pain, or those recovering from injuries. Remember, the buoys are foam, with a plastic core, not heavy.
    • As I mentioned, water dumbbells create resistance for muscle strengthening, helping to build and tone muscles. And, isn’t that a result we all want?
    • The amount of resistance can be easily adjusted by switching to a buoy with more foam rings, or less, or going to a different style of buoy.

    Being in water can also reduce stress, as it has a calming effect, making exercise more enjoyable. What? You mean I can exercise while feeling relaxed? Well, more relaxed. I often call my workout my “Happy Hour.” I can start my workout by blowing off steam from the day’s stresses and building muscle. As I get in the groove, I’m thinking more about the slight lapping of the water against the side, the bubbles that form on the water’s surface, the sound of a gentle splash – all while watching the waves. And when I’m finished? Ahhhh.

    The Happy Hour beverage of choice? H2O.

     

    Most gyms offer buoys or water dumbbells as standard water workout equipment. You can also purchase your own here:

     

    Thank you for reading my post! Please note I may receive a small commission from products purchased through links in this article.

    I’ll see ya’ in the water!

     

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  • Serve Up Pool Volleyball

    Vball Serve Woman

     

    This is nothing but fun. If you’ve never played volleyball in the pool, you are missing out. And if the thought of volleyball makes you wince thinking back to bad days in high school gym, then rinse those memories out of your head and try it in the water.

    Please note: As an affiliate, I receive a small commission for items purchased through links. Thank you.

     

    Pool Volleyball

     

    [Amz link to vballs]

    Games in the pool can be very competitive but there’s a lot to smile about too. People become braver in the water, diving for shots, stretching out and getting vertical, and sometimes coming down in a resigned heap…into the water. There’s not much chance of being hurt as long as you stay away from the wall; which is an added incentive to stay within bounds. As long as you do that, no matter what else you do you’re coming down in kind, forgiving water, not on a hard gym floor.

    I can’t get over how some people extend their own physicality just because they’re pretty sure they’re safe playing in the water. And they’re right. I’ve seen men and women who have never played sports turn into extreme volleyball wizards in the pool. They go up for a shot, miss, and suddenly here comes their foot out of the water – and they hit the ball. Not exactly legal but sure is fun to watch!

    Depending on whether you’re in a public pool, membership gym, or private pool, the games can vary in terms of rules and the ball. In a private pool setting with some friends, during the summer we play volleyball in their outdoor pool with an actual regulation volleyball, or more recently with the newer water resistant volleyballs. They have the same measurements as regulation size balls but they’re made for the water.  I play with tall people. The hosts are 6’5” and 5’11”. I’m 5’6”. My 6 ‘5” compadre has a wingspan that looks like 12 feet. The guy can hit anything from anywhere in the pool. The 5’11” wife has a return that will knock you down. We play very hard, very competitively, and follow all the rules. It’s an excellent party because we’re getting some good exercise then breaking for healthy snacks in between. We set up our beverages along the side of the pool, trying to find spots near the net that keep the cans and plastic cups safe from getting whacked by the ball. This is a little side game to see who put their drink in the safest place and who lost the most drinks at the end of the afternoon/evening. Great friends and the most fun I’ve ever had in my life in a pool.

    Volleyball

     

    At my gym the game is very different. Still fun, still has its own challenges, but looser. The pool is indoors. We play with a beach ball. The only rules are to keep it in bounds, don’t spike, and don’t be annoying. You can hit the ball as many times as you like, and whichever side it lands on serves. The boundaries contract and expand depending on how many players there are. Oh, and we don’t keep score.

    Before you blow the beach ball game off, hold up. A beach ball literally blows with the wind, so one minute it’s right in front of your hand and you’ve jumped up and are poised to hit it and the next it’s caught up in the a/c and has changed directions. You hit nothing and the ball whizzes right by. The beach ball also becomes slightly warped with just a minimum amount of play, so it starts angling off to the right or to the left at will. You have to adjust your hand and your shot to hit the ball where you want, or to simply keep it in bounds. And if you hit it too hard too many times, the ball pops and, well that’s a dead ball. The indoor gym pool game serves up some very funny moments. Just being able to hit the ball as many times as you want can have a person chasing the ball beyond their position or crawling up and down the net trying to get the ball over. I looked up the other day and there were three people in the same court position all vying for the ball while leaving their individual positions wide open. Hysterical. 

    Beach ball serve

    I have to admit that the beach ball game has humbled me, and made me a better sport. Possibly because everyone is a little less serious about the game. These aren’t athletes showing up to play; these are people there strictly to have fun. Some of them have never played volleyball before, some haven’t since high school. And some, like me, think they know the game but they didn’t factor in a ball with a mind of its own. I love the comments from the first-timers who say, “this is a lot harder than it looks.” This “milder” form of the game can get pretty competitive too.

