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During COVID, I learned something very interesting.

Since I couldn’t go to the pool because of the pandemic I had to come up with an exercise routine for land that I could do. I walk with a cane, so my options were a little limited.

Researching online, I found that the weight equivalent of water dumbbells (buoys) to regular dumbbells is: generally, the small/Light is 2.5 pounds, the medium is 4 pounds, and heavy is 6 pounds for each dumbbell. 

In the water I use medium dumbbells, so I went with 5 pound dumbbells for the land workout. I did the same exercises with the 5 pound dumbbell on land that I did with the medium water buoys (dumbbells). The results were the same. My arms stayed toned and my core stayed fit.

The reason this works is because the extra weight from regular dumbbells is made up in the water by resistance. The foam buoys weigh only ounces, but due to resistance they perform just like heavier land dumbbells.

Added to my routine was a walk down to the park, and stretches on the floor.

 

(Honestly, I was SO happy when the pool reopened!)

 

But here’s my point. There are times when we just can’t make it to the pool. Bad storms; vacations; illness; injury beyond what the pool can help with, i.e. a broken leg; or even pandemics.  During those times, we can fill in with land workouts.

And the reverse is true. If you’ve been working out in the gym and want to take it to the pool, work with a water aerobics trainer or research online to develop a water workout just for you. You won’t miss a thing in the results department, and you may find a few added bonuses of working out in the water.

1. Much less chance of an injury.
2. Easier on the joints.
3. The water is refreshing.
4. Generally, the atmosphere is more social – i.e. before and after water aerobics classes.

I have a story to illustrate my point.

My Aunt asked me what she could do on land to eliminate the “old lady flab” under her arms. She really, really wanted that to go.

I told her about our water aerobics arm routines with the buoys and suggested she use a 3 pound dumbbell to replicate the results on land.

 

A little less than a year later, my Aunt reported to me that the flab is gone. Her arms look fantastic and she is thrilled!  My Aunt is 87 years old.

Come on, you can do it too! Get wet and get your water workout on!

 

I’ll see ya’ in the water –

 

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I don’t think of myself as “handicapped,” but as “slightly inconvenienced.” I walk with a cane due to nerve damage in my legs that occurred as the result of cirrhosis. My recovery was miraculous (a different story) and I know I’m extremely blessed and fortunate.

The situation has made me very aware of handicapped people, and I’m talking the real deal. People with no legs, no arms, or both. People born with a condition that mandates a wheelchair, and those that contracted a disease or experienced an accident that led them to their new life in a chair.

I also work out at the world famous Lakeshore Foundation in Birmingham, Alabama. This facility trains athletes for the Olympics and the Paralympics. It’s a fascinating place and you just never know what extraordinary things you’ll see. Wheelchair football and rugby, wheelchair basketball, an amputee climbing a rock wall, or prosthetic-wearing woman competing in a swim meet, these athletes are serious and do not mess around.

The stories are fascinating. I have never heard such incredible stories of survival, overcoming hardship, and comebacks. I could listen all day. 

Most of these wheelchair bound people do not look at life as “being confined to a wheelchair.” To the contrary, they see their chair as their freedom, their legs, their mobility -  and are darn grateful for it. There are custom wheelchairs, especially for sports. Skinny tires, fat tires, special seats, tricked out gears, you name it.

There are designer prosthetics. Yes, very, very cool.

 

Like I said, it’s a fascinating and humbling place.

Even in an environment like this, a handicapped facility, I see something that shocks and upsets me: People’s disregard for the handicapped. You don’t have to be handicapped to join Lakeshore. So there are a lot of able-bodied people there as well.

 

To my utter disappointment, I see the able-bodied, even at Lakeshore, park in handicapped spaces they don’t need, and use handicapped showers they don’t need.

