WHAT IS AQUATIC FITNESS?

Aquatic Fitness is defined as activities performed in the water that promote and enhance physical and mental
fitness. Aquatic Fitness is typically performed in a vertical position in shallow and/or deep water. There are
numerous applications to appeal to a wide variety of participants.

The water’s unique properties allow the pool to provide an environment for people of all abilities. Buoyancy
creates a reduced impact exercise alternative that is easy on the joints, while the water’s resistance challenges the
muscles. Water lends itself to a well-balanced workout that improves all major components of physical fitness --
aerobic training, muscular strength and endurance, flexibility and body composition.

Shallow water programming is performed in waist to chest depth. The feet remain in contact with the pool bottom
during most of the workout providing a low impact training option. Deep water programs, on the other hand, are
performed in water depths that allow the participant to remain vertical (upright) and yet not touch the bottom.
Flotation equipment is utilized to maintain correct alignment and provide a truly non-impact workout.

AQUATIC EXERCISE IS JUST LIKE ANY OTHER FORM OF EXERCISE… IT IS WHAT YOU MAKE IT!
HOW CAN I BENEFIT MOST FROM AQUATIC FITNESS?

REMEMBER F.I.T.! In order to obtain the most benefits from any exercise program, you must have a F.I.T.
program:

FREQUENCY: Exercise at least 3 to 5 times a week. Some people exercise 5 to 7 times per week, but we
suggest at least one day of rest per week.
INTENSITY: Every time you exercise you need to achieve the same intensity level gradually, over weeks,
increasing that level to improve your fitness level especially for cardiovascular benefits.
TIME: When you exercise, the duration of your workout should range from 20 to 60 minutes. For
cardiovascular benefits exercise at a moderate intensity level, should be maintained for 20 to 45 minutes.

VARY YOUR WORKOUT! The type of workouts you participate in helps to determine the types of benefits you
achieve. Because different muscles are used in different activities you should participate in several types physical
fitness benefits. There are many types of water exercise classes to address the different physical fitness
components. Try getting involved with several different classes, altering your workouts.

The Enumclaw Aquatic Center offers several different opportunities for Aquatic Exercise; there is
something for the whole family. Water exercise provides a Safe, Effective and FUN option for all
ages and all abilities. So jump in and begin enjoying the benefits of this exciting fitness option that
is making a splash!
Lap Swimming - This is a common form of swimming exercise. Lap swimming can be done using different strokes
and is an option for fitness exercise. You can start off with one or two laps so that you can complete without
straining. Gradually the number of laps can be increased.

The Strokes
A swimming stroke involves the movement of arms and legs, which in turn propels the swimmer forward. When
swimming a stroke, the movement should be smooth and not jerky. Heavy splashes should be avoided when
swimming using a particular stroke. Some of the popular swimming strokes are:

Free Style: This style does not limit itself to any particular technique. It is commonly called front crawl.
Breaststroke: This style has a particular technique that must be strictly followed. The shoulders must be kept in
line with the water; arm and leg movements must be pushed forward together and brought back under the surface
of the water. It involves frog-kicking alternates with a simultaneous movement of the arms from a point in front of
the head to shoulder level.
Butterfly: This stroke evolved from experiments with breaststroke. The stroke involves the dolphin kick with a
windmill-like movement of both arms in unison. When swimming the butterfly stroke, the swimmers must keep
their shoulders in line with the surface of the water, and make arm and leg movements together.
Backstroke: Swimmers remain on their back and this stroke involves alternate over-the-head arm strokes and a
flutter kick in a supine position.

Benefits of Swimming Strokes

 Controlled breathing, which leads to developing your lung muscles and overall aerobic fitness.
 Arm pull action which will build your triceps, shoulders, chest and back muscles, rolling torso that is vital in
building the abdominal muscles.
 Building all leg muscles.

SHALLOW WATER AEROBICS

Shallow water aerobics is performed in 3-4 feet of water where the water is waist high. Feet remain in contact with
the pool bottom during most of the workout providing a low impact training option.
 A body immersed to the waist bears approximately 50% of its body weight.

DEEP WATER AEROBICS

Deep water programs are performed in water depths that allow the participant to remain vertical (upright) and yet
not touch the bottom. Flotation equipment is utilized to maintain correct alignment and provide a truly non-
impact workout.
 A body immersed to the chest bears approximately 25-35% of its body weight.

