HookedonWaterFitness.com

Tag: Water Aerobics

  • Man, That’s Cold

    That's Cold

    We’re moving into that time of year where it starts to get – brrrr rabbit cold. Just down-to-the-bones chilly, even here in the southern U.S. Break out the coats, the blankets, and the hand-warmers. Find the gloves, both of them. 

    Shove on some heavy socks, get out the boots and the leggings, heat up the car, and – go to the pool?? Are you out of your freakin’ mind? you ask. No…at least not so you’d notice.

    In my lifetime, I’ve done a polar bear swim in Gatlinburg, Tennessee the week after Christmas (I was a teenager); I’ve gotten into a private pool that was 65 degrees in November (in a full wetsuit); worked out in a gym pool in 72 degree water (try it, it’s cooold – the pool needed repair); and generally spent time in colder-than-average and cooler-than-it-should-be swimming pools. 

    Sadly, my experience doesn’t help me. Something about cold water in the wintertime is so…”discouraging” might be the word. So what’s a body that needs a workout and a mind that needs relaxing supposed to do? I go to the pool.

    Pool

    Our pool is state of the art, which among other things translates to lots of windows. We also have a water heating system that works in odd ways. It’s been explained to me that you “set it like the thermostat in your home, in a range, as opposed to setting it to a specific degree.” (?) Maybe. 

    A side note: Most people enjoy an indoor pool that is about 87 degrees. It doesn’t sound like 80-84 would be a big difference. Believe me, in the water, every degree counts. Anyway, the water can be 80 to 84 degrees at our pool on any given day. But add the windows, and – baby, it’s cold inside. The good news is, it gets you moving. (Otherwise you might freeze in place.)

     

    Never fear, there’s help for even the coldest pools: 

    • First, for about $40 you can buy a wetsuit jacket on Amazon. The thicker the better. And they work. Even though they’re wet, not dry, they hug your body and hold your internal temperature in. A wetsuit jacket won’t restrict your movements in water aerobic exercise. When you purchase one, go by your measurements, not the size. These wetsuit jackets are made all over the world, so the sizing varies wildly. 
    • Get moving as soon as you get in the water. Hit the pool floor running, literally and physically. This warms you up more quickly.
    • Pro Tip: After being in the water for about 20 minutes, get out for a moment. Go refill your water bottle or go to the bathroom, then get back in. It feels much better.
    • Start your workout with warm-up exercises, not stretching. When you first start your workout, you’re not warmed up (this applies year round), so it’s like putting a rubber band in the freezer. If you stretch it when you first take it out, it breaks. If you warm it up first, it’s all good.
    • While you can use wetsuit pants as well, I don’t recommend it. The jackets don’t restrict movement for Water Aerobics but the pants really can. And usually, if your core is warm you’re okay.
    • If you’re warm-natured, an aqua shirt may be enough. These short-sleeve and long-sleeve shirts make a difference. Make sure you don’t wear a cotton t-shirt! Remember, in the water, cotton is cold.
    • You may also be able to get by with a wetsuit vest. Consider all your options.
    • Save the stretching for last. Start with a jog, go into your arm, core, and leg exercises, do your endurance hitch, then stretch. There are a lot of reasons to do this year-round, but an added benefit in cold weather/water is that you’re pretty warm by the time you do your stretching. 

    Those tips should help warm you up. 

     

    Now, a few other things. There are so many benefits to working out in cold weather. Just to name a few, from Money Talks News:

    Exercising in cold weather (water) 

    • It helps prevent colds and flu. It’s tempting to stay in bed on a gray winter day. But according to the National Library of Medicine, a little exercise could be just what we need to stave off the sniffles. That could be as simple as a daily walk or, weather permitting, a bike ride with your kids.