People with rollators, walkers, and canes have to have a handicapped shower because we need the extra space to turn around in the shower. I cannot tell you the number of times I have waited 20, 35, or even 45 minutes for a handicapped shower to open up, and a totally able-bodied person hop out. I have asked them point blank, “You do know that’s a handicapped shower, right?” Their excuses range from “I didn’t know” to “I like the extra room” and “I take a really fast shower.” No, you really don’t.

First, where the heck do you think a handicapped person is going to shower?? You have 5 showers for able-bodied, and two for handicapped. The handicapped can only use the handicapped shower stalls.The able-bodied can use any shower.

Second, you like the extra room?? What? You’re in a handicapped facility. Are you also one of those who parked in the handicapped spaces outside?

Complete disregard.

Let’s take this into the realm of daily living. Do you park in a handicapped spot at the grocery store or bank just because it’s empty, you’re in a hurry, or (please) you didn’t see it? Do you go up a handicapped ramp because it’s “faster” than taking the stairs?

 

If you do, I pity you. A lot of you will find out the hard way how important these spaces, ramps, and facilities are when a loved one or even you find yourself in the category of “handicapped.”

 

This is not a threat, and yet yeah, maybe I am trying to guilt you a little. Mostly, I’m trying to get you to think. Be grateful for two good legs, two good arms, and the ability to use them. Be aware that if you take the steps, the regular parking spot, or the able-bodied shower you’re doing someone a favor; you. You’re getting a little exercise, or you might be helping yourself lose a little extra weight that you’re carrying around. And you’re getting out of the way of someone who needs those designated spaces and showers.

 

Do the right thing, if you’re able.

 

I’ll see ya’ in the water –

Now why, you may ask, would a Water Aerobics instructor be writing an article about competition? Everyone knows there’s no competition in Water Aerobics!

 

First I’d remind you that this is a website about Water Fitness, i.e. Water Exercise, which includes water skiing, boating (think races), swimming, diving, surfing, and deep sea diving. And any other type of water exercise that makes you happy.

 

But, we’ll stay with your point because there is also competition in water aerobics. What?!

 

No, you’re not trying to exercise harder, faster, or longer than your friend. You’re not trying to “beat” him/her and be the “best” water exerciser in history.

You’re competing against yourself. In the friendliest way possible.

In the last two weeks, I’ve had 3 different people from my classes come to me privately to thank me for the benefits they’re receiving from doing the exercise. Their legs feel better, their back doesn’t hurt anymore, they have more stamina and drive. 

 

I call that a WIN.

I’ll also share a personal story. In 2000, I came extremely close to dying. I was diagnosed with  end-stage alcoholic cirrhosis and given two months to live.

By the grace of God, I survived. It took me 3 years to get out of the wheelchair, learn to read/write and drive a car again, but I survived.

 

Still I thought my days of competing were over. I ended up on a cane, so there goes tennis, racquetball, water skiing, and the other things I used to love. I could still swim….

This led me to the pool, which introduced me to water aerobics. I eventually discovered that I can do anything in the water that anyone else could do. I could run, I could jump, I could move, I could play sports.

I also discovered pool volleyball. And I kick butt at it too…every single week.

 

A WIN.

 

So I started challenging myself. How long could I exercise? My legs hurt constantly, but I found that exercising builds up the muscles around the dead spots that the toxins from the liver created. Could I get rid of the old-lady flab under my arms? Check. Heck, I’ve even got nice biceps and triceps now.

 

  A WIN.

What do you want to beat?

A flabby belly?

Old guy/Old lady flab under arms?

A lack of get up and go?

Difficulty bending?

Lack of strength?

 

Jump in, the water’s just fine.

 

And I’ll see ya’ there –

 

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Be sure to shop our T-Shirts! Unique, water-themed, super soft!

You can bet your last drop you do. Even though you may not notice it (due to all the other water!), your body is producing sweat to regulate your temperature during your workout.

 

You can even achieve a “runner’s high” in the water. About 25 minutes of exercise can trigger a natural mood boost. A runner’s high is a euphoric sensation that occurs during sustained physical activity, typically linked to the release of endorphins and other feel-good chemicals in the brain.