    Water volleyball is the only sport I’ve ever seen in which everyone gets better. Regardless of height, weight, physical level, athletic prowess, or physical handicap, everyone can become a Water Volleyball Victor and step up their game.

    Remember, if you’re moving in the water you’re lapping everyone at home on the couch. If you’re spending all your time on the couch, throw on a swimsuit and grab a towel and go catch some pool volleyball. Playing at an indoor pool near you. Then, come home and reward yourself with some Thursday night football.

     

    I’ll see ya’ in the water!

     

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  • Back to…Water Event!

    Back to…Water Event!

    I know, I know, it’s supposed to be “Back to School.” But all parents and grandparents know that when the kids are back at school, the adults have more time for themselves.  Jump on the opportunity! Join a Water Aerobics, Swimming, or Diving class. Get in the water and feel better! And read this for some motivation and ideas.

    While you’re at it, take a look at some back to school products… (Hey, I’m giving you one-stop shopping)  🙂

     

    And this deal is for you and the kids, and so good I just bought one myself:

    I find that while I’m working out, I need a lot of water. Part of it is because I’m teaching, therefore talking a lot, and part of it is because I like drinking water almost as much as being in the water. So, I recommend the 40 oz bottles.

     

    Water Temps

    Something we haven’t talked about are cold pools. Some pools are very cold, including the one I work out in. The YMCAs in my area keep the water at 78 degrees, but the independently owned facility I belong to keeps their water at 81 degrees, so shop around. Hey, every little degree counts, especially if you’re cold-natured like I am. And it’s not limited to the winter months either. You add on air conditioning, and it can get cold even in the summer. I often laugh going into my facility because when it’s above 90 degrees outside, I’m wearing more clothes in the water than when I’m walking into the facility. 

    Either way, for this problem I recommend wetsuit jackets, like the one pictured here. 3ml are the warmest, and you want to be sure to order by your measurements, not your normal size. These jackets are made all over the world, and they don’t adjust to U.S. based sizes. Also, they’re supposed to fit tight. These are wetsuit jackets, so they don’t keep you dry, but by being close-fitting, they do help keep you warm. So take your measurements, order a jacket, and feel much more comfortable in the water.

    Have you joined a pool yet? Signed up for a swimming class? Joined a water aerobics class? Are you getting wet yet?

    I’ll see ya’ in the water.

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  • Get Your Shoes Wet

    I was once a runner, and like other runners I always enjoyed the “runner’s high,” when your endorphins kick in and you’re in the zone. There is such freedom in a good run. I feel like I can breathe deeper, push myself in a gentle way, and allow my mind to meditate, all at the same time. Thoughts wander, maybe to generating new ideas for business. Sometimes I’d spend the time working out a problem. And sometimes I would spend the time talking to God. When I found myself using a cane due to an illness, I thought my running days were over. I was wrong. 

    When I first discovered water aerobics, I found myself arriving early, but since I didn’t know all the exercises, I didn’t know what to do with my time before class started. One day it hit me: Let’s run. It was great. All the old feelings returned. I was so excited to find that I could easily run – and do almost anything else that I once did on land – in the water! Talk about a freeing realization. This was a sea change moment for me. One that I have built on with water volleyball and other activities.

    Now I begin every personal workout with a good run. I know, it sounds kind of weird to be running in the pool but trust me and try it, it’s an excellent exercise! It strengthens the muscles in your legs, adds to your steps for the day, and increases your endurance. It’s a very effective workout all by itself.

    Position yourself in chest-high water, and run across the pool so you stay at the same depth, always remaining in chest-high water. If you want to challenge yourself, run in varying depths or try ankle weights. Or, just jog or run across the pool. You get optimum results from maintaining the same depth. There is an 84 year old in one of my classes that absolutely smokes the rest of us during sprints. And he laughs all the way to the end of his run. 

    Speaking of sprints, in doing water aerobics, good traction on the pool floor really helps. You can run barefoot, but a good pair of water shoes takes a lot of the stress off your legs and feet. 

    Ryka Water Shoes

    Water shoes look like tennis shoes but are very different. They have drainage ports on the bottom, and mesh or openings on the tops and sides. These features allow the water to move through the shoe, so they stabilize you without slowing you down. 

    Hey, water jogging/running while in tennis shoes, street shoes, or water shoes that have ever been worn outside is a big no-no. Iin addition to doing damage to good water shoes, any shoe gets contaminated with dirt, gum, or other trash when you wear them outside. Then you’re tracking that trash into the pool. At the better and safer pools, this kind of contamination will cause the staff to close the pool. So please, take your water shoes to the pool, change into them on the deck, and wear them for the workout. Then take them off and return to street shoes before you go outside.

    Water shoes are available at Academy Sportswear, Walmart, and other stores, but if you’re in it for the long haul I recommend grabbing a pair that’s going to last for years instead of months.

    I personally use Ryka HydraSports, see link above. 

     

    So… add water shoes to your list of equipment, and I’ll see ya’ in the water!

