Aquarius: Swim your way to fitness!
Posted January 12th, 2007 at 1:00 PM by Valerie Cerami
Section: Running & Training, Cross Training, Health & Fitness, Exercise
We’ve made it midway through January, luckily without the icy conditions that can limit our runs, walks and outdoor activities. The stars have smiled down upon us – so far – in granting such twinkleyingly favorable weather jogs. Maybe we should gaze up in gratitude, give a nod and wink – but be prepared for the snow and ice that will inevitably arrive.
Speaking of the stars – Aquarius is an astrological sign, associated with the constellation Aquarius. This zodiac sign is symbolized by the Water Carrier/Bearer; birth-dates: January 20 - February 18; and it’s element is air.
Speaking further of “stars”, a few famed celebrities that were born under this sign are: Chris Rock, Eartha Kitt, Edward Van Halen, Ellen DeGeneres, Joe Pesci, John McEnroe, Michael Jordan, and Oprah Winfrey. A few Aquarian presidents: Abraham Lincoln, Franklin Roosevelt and Ronald Reagan.
Further, Astrology is defined as: the ancient art or science of divining the fate and future of human beings from indications given by the positions of the stars (sun, moon and planets). But, by no means is this a sign-specific horoscope! It is an imperative call-to-action for all to scan. It is by mere coincidence that the colors of the Aquarius zodiac sign are: blue, ultramarine blue, and grey - the winter hues we all must see. And by coincidence, the metal of the Aquarius zodiac sign is: lead (and lead is certainly what most of us feel like during this sign’s duration). Thus, we can all relate to, learn from, and heed the water-based advice ahead.
Considering 70 percent of the earth’s surface is covered with water (making it the most common substance on earth) we’d best watch our step when the freezing sets in - to avoid a slip on the pavement – and a slip-up in our fitness routine.
Since the temperatures have recently dropped, ice seems to be the most predominant form of water we encounter. I’ll attempt to thaw your notion of H20’s role in the remaining winter months. Unfrozen – water can be your friend – rather than your foe. Of Water’s three states (solid, liquid, and gaseous), let’s forgo the ice, snow, and frost - and visit the tepid liquid state - in the form of an indoor pool. Having seen temperatures hit a record high of 72 degrees last week (in NYC, Jan. 7), you may have felt more like donning your swimsuit – rather than your mittens!
How about we dip into some ideas.
All 640 muscles can be worked with one natural piece of equipment: water! Water resistance increases your strength, but also helps with toning, firming and endurance. It relieves stress in joints and burns calories! The result of water exercising produces a calming effect, which relieves tension and increases strength and endurance! Plus, there is NO impact. You are weightless – and worriless! This form of activity is perfect if you are injured (and cannot bear weight) or equally useful if you are healthy and looking for an alternative cross-training activity.
No need to dive in headfirst – we can test the waters without even getting wet. Exploring the benefits of water-based fitness is a quick “easy” read …
Swimming is easy on the body. Water’s buoyancy benefits both the fit and unfit alike. Water cushions stiff joints or fragile bones that might be injured by the impact of land exercises that bear the body’s full weight. When immersed to the waist, your body bears just 50% of its weight; immersed to the chest, it’s 25%-35%; and to the neck, 10%. Athletes use water to rehabilitate after injury or to cross-train. People with arthritis (or other disabilities) use water to improve fitness and range of motion and to relieve pain and stiffness. As great total-body workout, swimming improves endurance, muscle tone and cardiovascular fitness for any and all levels.
Exercise physiologist Robert A. Roberg (Director of the Exercise Physiology Laboratories at The University of New Mexico in Albuquerque) says:
“Swimming is a good fitness choice for just about everyone, especially those who have physical limitations or who find other forms of exercise painful. It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal, or weight limitations.” (Easy now, no splashing, please.)
“Not only is swimming easy on the body, it’s a great way to get fit,” according to Tay Stratton (Head Swim Coach at the Little Rock Athletic Club).
Swimming recruits all the major muscle groups, including the shoulders, back, abdominals, legs, hips and glutes. And because water affords 12 times the resistance as air in every direction, it really helps to build strength. “It’s cardiovascular and strengthening at the same time, and not many workouts have that,” says Stratton.
Swimming is a great conditioner. You’re working practically every muscle in your body while combining strength, flexibility and cardiovascular benefits - all in one session. It doesn’t make any difference if you are young or old, even past ninety. Take it from someone who is often called the “Godfather of Fitness”.
Consider Jack LaLanne at 92 (looking 50), promoting his latest and exciting new product, The Jack La Lanne River Pool for a terrific workout. Jack is a pioneer who opened the first modern health spa in the United States in 1936, and in 1951, brought exercise to TV. To this day, he speaks all over the world, inspiring people to help themselves to a better life physically, mentally and morally – to the old and young alike. Fitness is a way of life for him – the quintessential guru of cross training – he changes-up his routine every two months – and extols the benefits of water workouts for every age and level. Always has, and always will…
Thus, it is a perpetual myth that pool aerobics classes are for senior citizens only. Aquatic benefits are not age restrictive or related. “We’re working against a perception that aquatic exercise is just for old people, not the young and fit. With younger people coming into the water, we’re starting to see a lot of sport-specific training and one-on-one personal training,” says Julie See, President of the Aquatic Exercise Association (AEA) in Nokomis, Fla. (Plus, most water workouts consist of exercise done in a vertical position - the bonus of keeping your hair dry!).