So just imagine. You show up for your water exercise in a blah or meh mood. The day hasn’t been that good so far, the weather’s cold, or wet and rainy. 

You see a few people you know…you manage to put on a smile and say “Hello.”

First, great job showing up! Second, get started.

As you exercise, you realize that during your workout – swimming, running in the water, or aqua-aerobics – you start to feel a little better. The problems of the day subside, your body is moving, and you know you can do this.

It might dawn on you that you’re doing something healthy. And what’s more important than good health? Only love. And if you feel good, if you’re healthy, you treat others better because you know you’re treating yourself well.

Your mind begins to untangle.

That problem from this morning? You think of a few different solutions. Or you might realize it’s not a problem at all.

The inspiration you’ve been in search of for a new project? You get an idea…or two…or ten.

Or, that fight you had with your significant other? You see how that may have been just a little bit your fault too. You commit to straightening it out.

About 25 minutes in, you feel “the high.” Your endorphins kick in and you’re in a much better place. You’ve relaxed some, even as you keep pushing. You know your heart rate is up, and if you’re very sensitive to your body, you can feel the sweat mixed in with the water. Wow this is cool.

I have had every single result mentioned here happen. It usually happens to some extent every single time I work out.

I use my warm up to sort out the day or challenging situations. 

I “attack” the problems with deliberate moves that I pour my whole body into. 

And I start to get inspired and motivated. 

This is problem-solving at its finest.

You can do this too. It’s yet another reason to work out. You’ve worked up a feel-good sweat! Without alcohol or drugs and while actively pursuing good health, you’ve completely changed your attitude for the better. 

And it took about 45 minutes.

I’m toweling off and heading home. I feel like I could conquer the world!

 

And I’ll see ya’ in the water!

Merry Christmas from HookedOnWaterFitness.com!!

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Sometimes I overlook the obvious. I’m a Type A and my motto is “Do what you have to do, then you do what you want to do.” It works pretty well most of the time.

There is a very fun aspect of Water Fitness that I haven’t even mentioned. You have the well-known fun of water skiing, jet skis, and swimming in the ocean. There’s also a lot of fun in Water Aerobics!

There is a closeness that develops automatically in groups of people who work out in the water together. Maybe it comes from being in a shared substance (water) while wearing only a few clothes. That’s my working theory.

There’s a camaraderie of shared experience. Everyone is in the pool to do the same thing as everyone else while being aware that they’re doing something healthy and good for their body. The best students like to learn the proper form and really get into the exercises. They are there to get or stay fit and have fun doing it.

Laughter comes easy in a WA (water aerobics) class! I love to watch people’s expressions and reactions. Here are some of my favorite common and funny moments:

Even in an indoor pool the temps are lower than your bathwater, so it’s going to feel a little cool. The expressions of people coming down the steps and into the pool – ranging from surprise to anguish to torture to contentment – I wish I’d thought to create an album over the years!

Learning the exercises is a little difficult and funny to watch at the same time. You have the expectable gaffs with the noodle. For example, the first time you attempt to put it under your feet in chest high water, 90% of the time it will shoot out of the water, flying just past your right or left ear. It is hysterical to witness. 

 

The buoys often offer a little confusion. They look like dumbbells and yet out of the water they weigh only a few ounces. People initially are not sure what to do with them or how they’re going to help them to get in shape. I watch expectantly for the moment they do their first bicep curl in the water; there it is, the “ah, I get it now” moment. Love it! 

The non-swimmers want to hang out by the most shallow edge of the water at first. I totally understand this. It’s a beautiful moment when they become comfortable with the water and the exercises, and move easily to chest-high water, or even beyond.

I would never make fun of anyone; we’ve all been there at one time or another. It is a source of delight to watch water aerobics newbies gain proficiency and confidence. Not to mention watching their biceps firm up and their waist slim down. 