     

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  • Talking About Water Exercise

    Talking About Water Exercise

     

    …is sometimes as important as doing it. Why, you ask? Because you’re encouraging others to do water aerobics, lap swimming, pool volleyball, learn to swim, dive, or scuba. And that might be all the motivation they need to open up a whole new world of exercise.

    I had the happy good fortune to meet and talk with two other women while on vacation at the beach (near water, of course!). We were sitting on the ledge in the condo’s pool, enjoying extremely nice water temps on a sizzling hot July day. Turns out one of the women was a swimming instructor whose business taught 650 students a year. We connected over our shared love of water, and my water aerobics class and her swimming instruction. This in turn got the attention of another pool goer who joined in. We covered topics of conversation that I believe are helpful here:

    Weight Loss

    Exercise and diet, we all know the drill. But for some, due to weight issues, handicap, illness, or physical rehab/recovery, it is very difficult to exercise on land. Water fitness offers a perfect alternative.

    First of all, it takes a load off, due to the displacement principle. When you’re in the water up to your waist you are only supporting 50% of your body weight. At chest level water, you are supporting only 20% of your body weight.

    Second, it’s safer for fall risk individuals. If you fall, you’re hitting the very soft, very forgiving water, not the hard ground or solid pavement. Be sure to swim in a grounded pool with a trained lifeguard and/or instructor.

    As the saying goes, the best exercise is the one you do. Especially for those of us who love the water, it almost doesn’t feel like exercise (I did say almost). The more you do, with sensible eating choices, the more weight you lose.

    Getting In Shape

    Getting in shape after 40 – or after 20 or 30 or any other number – can be a challenge. We live in a society driven by onscreen entertainment. We can and do sit for hours in front of TV screens, computer screens, and smartphones. Right now, while you’re sitting in front of your favorite smart screen, search for the nearest gym with a pool. Call them and get the scoop on membership, hours, and classes. Go take the tour, and join. Do this for YOU.

    A note on weight-bearing exercise: Typically, water exercise and fitness are, by definition (see note above on displacement) not weight-bearing. For women especially, our doctors encourage us to do weight-bearing exercises. After much discussion, my gynecologist finally agreed with my internist that you can get the needed workout for building new muscle in the water. One key exercise here is running in the water. I do an hour’s worth of laps in the pool, running side to side, every day. I have strong abs and good muscle tone. So, I’m just saying, it is possible.

    As another woman joined our discussion, she was eager to learn about water aerobics and its benefits. She lives in another southeastern state and is now going to look into any classes available in her area. She said it sounds like a good idea, and a lot of fun. I can’t agree more and I encourage you to do the same!

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    Hooked on Water Fitness
    Hooked on Water Fitness

  • Hooked on Water Fitness One

     

    As a kid, I used to daydream about being a microbiologist; spending my days under water with tanks on my back, examining the most minute and inimitable creatures living in an incredible world that is truly the last frontier. Or shedding the tanks and swimming uninhibited underwater past colorful coral reefs and fascinating large fish – swimming with the dolphins, anyone? Occasionally, in my child’s mind I would catch my sleeve on a bit of coral rock or encounter an angry native and the “downside” of my beautiful life would come to the surface with a little pressure to get to air and away from predators or hungry sharks. I leapt at every chance I got to be in the water. Either swimming, skiing and fishing at the lake, or swimming and diving at the community pool, or on rare family vacations at the beach. Just put me in the water!

    My parents were cautious when it came to the kids being in the water. At the lake, Dad would check the area for stumps, rocks, and snakes before letting us go in. At the beach my parents kept an eye on us. And in the pool, well, there were 100 kids, 4 or 5 lifeguards, and I’m grateful they were there.

    The total circle of my life – all of our lives – is a little like that. Beauty and danger; ease and pressure; dreams and reality. That’s what this is all about.

    TODAY

    I spend at least 15 hours of every week in the water, leading a water aerobics class, playing pool volleyball, and/or working out by myself. Each time I’m in the water all those feelings from my childhood come rushing back: the relaxation of being in the water, the escape from stress, the soothing blue of the pool or the water itself; the freedom from my inconvenient cane; the power of the water, which can be both beautiful and dangerous at the same time.

    Then there’s the workout itself. Whether I’m running laps across the pool, doing cardio or resistance with the buoys, engaged in the high intensity interval exercises, or the balance and stretching part of the workout, it’s ALL GOOD.

    The exercise is my break from my work as a creative. I design mini ads and create content for companies and professionals. I work out of my home and have for years, way before the current rage.

    The biggest challenge in my life – all of our lives? – is to drown the noise, lock up the negative, find the still small voice, and for me, come back to the lure of the water. Water Exercise is one solution to finding peace while getting and staying in shape and meeting new people.

    Here I’ll make it my mission probable to examine the different forms of water exercise and fitness, the equipment used and the benefits, find the blessing, and share it with you. Please join me, as I share why I’m Hooked on Water Fitness.

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