For Navy Capt. Colin G. Chinn (Director of Medical Services at U.S. Naval Hospital Okinawa and winner of an invitation to the 2002 World Aquathlon), his hobby of swimming has afforded him grand opportunities – including meeting his wife! Chinn (now 44) began swimming competitively at an early age. He has competed in several competitions, including over 20 aquathlons. He, too, believes swimming is suitable for all, stating: “We hold regular aquathlons for our whole team, breaking things up into different race distances so everyone, kids and adults, can take part. We often have a parent running and swimming with their child the first time they take part in the event - and they both have a fun.”
“A lifestyle of excellent fitness is the true reward for keeping active in a sport. I get a great sense of accomplishment knowing that I’m conditioning my body, because it’s the only thing that any one takes with them wherever they go.” Of his regimen, he says, “I spend five days out of every week physically training my body. I run four to five miles and also spend time training in the pool with the Marine Corps Community Services Okinawa Dolphin Swim Team.”
(Have you ever considered, for instance, combining swimming and running? It doesn’t take a lot of extra equipment – or effort – for the twosome.) Water can significantly reduce and counteract land-exercise’s impact to the back and joints, which running and other vertical exercises can cause.
Below are a few interesting points to “wet” your appetite for swimming:
• No impact - water counteracts gravity and helps to support your weight, developing improved balance and strength overall. Water also allows a greater range of motion, due to the virtual elimination of gravitational forces.
• Viscosity - water creates resistance with gentle friction. This can strengthen and condition an existing injury, and reduce the risk of further injuries.
• Hydrostatic pressure - this pressure effect helps improve muscle blood flow, heart and lung functions.
• Weight management - A 150-pound person swimming at his or her target heart rate burns about 600 calories per hour. Swimming improves: strength and cardio training, flexibility, relaxation, rehabilitation and weight management.
Below are a few pool ideas to ponder:
• Water aerobics - classes’ feature vertical exercises that mimic land exercises, like dancing, walking, running, jumping jacks and kickboxing.
• Deep-water exercise - provides a no-impact workout and has long been associated with rehabilitation, while preventing overuse injuries. A great high-intensity athletic workout, using flotation belts, you can jog, run, do sit-ups and more.
• Swimming laps - learn different strokes, practice dives and turns; add equipment such as kick-boards, foam noodles and fins.
• Holistic workout - take your favorite yoga, Pilates, and tai chi exercises to the water (or join a class to learn these popular mind/body movements). Exercises offer multiple benefits. (For example, the yoga “warrior” position performed in waist-high water provides relaxation, relieves stiffness in the waist and rib areas, stretches the entire body, and strengthens arms and legs.)
• Sport-specific workouts - water workouts add variety to sports conditioning, offer relief in hot weather and enable training to continue after an injury. You can isolate certain moves and reinforce them in the water. (For example, a golfer, tennis player or baseball player could stand in chest-deep water and practice their swings, paying close attention to proper technique. Resistance devices, such as paddles, can be used to make the workout more challenging.)
•Aquatic circuit training - incorporate exercises such as boxing punches, soccer kicks and cross-country skiing movements.
• Spa treatments – as a complement water exercises, whirlpool baths (a popular form of hydrotherapy) relax muscles, improve muscle blood flow and increase general blood circulation. This makes the body more flexible and can prepare you for land-based exercise.
• Prescriptive workouts – for over 25 years, water exercise has been “prescribed” for people with arthritis. It improves range of motion, flexibility and relieves joint pain and stiffness. Workouts can target other health conditions including asthma, obesity, pregnancy, back problems and more.
• Freestyle – just jump in and have fun! Create your own program: power walk in waist deep water, do handstands, summersaults, etc. Water provides 12 times greater resistance than air, and in every direction. The constant resistance of the water will benefit every muscle you move – any way you move.
As you’ve read, water based workouts are versatile and multi-functional. You can tailor your routine to focus on: relaxation, strength and toning, cardiovascular and aerobic exercise or flexibility. You may find the mixed use of wet and dry exercise therapy proves most beneficial. I’m sure you will get along “swimmingly” with this weightless, effective, aquatic way of conditioning your entire body.
In closing, I leave you with a song:
When the moon is in the Seventh House
And Jupiter aligns with Mars
Then peace will guide the planets
And love will steer the stars
This is the dawning of the Age of Aquarius
The Age of Aquarius
Aquarius!
Aquarius!
(Aquarius, from the musical Hair, originally released by The Fifth Dimension)
The song was based on the assumption that the world would be entering the Age of Aquarius at the end of the 20th century (according to astrological legends: the world would enter this sign of love, light and humanity).
Finally, for everyone under the cosmos: Everyday Use is a story by Alice Walker, set in the late ‘60s on a farm. Mama is the narrator throughout the entire story. When she says, “I can work outside all day, breaking ice to get water for washing”, the readers know of her pride, strength of character and loyal personality. Water is – and will forever be – a powerful metaphor in literature and life. One of the 4 basic elements (earth, air, fire, and water) and an element we use on a daily basis.
Research sources and for more information: [Eastrolog], [NYU], [Stlyrics.com], [Kheper], [UPI], [Swimming], [USMS], [Spine-Health]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: aquarius, astrology, cross training, elements, February, fitness, H2O, january, swimming, water, zodiac
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