I think humor is important in life. We get so many challenges and disappointments daily. We need to laugh as often as we can.

The camaraderie is also created during the breaks in the routine. I intentionally built two short breaks into the exercise regime so that everyone can talk to each other, or address the class on any topic they want. Participants can ask or comment on the exercises or water aerobics or fitness in general at any time during class, but I don’t allow the group to break into twos and threes and talk. They can do that on their own time. It distracts the class, makes it harder for other participants to hear the instructor, and confuses everyone, including those talking. The question gets repeated often, “What are we doing now?” The breaks are to relieve the need to chat, while still exercising at a slow pace, for a couple of minutes each.  

Last, before and after the workout, there is casual conversation between the members of the group. You get to know each other, where you’re from, your likes and dislikes, and your sense of humor. As I mentioned, people open up in the water. We seem to feel more open and vulnerable at the same time. 

The fun and the work pay off

A friend of mine who is working out in the water on her own told me that water aerobics always frightened her a little; it was the aerobics part. She felt, correctly, that in some ways you’re getting more workout in the water than you are in the gym and that it might be too much for her. Your BPM (heartbeats per minute) for example, is 10 beats higher in the water. So if your fitness watch shows you a BPM of 107, you’re actually doing 117 in the pool.

Most people are pleasantly surprised by a good water workout. They’re often expecting it to be less effective than it is. A water workout engages several muscle groups simultaneously. Since the water provides resistance, you can work both upper and lower body muscles while performing exercises that lead to improved strength, endurance, and muscle tone.

Water aerobics is a fantastic cross-training tool. Even if your thing is pumping iron in the gym, boxing, jogging, or professional sports, time spent in the pool working out takes care of the muscles you missed. This can ease soreness while offering a refreshing change.

There are lots of reasons people are Hooked On Water Fitness. Camaraderie and creating new friendships are just one. 

How much better can a workout get than kicking your tail feathers while thoroughly enjoying it?

 

I’ll see ya’ in the water!

Ahem, Where’s the Lean, Low-Fat Protein?

You gotta have protein.

Protein is essential for muscle repair, recovery, and growth, particularly after physical exertion like water workouts.

Water fitness exercises, like swimming, water aerobics, or resistance training in the water, use all the major muscle groups. Protein helps to rebuild muscle fibers and keep you from feeling sore. 

Determining how much protein you need depends on several things. One is the intensity of your water workout. The more vigorous your activities, e.g. Aqua HIIT (High Interval Intensity Training) and competitive swimming, the higher your protein intake should be. And if you’re in a water aerobics class or doing water aerobics exercises on your own, HIIT should be included.

Another consideration is your weight. Heavier people require more protein to support their muscle mass and recovery. This is not an excuse to stay heavier, lol. The idea is to increase your intensity, not to tip the scales more.

 

Your personal goals are also important in determining how much protein you need. Everyone should be trying to build muscle. You do not necessarily want to look like a professional bodybuilder or football player, you just want firm, solid muscles that help you do what you want to do every day. Muscle-building requires more protein.

So, we’ve established we need protein. Like steak? Sometimes. Like beef? Occasionally. We’ll get to diet in a bit. For now, let’s look at the portions of protein you need.

 

A person weighing 130-155 pounds needs about 4 ounces of protein daily. The official formula is: 

If people engage in regular water fitness, moderate to intense workouts, the daily recommended protein intake is about .06 ounces of protein per 2.2 pounds of body weight. 

.06 – that’s POINT zero six ounces per 2.2 pounds. Not a 22 oz steak, a piece of lean meat that will fit in your hand.

 

Need some examples of protein for Water Athletes? I gotcha covered.