    It’s not clear why moderate exercise helps, but the NLM reports several theories:

    • Exercise might help clear the lungs and airway of bacteria and viruses.
    • Physical activity causes white blood cells and antibodies to circulate more rapidly, possibly helping them detect potential illness faster.
    • The fact that exercise literally warms us up may help reduce bacterial growth, just as a fever helps us fight infection.
    • Stress can increase the possibility of sickness. Physical activity helps lower the amount of stress hormones in our bodies.

     – MTN  https://www.moneytalksnews.com/slideshows/surprising-benefits-of-exercising-outdoors-in-the-winter/?utm_campaign=bad-money-habits-that-are-robbing-you-blind&utm_source=newsletter&utm_medium=email

    Shower

    I have an added benefit for you:

    When you leave the gym, after a good hot shower, you will feel like Queen/King of the World. You have worked out in extremely cold weather, you’ve gotten your blood pumping, your heart racing, and your mind settled. Moreover, you’ve conquered your fear of going to the pool in cold weather. Yay, you!

    Fire

     

    Now, go home and sit in front of the fire and revel in your accomplishments of the day.

    Okay, are you convinced to get off the couch and head for the pool?

    I’ll see ya’ in the water!

     

     

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  • H.I.I.T. Me

    Hit Me
    Hit Me

    High Intensity Interval Training is one of the greatest exercise routines you can do. And yes, you can do it in the water!

    H.I.I.T. involves pursuing one exercise, e.g. running, for 60-90 seconds as hard as you can go followed by 15-30 seconds of slower exercise, e.g. jogging. Then lather, rinse, and repeat. For a more comprehensive explanation, here’s what Wikipedia says about it:

    High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion.[1] HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity, because the body significantly recruits anaerobic energy systems (although not completely to the exclusion of aerobic pathways).[2] The method thereby relies on “the anaerobic energy releasing system almost maximally”.[1]

    Please note: As an associate, I receive a commission from products sold through the links. Thank you.

    To perform HIIT exercises in the water is easy. Take any exercise – the running/jogging mentioned above; squat jacks; cross-country ski or almost any exercise or exercise combo that you can go full board for a minute followed by a slowdown. The benefits: HIIT boosts metabolism, strengthens bones, burns fat, builds muscle, and maintains muscle mass. Your stamina, and your endurance are amazing and experts rave about it. I rave about it too. You don’t have to go nuclear with it; 3 days of 5 minutes of HIIT during a 45 minute total workout is sufficient to put you on track. You can find some good books that illustrate various water aerobics exercises! Check out the ones below:

    Time yourself, using the pool’s chronometer, your smartwatch, or one of these:

         

     

    Question: What about bringing intensity to the pool?

    Intensity

    Answer: This one is a little tricky. On the one hand, yes, you definitely want to be focused on your workout and serious about the desire to attain and maintain results. On the other hand, the water is – with the possible exception of lap swimming – a more relaxed environment than the gym. Some of the same traditional “Gym Rules” for attitude still apply, such as: 

    1. Leave your day’s problems at the door.
    2. Leave your bad mood at the door.
    3. Be courteous to everyone.
    4. Return the equipment to its designated space when finished using it.

    You should really try, for your sake and others’, to take responsibility for these actions and attitudes. 

    At the same time, I believe people in the water are more relaxed and want to talk more than people at the gym. I may be wrong, I spend 99% of my time in the water, but I believe the water provides a connection to everyone in the pool that the air in the gym or the carpet in the gym doesn’t provide. People who get wet together seem to become closer friends. I mean, for cryin’ out loud you’re wearing very few clothes, you’re wet (maybe a little vulnerable?), and you’re just a short distance in shared water from the next guy.

    This shared water space seems to really open people up…which, in my view, is good and – sigh, sometimes not so good. Some people seem to come to class only to revert to a relaxing day at the pool or the lake or the beach. They just want to kick back, talk and talk, and their only intensity is intensely wishing they had a cold drink in their hand. They came to play, not work. Unh, hunh. They’re in the wrong place.