Aerobics classes are scheduled in one hour segments but the length that a participant works out is up to you.
Water aerobics can conform to almost any individual needs, abilities or restrictions. You can adjust the size and
speed of your movements to change the level of exertion that best fits your needs. Water aerobics allows every
joint and muscle to be used at the same time. Water aerobics can be done no matter what your age, weight or
physical fitness level is because water keeps the body buoyant and therefore does not unduly stress the joints and
muscles. When doing water aerobics, it is the water, not your legs, that supports your weight. This fact does make
water aerobics or other types of water exercise wonderful for people who have suffered orthopedic injuries.
Water walking is great way to begin your aquatic exercise. It is recommended that a participant spend 5-10
minutes warming up the body and 5-10 minutes cooling down the body. Water walking is a good way to get your
body used to the effect that water has on the body as well as a low impact cool down for a tough workout.

Water walking is an independent activity that can have many variations. A participant can walk as slow or as fast
as they would like. There are several pieces of equipment available to help boost your workout that includes kick
boards, dumbbells, and ankle weights.

Public swim is a great opportunity for participants to come in with the family and/or friends and enjoy a fun time
and a workout as well.

Just being in the water causes you to exercise. Every move you make in the water has to be deliberate to resist the
continual pressure of the water on your body.

WATER RESISTANCE
Because the water is a thicker medium than air, by moving in the water the amount of resistance from the
water can range from 4 to 44 times that of air. Using the resistance of the water in exercise is like exercising
with weights or machines on land, but safer.
BUOYANCY
In chest deep water, approximately 90% of your body weight is buoyant; therefore you really are bearing only
10% of your weight when you exercise. Exercise in the water is much safer on your joints and muscles;
virtually stress-free.
WATER TEMPERATURE
The water temperature is the same all year long. You do not need to contend with the variability of the
elements; heat, cold, rain, snow, etc.
COOLING EFFECT
Because of your constant movement in the water, cool water is continually moving around you, washing away
your sweat and cooling you while you are exercising. You never feel over- heated and sweaty.
MASSAGING EFFECT
The hydrostatic pressure; the pressure of the water on your body, joints, muscles and internal organs,
massages and comforts your body while you exercise. You never feel fatigued.

Public swim is good way to get children in the water and exercising and they don’t even know it. Public swim
sessions or set in one hours blocks and the kids are having fun the whole time, it is great way for the family to
exercise together.

Many people get discouraged because they simply do not know how to swim properly in order to get a good
workout. The Enumclaw Aquatic Center offers private swim lessons for adults, by adults, that simply want to learn
how to swim effectively to get a great workout.
OSTEOPOROSIS
Osteoporosis, a degenerative disease commonly referred to as adult bone loss, is associated with 1.5 million bone
fractures (generally of the hip, spine or wrist) each year. Research indicates that shallow water aquatic exercise is
a viable method for building and maintaining bone mass. It appears that in spite of the reduction in body mass that
occurs in shallow water exercise programs, the viscosity of the water offers adequate resistance to produce
positive results. Water exercise can also enhance balance, coordination, posture and performance skills thus
reducing the risk of falls and injury. [References: AEA Aquatic Fitness Professional Manual and AEA Aquatic Fitness
Research Journal, 2005, Volume 2, Number 1]
ARTHRITIS
It is estimated that some form of arthritis affects 37 million Americans. Arthritis refers to more than 100 different
diseases that affect areas in or around the joints. The disease also can affect other parts of the body. Arthritis
causes pain, loss of movement and sometimes swelling. Osteoarthritis affects the cartilage of the joints and is seen
most often in the weight bearing joints of the body such as the spine, hip, knee and ankle. These is often referred to
as the “wear and tear” arthritis, however exercise, is highly recommended to increase muscular strength and
flexibility, which will ultimately lessen the load placed upon the joint. Rheumatoid arthritis is an autoimmune
disease in which the joint lining becomes inflamed, particularly affecting the smaller joints such as the hands,
wrists, ankles, feet and neck. This is one of the most serious and disabling types, affecting mostly women. Water
exercise – water walking, low impact aerobics, Ai Chi, Yoga, deep water training, etc – is highly promoted by health
professionals and medical professionals. The Arthritis Foundation encourages water exercise as one of the best
activities for individuals of all ages who have arthritis symptoms. [References: The Arthritis Foundation and Fitness
Empowerment of Active Adults - FEOAA]
MENOPAUSE
Women experiencing menopause will benefit from a regular exercise program, and the water provides a
comfortable and enjoyable fitness option. The Melpomene Institute reports that physical activity does seem to help
even the most difficult of menopausal experiences. Physiologically, everything that gets worse with aging can
improve with exercise. Three significant benefits related to menopause that a woman will obtain through regular
exercise are listed below. [Reference: Joyce Hannah, MA, MS, FEOAA Newsletter, Vol. 5 Issue 3, Summer 1998]
 Maintain muscle mass and bone density.
Maintain a healthy weight.
Stimulation of HDL (good cholesterol).
PREGNANCY
Besides that fact that women will feel safe with regard to falls and trauma during exercise, the warm water will
offer a pleasant, safe and relaxing environment. With immersion in the water, there is a reduction of the physical
weight distributed to the joints. Also during pregnancy, the water may be more suitable than land-based training
for prevention of overheating during exercise. Water exercise has been shown to reduce swelling often associated
with pregnancy, improves circulation, provides a balanced workout, and enhances balance, coordination and
posture. A pregnant woman should consult her primary caregiver regarding her exercise limitations.