Ideal choices are:

Lean meats: Chicken breast, turkey, lean beef

Fish: Salmon, tuna, tilapia (rich in omega-3 for inflammation)

Plant-based proteins: Lentils, chickpeas, quinoa, tempeh, tofu

Dairy: Greek yogurt, cottage cheese, milk

Eggs: Whole eggs and egg whites

Protein powders: Whey, casein, or plant-based powders (pea, rice, hemp)

For myself, I eat lots of chicken, a good bit of shrimp, and eggs. Occasionally I’ll have a steak or a hamburger. What I mean is, don’t make yourself crazy, just eat foods you like that are healthy! Balance that with the protein you need from healthy sources.

 

Special Dietary Considerations

Vegetarians/Vegans: Meeting your protein needs from plant-based sources is recommended. Combos like rice and beans ensure a complete amino acid profile. Adding protein-rich plant foods like lentils, tempeh, and quinoa is also important.

Weight Loss: For those combining water fitness with a weight loss plan, slightly higher protein intake (about 25-30% of total calories) can help preserve muscle mass while promoting fat loss.

Older Adults: Since muscle mass naturally declines with age, older adults participating in water fitness may need more protein to preserve muscle strength and function.

Protein Needs and Water Fitness for Type 2 Diabetes Patients

Water fitness is a great low-impact exercise option for people with Type 2 diabetes. It helps improve cardiovascular health, assists in weight management, and can improve blood glucose control. Your protein intake, along with proper nutrition, is crucial for optimizing the benefits of exercise while managing blood sugar levels. Protein helps regulate blood sugar levels by slowing down the absorption of carbohydrates. This can prevent spikes in blood glucose.

Protein Requirements for Water Fitness in Type 2 Diabetes:

The protein needs for Type 2 diabetes patients are similar to those for the general population that engage in regular exercise but with careful attention to blood sugar control.  Patients should aim for about .05 ounces of protein per 2.2 pounds of body weight. This range supports muscle repair after exercise while also helping stabilize blood sugar levels.

Example: For a 154 lbs individual, the protein requirement would be 3.5 ounces per day.

 

There are some misconceptions about diet and water exercise. Let’s clear these up.

Myth: You don’t need to drink as much water because you’re in water. 

Just because people feel cooler in the water and don’t notice much sweat, the body still loses a lot of its hydration during water workouts (you are sweating). So drink water before, during and after.

Myth:  Low-impact water workouts don’t burn many calories.

People often underestimate the calorie-burning potential of water workouts because it’s gentler on the joints. The truth is, water fitness can be a highly effective form of exercise for weight loss, because the water’s resistance increases the intensity, especially in intense activities like swimming laps, water aerobics, or aqua HIIT. If you use a fitness watch, know that the beats per minute number increases by 10 in the water. If the watch tells you your bpm is 99, it’s actually 109. That means you’re raising your heartbeat more in the water!

 

Myth: Water fitness is only for older adults

High-intensity water workouts (HIIT) can be a great cross-training option for athletes, and swimming improves cardiovascular endurance, making water fitness an effective and versatile workout.

Myth: Water workouts are too easy to be effective for serious athletes. Ha! Come join my class and I’ll change your mind about that.

Some athletes may view water fitness as an easy form of exercise, but it’s a perfect tool for cross-training. The buoyancy of the water reduces impact, so it’s ideal for recovery days or those dealing with injuries, while still building strength and endurance. Many elite athletes, including runners and football players, use water training to enhance performance.

 

I hope that takes care of some of the questions about protein and your Water Workout! You need it, you want it, so include it as a part of a balanced diet. 

 

And don’t ever, ever think that Water Aerobics is for weenies. If I don’t call you on that personally, I know some excellent athletes who will.

 

Bonus Info: Sourdough bread is an excellent prebiotic. Just cut off a small amount and eat it before dinner or along with your meal. 

 

and I’ll see ya’ in the water!

 

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Okay, okay, I’ll get in the water! I’ll take a class, I’ll get wet!

Good for you!!

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So, what makes a good workout?

First, the best workout of all is the one you’ll do. You can take a dozen different classes, watch 1,000 water aerobics videos, or buy 13 books, but if you’re not in the water doing the workout, it’s all for nothing.