    Focus is important with any exercise routine. When I’m teaching class, I encourage camaraderie but not talking. What do I mean? I mean that if you want to discuss your day or your work or your friends outside the pool, get to class a few minutes early or stay late. I enjoy personal time with my class attendees so much. It’s great to get to know each other and to share! But don’t use class time to talk. During class, if you want to ask questions about the exercises, the pool, or share information about fitness, then please speak up. Otherwise, save it.

    Your body’s shape or level of fitness is not going to improve talking about Jake or Sally, the kids, how much your spouse ticked you off, or that report you didn’t finish at work. However, it is going to improve if you’re focused and in step with the exercises we’re doing.

    I also have a personal workout which I usually do daily for an hour. On non-class days I do it before my regular workout, and on class days I do it about an hour prior to class. During this time, I’m running across the pool, doing some stretching, and a few exercises. This is “my time,” and I’m every bit as intense as anyone can be working out. Because I’m spending the majority of the time running, it’s hard to talk or keep up a conversation. I try very hard to balance my need to focus and breathe properly with someone else’s need to talk to me without interrupting my class. LOL, it’s a high wire act sometimes. See #3 above.

    So intensity at the pool is great for exercise routines, sometimes a little sticky for enhancing naturally occurring personal relationships. There’s a way to balance it, just don’t be rude and don’t be annoying, no matter what side of the workout/desire-to-talk equation that you’re on.

    Now, equipment for the HIIT exercise protocol. I encourage you to get good shoes for the water in order to do these exercises properly. Don’t waste your money on “aqua socks,” or extremely cheap brands of shoes. Just like a good running shoe, you need a pair of good water shoes for your feet. They should have traction soles, drainage ports, and fit comfortably. The best for women are Ryka, shown below, and the best place to get them is H20Wear.com or Amazon. These shoes last for years!

       

     

    If you’re a man, I have heard good things about these shoes, available on Amazon:

    The HIIT protocol will make you sweat in the water – which is a glorious feeling, by the way – and you’ll want and need to rehydrate. So bring your water bottle to your workout! I know, it makes you have to go to the bathroom. But it is so healthy it’s worth it!! If you drink more water, eliminate salt from your diet, and cut back on sugar, then along with a workout there is no end to how far you can go in improving your health. Disposable water bottles are not where it’s at, nor what you want poolside. Try out these water bottles:

    I’ll see ya’ in the water!

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  • Lightning Pause

    Please note: As an affiliate, I receive a commission when a purchase results from products purchased from the links in this article. Thank you!

     

     

     

    I showed up at my gym pool this afternoon ready to go to work. Down in the locker room, I just about had my workout gear together and was about to walk toward the pool to begin when I heard the announcement over the intercom: “The pool is closed due to lightning.” Dang. I never even got wet.

    Storm
    Sometimes you never get your stuff out of the bag.

    Deciding to wait it out, I perched and let my thoughts run wild. Pools close due to lightning for safety reasons, even though good indoor pools like the one I use are all grounded. Your chances of getting struck by lightning while in the pool are slim to none, yes, even if the pool has windows. But we live in a litigious society and slim to none doesn’t pay the attorneys. So, they close the pool. Usually the closings are brief. Once the lightning gets outside a certain mile radius, they reopen. This is contrary to the popular belief that once it closes it has to stay closed for 30 minutes. I suppose some pools might do this, but the one I go to  reopens once the lightning gets outside the radius. I found out the app my gym uses and I installed it on my phone (I highly recommend you do the same). This way, I can get an idea before I go about what the weather might do, and I can keep an eye on the weather maps and know what the staff is looking at while I’m there. And yes, I did that today as well. Thing is, the strategy doesn’t always work.

     

    Lightning 2

     

    I have a theory. My theory is that no matter how many millions of dollars they spend on Doppler radars or other equipment, the weather belongs to God. He’s going to laugh at our attempts for the rest of time, while He decides when it’s going to rain, snow, sleet, hail or thunderstorm.

