Holisic Fitness Wellness Health Land & Water!    





What new in programming Aquatic programs.   Have been doing this kind of a program for a long time for all ages including seniors.

ADAPTING HIIT to the Water - We know how effective HIIT workouts are especially for healthy and athletic participants.  Research by Mary Sanders. PhD FACSM - offers tips on how to modify HIIT for the pool to create safe, effective workouts:  

  1. Use RPE rather than HR, to determine exercise intensity 
  2. Increase intensity by changing body positions, changing upper and lower limb actions, increasing the speed and surface area of movements or adding equipment such as gloves, paddles, bands or other resistive devices.
  3. Trying interval based on the 15:15:15 system, using speed and range of motion.  During the first 15 seconds, develop the movement size and start the currents: go hard for 15 seconds.  Recover and change the move.
  4. Have healthy and athletic populations perform shorter intervals (10-15 seconds) at extremely high intensities, followed by longer rest periods, to target the ATO and anaerobic glycolytic systems .  Use longer intervals (30 seconds- 2 minutes) performed at 70% - 95% of heart rate maximum. with brief rest periods (1:1 or less) to challenge the aerobic system and increase energy expenditure in these poplulatons.
  5. Prescreen clinical populations before they engage in any high-intensity activities.  Make sure they have the skills to align and stabilize their bodies in water.                                                                              Source: Nagle et al 2013) - IDEA Fitness Journal May 2017

Health Benefits of Water-based Exercise

Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity 

1. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses 

2. This can also lead to improved health for people with diabetes and heart disease.  

3  Swimmers have about half the risk of death compared with inactive people

4. People report enjoying water-based exercise more than exercising on land  

5. They can also exercise longer in water than on land without increased effort or joint or muscle pain.

Water-based Exercise and Chronic Illness

Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms, People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.

Water-based Exercise and Mental Health

Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood.  Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health.  Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections.

Water-based Exercise and Older Adults

Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of post-menopausal women.

A Good Choice

Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.

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  2. U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans: Be active, healthy, and happy! In Chapter 2: Physical Activity Has Many Health Benefits. Last verified on December 23, 2009.
  3. Chase NL, Sui X, Blair SN. 2008. Swimming and all-cause mortality risk compared with running, walking, and sedentary habits in men. Int J of Aquatic Res and Educ. 2(3):213-23.
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  11. Tomas-Carus P, Gusi N, Hakkinen A, Hakkinen K, Leal A, and Ortega-Alonso A. 2008. Eight months of physical training in warm water improves physical and mental health in women with fibromyalgia: a randomized controlled trial. J Rehabil Med. 40(4):248-52.
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