Some of the things I’ve looked for in my workout development over the years:

From Class, I want:

A Good instructor: The instructor makes the workout fun or interesting; educational; she motivates you; or all the above.

Doable Exercises: If the exercises are too hard for where you are in your journey, you’re in the wrong class.

A Sense of Accomplishment: You feel GOOD after the class is over.

To Be Challenged: The exercises can’t be too easy either. That makes them boring. You want to feel like you challenged yourself to accomplish that day’s goal. Tomorrow or next week you can challenge yourself a little bit more.

Results Oriented: I had one goal when I started water aerobics; lose the bat wings. That’s all. I wasn’t old and I didn’t want old-lady arms. As I get a little older, I still don’t want old-lady arms. Whatever your goal is, make sure the workout can assist with them.

Calm: You should leave the class or workout with a renewed sense of calm. You should be relaxed, but ready to tackle whatever else the day or evening might bring. You should feel like you worked out, but not like you were beat up. You should feel peace, not stress.

From A Custom-Designed Workout, I want:
(a workout that has been designed for me.)

Someone knowledgeable: an instructor or an expert who understands my goals in a workout. Your instructor should have a good background of experience and expertise.

Someone who truly enjoys water aerobics: People who love their jobs do better work! I’ve actually known instructors who hated their jobs. How sad is that? They say they love their jobs, but they never get in the pool because the water’s too cold, they never stay after your session for questions, they don’t have time for you in general (won’t make appointments), and have no interest in you as a person. You’re a number to them and that’s all.

Thankfully, I haven’t known many of these types of instructors.

 

Someone who will follow up with you: An instructor who develops a special workout for you should feel at least a little invested in you. They should check on you from time to time, see how you’re enjoying the exercises, if you have any questions, and if there’s anything they can do to help. They should be interested in knowing if you’re ready to level up.

Opportunity to Grow: Whether it’s more reps, variations, or more difficult exercises, a custom workout should always have room to grow with you. If this wasn’t included in the original exercise plan, the instructor should be willing to revise it as you’re ready.

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A Self-Developed Workout
Experience, research

If you don’t have access to an instructor, there are experts online that are very knowledgeable. Videos can help a lot, showing you the exercises, the right form, and the expectation. Research the instructor’s background, check out reviews, and remember, the exercises must work for you.

Try different exercises and see what feels right. If any exercise hurts, don’t do it. Forget “no pain, no gain;” the idea is to be able to help yourself through exercise.

Consider your unique abilities and capabilities: You can do one routine if you’re in your early 20’s, but if you’re 80 or out of shape, it might not be so appropriate. Or not. I know a very healthy 86 year old in our class who outperforms everyone else!

Consider any handicaps: Do you walk with a cane or walker? Are you in a wheelchair? If so, you’re gonna love the water! It literally lifts you up and will hold you there. Stay in chest-deep water for the most effective weight displacement or use a belt. The water levels the playing field for everyone. If you can’t move your legs at all, get expert instructor assistance. I know several paraplegics who are in the water daily.

Health Issues: Generally, the water is excellent for people with health issues! (See my article Challenge Accepted) You want to get clearance from your doctor, and their advice on any exercises you shouldn’t do. At the same time, I call the pool “the healing waters” for a reason. People get better in the pool. They feel stronger, happier, more content. Not to even mention the physical benefits. And for those with anxiety or depression issues, exercise works the same way antianxiety and antidepressant medications do! (See Brain Your Pain article)

Your Schedule: It will do you no good to plan an hour and a half workout if you only have 45 minutes in your schedule. But don’t fool yourself, you’re going to have to make time for exercise. Add it to your calendar, tell your friends and coworkers, make it part of your day at least three times each week. Treat it like a must-attend meeting. Because for you, it is!

 

One more time, the best workout is the one you’ll do. You can and should get all the expert advice you can from doctors, instructors, and experts. Then dive in and try it!

 

And, I’ll see ya’ in the water!

 

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