    Still, knowledge is power (God is giggling) and it makes me feel like I’m doing something constructive while I wait on the pool to open. And, it’s a great conversation topic with all the other people who come back to the locker room and are waiting on the pool to open. We all become amateur meteorologists, and talk about things like storm vectors and wind chills, heat indices and layers, and “what my phone says.”. We even try to predict and sometimes bet (nothing) on what time the pool might reopen. And there’s the usual grumpy comments here and there about why they had to close it “right in the middle of….” or “just as I was about to….”or my own “I didn’t even get wet.”. These conversations, from an objective point of view, are really funny if you think about it. I mean, we’re this group of average, everyday people with our jobs, our lives, our specialties – most of which do not include meteorology – discussing weather repercussions as if we know what we’re talking about. Oh. My. Who told us we were capable?

    In this country where we pump our own gas, check our own oil, clean off our own windshield; scan and bag our own groceries; fix our cars and refrigerators and do handyman jobs around the house by searching the internet for manuals and how-to videos; buy auto parts we put on our cars and parts we install on our appliances – I guess we’ve decided we can be amateur meteorologists too! 

     

       

    Continuing to wait, and since everyone in the locker room has decided to leave, I find a different perch outside the locker room, one from which I can see outside. I believe storms are beautiful, except when I’m driving in them. Here, sitting a few feet away from floor-to-ceiling windows, I watch the trees outside, the fierce wind turning their green leaves inside out (a sure sign rain is coming; years ago my Mom told me so), the clouds and the sky becoming darker. Not a good sign for our heroine. Still, I wait. I wonder if anyone from the class is coming today. I’m beginning to wonder why I came today.

    Oh yeah, because the blasted weather app said there would only be rain. Lightning strikes were 20 miles out. 

    I check my email and calendar. I have meetings for the next 3 days and a doctor’s appointment. I’m always careful to schedule all of these around my workout, so it is doubly aggravating to know that I could have stayed home and knocked out one of those meetings instead of sitting here looking at them on my calendar.

    Anh, whatcha gonna do? I remind myself that if I had stayed home in all probability it wouldn’t be lightning right now and I’d be wondering what the absolute heck I was thinking when I set up the meeting and decided to miss my workout.

     

    Everyone else has left. All the diehards have thrown in their dry towels and headed for home. I’m determined to wait until at least my class time, just to make sure that no one shows up and looks for me.

    I’m thinking about a new business opportunity that I have come across. It’s highly recommended, the training has great reviews, and I’ve paid for the initial instruction. Thing is, I don’t understand it. I didn’t pay much for the “training,” and thus far I’m real darn glad I didn’t. It’s a series of videos describing sales cycles and “putting the product out there.” After watching one video and a good deal of reading, I have no idea what the product is that I’m being trained to sell. This goes hard against my core. Sales is part of my background and I’m familiar with sales cycles, both short and long. But I’ve never heard of training that doesn’t include a product. They say if something is free or inexpensive, then you are the product. I’m beginning to feel like I’m being packaged. I don’t mind stepping out, but I don’t like stepping blind. And I don’t want to become part of some multi-level-marketing scheme. Maybe I’ll watch one more video….

    I see a lightning flash and the door to the outside bursts open and this guy who was outside rushes in with a look of absolute fear on his face. I couldn’t help myself, I laughed. Then it hits me: my meteorological skills have been a complete failure today. According to the weather app, there’s more bad weather and lightning coming in. The app shows the lightning flashing on the screen dramatically. I double-check this with the staff, along with how far out their app (which is supposed to be the same as mine) shows the lightning. They shake their heads sadly at my pathetic attempts to mentally will the pool back open. It’s now time for my class and no one has shown up for it. I toss in my dry towel and head for home, determined to try again tomorrow.

    And God’s laughter booms like thunder.

    Storm 1

     

    See ya’ in the water!

