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Aquatic Exercise Isn't Just for the Elderly Anymore

Posted on: Saturday, 25 June 2005, 18:00 CDT

Constantly bouncing, Susan Wenrich led her fitness class through jumping jacks and tire-running exercises.

Then she handed out barbells, and class members began punching them forward, chest-high.

"Let's get the heart rate up," she called. "Start now."

Your typical fitness class, right? Yes, but with a twist. The barbells were foam and the class members were running and jumping not on exercise mats but in a pool at Prairie Life Center.

These aqua exercisers have learned what more landlubbers, particularly on the coasts, are coming to know: Water exercise can deliver a solid workout with cardiovascular, strength and toning benefits similar to those on land.

"It's a different workout, but it can be just as beneficial," said Julie See, president of the Aquatic Exercise Association.

Most water fitness participants are senior citizens seeking exercise that's easier on aching, aging joints, she said. But baby boomers, many facing the same issues, are jumping in, along with some younger people and athletes.

Some are recovering from injuries, but others are seeking more variety in their workouts, a variety that's coming through new types of classes and equipment.

Over the past five years or so, local instructors have started offering programs such as tai chi, yoga and pilates adapted for the water as well as interval training and kickboxing. Equipment, although not necessary, ranges from kids' foam noodles to a new workout station hung on the side of the pool. Some people simply run or walk in the water. A number of exercises can be worked into pool or beach time with the kids.

And with temperatures hitting 90 degrees, water exercise can offer a more pleasant alternative to sweating it out on land, although people do perspire in the water.

"It definitely beats going for a run when it's 95 degrees," said Amy Brown, aquatics program director at the downtown Omaha YMCA.

Pam Heller, 43, tried water exercise after knee surgery a couple of years ago. Now she participates in the Prairie Life class twice a week in addition to spinning, weightlifting and elliptical training.

"When you're working out, if you don't have the variety you tend to burn out," she said.

And yes, water exercise can deliver a good workout, if participants put in the effort. Heller said she sometimes feels a bit sore when she lifts weights the day after a pool workout.

"My biggest gripe is people think it's for weenies," said Dayle Nervig, aquatics director at the Prairie Life Center, near 132nd Street and West Center Road.

Water provides at least 12 times the resistance of air, so movements are more challenging than the same movements on land. And water exercise can deliver a more balanced workout because muscles typically are working in pairs, Nervig said. On land, a person might have to do separate exercises to work biceps and triceps.

Studies indicate that people participating in water exercise can burn 400 to 500 calories an hour, roughly equivalent to running at a speed of 10 minutes to 11 minutes a mile.

One difference people notice is that their heart rate typically is lower in the water, roughly 13 to 17 beats a minute, Nervig said.

That's because lessened gravity, water's cooling capacity and the pressure the water puts on the body together aid blood flow and reduce the heart's workload.

Nationally, nearly 6 million Americans work out in the water each year, not counting swimming. While area programs don't necessarily track numbers of participants in water fitness programs, instructors say their enrollments are steady or growing. Most have added new or different classes in recent years.

Nervig said Prairie Life added ai chi, a variation on tai chi, about six years ago and pilates about three years ago. Brown added a deep-water class at the downtown YMCA within the last year.

Last year, Renee Hardester, owner of Fit in the City, revamped water fitness classes the firm runs as an outside contractor at BPS Lied Activity Center in Bellevue. The aquatic classes typically are the first to fill at the center.

Alegent Health Lakeside Wellness Center keeps getting requests for more classes, said Carol Eberly, program director. In addition to regular exercise classes, the Lakeside center also offers warm water therapy classes, programs for people with fibromyalgia, arthritis or other ills.

The biggest seller for water fitness classes, she said, is that everyone can do them. Participants don't have to follow a beat or match moves with a group.

"Whether you're 20 or whether you're 60," Eberly said, "you can find a niche in the water."

Aqua fitness

Add a little workout to your fun in the sun, whether you're at the pool or the beach: Beach bound. Dig your toes into the sand to strengthen feet and toes. Run in the sand or water. Water variations. Do jumping jacks, keeping arms in water. Then change it up by sliding feet apart on the bottom instead of bouncing. Or imitate a cross country skiing motion, changing up arm and leg motions. Just opening hands or pointing toes while moving limbs through the water can add resistance. Pool side. Using the pool edge, lift body out of water. Putting your back to the wall, do kicks and leg lifts. Run with it. Try walking or running in the water, either along the pool bottom or suspended in deep water. Vary with high-knee running, heel-flicks to the buttocks or a tire run, like a football player running through tires. Water babies. Raise your baby (6 months to 3 years) above your head. While holding baby in front of you in water, raise knees to baby's bottom. Or squat slightly and walk, holding baby facing you. Note: Most exercises, other than the deep-water kind, are best done in chest-high water. Sources: Dayle Nervig, aquatics director, Prairie Life Center, 2275 S. 132nd St.; Amy Brown, aquatics program director, downtown Omaha YMCA; Aquatic Exercise Association.

Water equipment

Simple equipment, while not necessary, can add to your aqua workout: Foam noodles -- sit on one and bike. Playground balls -- push down in water to work arms. Water wings -- slip on ankles for deep-water running. Water workout shoes -- provide support and slip control.

Source: Omaha World - Herald

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