BACK PROBLEMS
Eighty percent of the adult population will experience, or has already experienced, back pain at some point in their
life. Back injury is a leading cause of lost productivity on the job. Prevention, rather than treatment, should be the
goal, and the aquatic environment is the perfect place to develop a strong, well conditioned back. Research
indicates that deep water training to be a beneficial training option for individuals with low back pain. Deep water
is a non-impact environment and significantly reduces the compressive load on the spine. Deep water is also very
effective for training the core muscles, which is important for proper alignment, good posture and back health.
[Reference: AEA Aquatic Fitness Professional Manual]
BUOYANCY
In the water your body is buoyant and the impact to the joints during exercise is significantly less than on land.
Depending upon the water depth, your body “weight” is reduced in the pool due to lessened gravitational forces.
 A body immersed to the neck bears approximately 10% of its body weight.
 A body immersed to the chest bears approximately 25-35% of its body weight.
 A body immersed to the waist bears approximately 50% of its body weight.
RESISTANCE
Muscles must work against resistance to become developed and toned. Water provides substantially more
resistance than air, because water is more viscous than air, making each movement in the pool more challenging to
the muscles. Also, muscles typically work in pairs; i.e. biceps & triceps or quadriceps & hamstrings. When you
move your body, or your limbs, through the water you are always encountering resistance. This helps to provide a
more balanced workout as opposing muscles are involved, unlike on land where you typically need to reposition
the body, or select a separate exercise, to provide adequate stimulation to both muscles of the pair.
COOLING EFFECT
Water cools more efficiently than air, so when exercising in the water the body is able to eliminate excess heat
more effectively. This is not to say that you will not sweat during a workout in the pool, but water helps prevent
overheating and washes away the perspiration as you exercise. Because the water cools the body quickly, it is
imperative that you begin every workout with a “thermal warm up” designed to elevate the body’s core
temperature, warm the muscles and prepare the joints for the increased workload to come. Even at the
recommended temperature of 83-86 degrees Fahrenheit (28-30 degrees Celsius), a proper warm up is necessary to
prevent injury and provide comfort. NOTE: Special populations and specialty training may require deviations from
this recommended range.
HEART RATES
Heart rate responses differ when exercising in the water than when exercising on land. Typically, aquatic
exercisers experience a reduced heart rates response (i.e. lowered pulse rate), but the water should not be
considered less effective. Studies have shown that oxygen consumption (the true measure of the cardiovascular
benefits) is comparable to a similar program on land, although the heart rate response is lower. Several factors,
some of which have been previously mentioned, influence the exercising heart rate when submerged in the water
to mid-chest:
Lessened gravity allows a more efficient return of blood to the heart from the extremities.
The cooling effect of water reduces the workload on the heart. (One function of the heart is to keep the body cool
during sustained exercise.)
Hydrostatic pressure, the pressure that the water exerts on the body while submerged, assists in blood flow and
improves the exchange of oxygen into the blood.