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  • Invest In Wet

    Invest In Wet

    Please note: I receive a small commission for any products purchased through links on this website. Thank you!

    People at the gym get to know each other. People working out in the pool really get to know each other. My SIL once said there is a common bond created by the water that makes us close. I think this is a profound and true statement. We come to know each other, each other’s schedules, and how each person works out, whether that’s lap swimming, water aerobics class, pool volleyball, exercise on your own, or something else. We also miss each other when we’ve been absent for a while.

    I am often asked by others how I “make” myself come to the pool and work out 5 days a week. That always strikes me as funny. I’m a type A, former alcoholic, with strong habit-forming tendencies. I always explain that the pool is “just the best addiction I’ve ever had.” It’s my Happy Hour (or hours), it’s a time for some social interaction, and I am totally addicted.

    I’ll tell ya’ what else I’m addicted to:

    • I’m hooked on having firm biceps – no grandma underarms here, no bat wings. 
    • I’m dependent on the endorphins, the “high” I get from working out.
    • I love the fact that the muscles in my legs, abdomen, and chest are all strong. 
    • My stamina makes me smile. 
    • And the friendships I’ve made at the pool are priceless. 

    All of these things keep me coming back.

     

    That may not be enough for some people. How about this? 

    • It helps me maintain my weight.  
    • I sleep better at night. 
    • My stress from the day is gone after a good workout.
    • And if I need to go back to work after the workout, my attitude is 100% better.

     

    Still not enough for you? How about your health. Yes, the health aspect. You know, your current habits. You may still be doing the regular Happy Hour thing (which is fine, this is a judgment-free zone), or you’re working hard all day and night without a break; either in Corporate America, doing your own business thing, and/or chasing the kids and their schedules.

    …and, when the day is finally freakin’ over, all you want is the couch, some potato chips or cookies, and the TV.

    I get it, I hear you. You’ve had enough of this day’s fun, leave me alone about exercising.

    Question: When’s the last time you felt good about your life, your health, you??

    I would ask when’s the last time you did something good for you, but that question is over-asked and I’m not sure ever answered.

    I mentioned I’m a Type A. Yep, being a workaholic helped me become an alcoholic, and trust me the workaholic/alcoholic combo isn’t a solution to any problem. It’s just a run-away, an attempted escape from a prison if not built by yourself then at least maintained by you. No matter whether you built your prison out of wine bottles or cupcakes, you’re still the only one who can come up with the key. I don’t want to go into addiction and rehab here, I will just say prayer and a relationship with God have a lot to do with any release from any addiction. Now, on to forming a key.

    As with any investment, the key is don’t sell your investment (yourself) short. Open up to possibilities!

    There are all kinds of different designs to your escape from a life with no exercise. The first step, though, is to get moving. I don’t care whether you walk, work out in the gym, run, or go horseback riding for that matter – just do what gets you moving. Remember that if you’re moving, you’re lapping everyone else on the couch. 

     

    But I’m a water puppy and prefer the water. I think you might be a water puppy too, and I want to help you to invest in wet.

     

    How, you say?

    1.  Check out local YMCA’s, Fitness Clubs, and expanded gyms. Google “Fitness Facility Near Me With Pool.
    2. Choose one that’s convenient for you.
    3. Call them and arrange for a tour.
    4. Join.
    5. Schedule your time. That’s right, put it on your calendar, on the kids’ calendar, on your partner’s calendar, make it a priority. Invest in getting Wet.
    6. SHOW UP. You can’t start unless you begin. Go to the pool you just signed on for and are probably paying for. Get a class schedule. Try different classes and see which one works for you. Or, work with an instructor one on one to develop a workout tailored for you. Or do both!
    7. Become a frequent visitor, coming regularly at least a couple of times a week to start with. Get to know the facility and start introducing yourself to the staff and other members. You are probably making friends for life with these connections.

    I know you want to feel good. When you feel good, you look good. And nothing looks better than a strong investment in you and your health.

    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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  • 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