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LET’S EXERCISE – IN WATER!!!
Successful Weight Control with Water Exercise
Did you know that eating less or simply cutting back on fat in your diet won’t keep the weight off? What you really need to do is strike a good balance between the number of calories you consume and the number you burn. The only way to do that is through exercise. Simply “going on a diet” will not work but will only cause you to crave the foods you are eliminating.
One Choice Is Water Exercise
You’ve probably heard about exercise programs that actually turn your body into a “fat-burning machine.” Water aerobics not only elevates your metabolism while you’re exercising, but it can also keep it elevated even after you’re done, depending on how long and how strong you exercise. Therefore, you can trim fat without drastically reducing the calories you consume or sacrificing important nutritional needs.
Water Resistance=Strength Training = Weight Management
With water aerobics, the resistance you create doing exercises in the water is an effective way to build muscles. Your muscles burn calories during physical activity. What you may not know is that your muscles also burn calories when your body is at rest. Increase your muscle mass, and you’ll be increasing your body’s capacity to burn calories both during activity and at rest. Burning calories translates into weight loss and a leaner, trimmer you.
Success Means Good Eating and Good Exercise
Regular physical activity is much more effective at keeping the weight off in the long run than any diet. Remember, you can’t lose weight overnight. Diets which substantially restrict calories also cause the loss of lean muscle mass, so feed those new muscles you are developing!
Moderation is the Key
The key to losing weight and keeping it off is to follow a moderate low-fat diet and an exercise program that combines aerobic activity and strength training, such as water exercise. Set a realistic weight-loss goal for yourself, such as 1 to 2 pounds a week, eat healthy and get going on a program of regular physical activity, like water aerobics, and you’ll be delighted by what you accomplish.
Come to water aerobics classes on Tuesdays and Thursdays at 11:30 a.m., and Wednesdays at 7 p.m. at the Memorial Northwest Community Center. Please bring a noodle and plenty of drinking water. To sign up, please call Sandy at 281-257-9972.
Have you thought about summer yet? Would you like to exercise in the pool? Even if you belong to a fitness center, come to the Memorial Northwest Community Center for fun and exercise with an outdoor water aerobics class.
Water aerobics is aerobic exercise that occurs in a swimming pool. This type of exercise relies totally upon resistance training to elevate your heart rate and tone your muscles. If you are looking for a low impact alternative to exercising on land, water is a great medium for exercise. In fact, many participants choose to exercise in water precisely because of its lower impact quality.
Water aerobic exercise also provides an excellent way of focusing on core training. The “core” includes your abdominal and back muscles but also the 30 plus additional muscles that attach to your trunk and pelvis. A strong core provides you with balance, stability and strength, while weak core muscles can cause many injuries, even through normal every day activities. Common lower back injuries can usually be traced to weak core muscles. Water aerobic exercise allows you to strengthen your core muscles.
You can participate in many different levels of exercises in the water. Each level provides an excellent way to stay limber, feel better, build muscle tone and strength, and improve joint flexibility in the calming and supportive environment of the swimming pool.
While it is true that exercise provides the obvious physical advantages of keeping you healthy and fit, did you also know that exercise is often recommended to relieve stress, increase energy, and help overcome illness and other psychologically taxing situations? Instead of viewing exercise as merely repetitive and straining movements, think of exercise as an experience in which to engage your senses as well as your body and mind. Exercise can put you in a great mood!
Come to the Memorial Northwest Community Center on Tuesdays and Thursdays at 11:30 a.m. or Wednesdays at 7 p.m., beginning Wednesday, June 2, for water aerobics classes. Please call Sandy Remson at (281) 257-9972 for pricing, to register, or if you have any questions. You will need to bring a noodle that is flexible enough to be able to tie in a knot as well as plenty of drinking water since it is easy to become dehydrated while exercising in the water. Also, if this schedule doesn’t work for you, please call Sandy to see about arranging an individualized personal training session in the water.
Join us this summer for water aerobics classes.
WaterAerobics Fitness Tips
How are your
abdominals? Do you do a lot of limited
range basic crunches? Crunches shorten
the rectus abdominis muscles and do not help you achieve a well-balanced core. Since all human movements have strength and
stretch components, abdominal flexibility is just as significant as
strength. If your abdominals are not
flexible, you not only limit potential muscular development through lack of
range of motion, but you also risk injury.
Broad range of motion exercises in the water can help you achieve
abdominal flexibility and strength.
Have you done any
interval training lately? Interval
training is simply the interspersing of work efforts with recovery cycles.
Unlike workouts of sustained duration, interval exercises involve both slow- and
fast-twitch muscle fibers, strengthen the heart, burn fat in the safest most
efficient way, and eventually work both aerobic and anaerobic systems. The water then keeps you from sweating while
the property of hydrostatic pressure keeps your heart rate down.
Interval training
and certain abdominal moves can be done quite effectively in the pool. With the buoyancy and protection of the
water, many people who feel unstable on land can excel in the water. Water workouts are not limited only to those
who feel unstable on land. These
workouts can be as intense and advanced as land core conditioning but are
wonderful for seniors, those with physical challenges, or anyone who wants to
vary a workout program.
Come to water aerobics classes at Memorial
Northwest Swim and Racquet Club on Tuesdays and Thursdays, 11:00 a.m.
and/or 7:00 p.m. Bring a noodle and
plenty of drinking water. Please call
Sandy at (281) 257-9972 to sign up.
Choose Water Aerobics
For those of us looking for
a low impact alternative to exercising on land, water is an excellent medium
for exercise. In fact, many participants
choose to exercise in water precisely because of its lower impact quality.
To begin with, the depth of the water you choose to
exercise in determines the amount of impact that you will experience. Moving deeper in the water decreases the
impact for any given exercise. If you
stand in waist-deep water, your body weight is displaced approximately
50%. When the water is chest- or
neck-deep, your body weight is displaced approximately 80%. Exercising in deep water without touching the
bottom actually gives you a totally non-impact workout, with body weight
displacement of 100%.
Next, how you perform a specific movement influences the amount of force
with which you strike the pool bottom. Many
movements in water can be performed by bouncing forcefully, bouncing slightly,
or standing in one place. In addition, how you land determines the amount of
impact you experience. Explosive moves that
actually propel you out of the water can still have soft cushioned landings on
the pool bottom.
Finally, your body position in the water can result
in different impact levels. The most
common position in water exercise is to stand upright and push off from the
pool bottom, which mimics land-based activities. Another body position is to flex at the hips
and knees so the body is lowered to where the shoulders are at the water’s
surface while the feet still remain in contact with the pool bottom. There is no jumping or bouncing here. As an alternative, and for advanced students
who are swimmers, lower the body to where the shoulders are at the water’s
surface and elevate the feet from the pool bottom for several counts.
Any of these different
choices will help you use the water to its fullest and allow you to get the
most benefit from your water exercise.
Come to Memorial Northwest Community Center on Tuesdays
and Thursdays at 11:00 a.m. or 7:00
p.m.,
beginning Tuesday, May 30, for water
aerobics classes. Please call Sandy
Remson at (281) 257-9972 to register and if you have any questions. You will need to bring a noodle and plenty of
drinking water. Join us this summer for
water aerobics classes!
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