HOW DOES WATER EXERCISE COMPARE TO LAND EXERCISE IN REGARDS TO CALORIE BURNING?
As on land, there are several variables that affect caloric consumption during vertical water exercise. Variables
include:
 Water depth in which the person is exercising. Speed of movement through the
water.
 Amount of force applied (how “hard” you work) to movements. Length of the person’s limbs.
 Environmental factors such as water temperature, air temperature, humidity, etc.
On land, weight bearing is a primary factor for increasing calorie consumption, but in the water it appears that
using the water’s resistance is more of a factor. Based upon the finding of a study that compared energy
expenditure (calories burned) for upper and lower body exercises performed in the water and out of the water
(Cassedy 1992), one can estimate that combining upper and lower body movements in the pool would expend
somewhere between 400 and 500 calories in a one hour class. This is comparable to running or
walking at 10-11 minutes per mile.
WHAT IS THE PURPOSE OF WEARING SHOES WHILE EXERCISING IN THE WATER?
Although impact is greatly reduced in the pool, you will still experience some impact stress to the weight bearing
joints of the body (unless you remain in a suspended position, such as deep water exercise). Therefore it is
recommended that you wear shoes for added cushion, shock absorption and comfort during bouncing movements.
Shoes also provide ankle support, which is important in programs that include twisting or turning activities.
Footwear can also protect your feet from rough surfaces -- whether the pool bottom, pool deck or locker rooms;
this is critical for individuals with diabetes. Pregnancy women are recommended to wear shoes to provide
addition support as well as to prevent slipping and possible falls. The best news -- water shoes can make your
workout more effective!

DO I NEED TO BRING DRINKING WATER TO MY AQUATIC FITNESS CLASSES?

Yes. Even though the water cools the body more effectively, you will lose fluids from perspiration during a
vigorous aquatic program. To prevent overheating and related problems (muscle cramps, heat exhaustion and
heat stroke) it is suggested to drink water before, during and after exercise. Keep your water bottle handy at the
side of the pool and your workout can continue uninterrupted.

WHAT IF I CANNOT KEEP UP WITH THE REST OF THE CLASS DURING THE EXERCISE PROGRAM?
First of all, this is YOUR exercise class and you need to feel comfortable listening to your own body’s needs and
abilities. Pace yourself and do not be afraid to do things a little differently. Also, make sure to select a class that is
appropriate for your abilities. Most facilities offer a variety of programs -- from special needs to advanced fitness.
Observe different classes and find the one that is right for you. Also, make sure that your instructor in properly
trained and certified. The instructor should be able to assist you with making necessary modifications without
feeling “singled out” from the group. And finally, as you continue to exercise you will see your energy, enthusiasm
and abilities continue to advance!

I LOVE EXERCISING IN THE WATER, BUT MY SKIN GETS SO DRY. WHAT CAN I DO?
The best way to prevent dry skin is to drink -- yes, drink -- plenty of water every day. However, being submerged
in the pool for an hour or more will tend to dry the skin. Do NOT put on lotions (except waterproof sunscreens)
before your class; it will simply wash off, waste your money, and adversely affect the pool’s water quality!
Immediately after class, shower and apply a good quality moisturizing lotion to your damp skin (now is a good
time to moisturize the hair too). Your swim suit will also last longer if you rinse thoroughly immediately after
exercising in the pool, chlorine and other chemicals necessary to provide a safe environment will gradually
deteriorate the material of your suit. Products are available to help remove the chlorine residue from your
skin/hair and suit, and some companies’ manufacturer chlorine resistant swim wear/exercise wear.

I AM YOUNG AND ATHLETIC - CAN WATER EXERCISE REALLY PROVIDE THE WORKOUT I NEED?
Definitely! Water fitness programming has progressed and diversified over the past several years, which is one of
the reasons, we are seeing such a big “wave” of participation. Although a significant part of the workout intensity is
up to the individual (i.e. you can employ various training principles to alter the intensity), the type of program
selected is also very important. Most facilities offer a variety of options for water exercise participants -- just as
they do for land-based group exercise. Check out aquatic programs featuring Kick Boxing, Sports Specific Training,
Intervals, and Circuits. Or, if you prefer the one-on-one approach, consider aquatic personal training to more
specifically target your goals and needs. And don’t forget, specialized aquatic fitness equipment can further
enhance your training results.