Make the Pool Your Gym: No-Impact Water Workouts for Getting Fit, Building Strength and Rehabbing from Injury

By Karl Knopf

Step into the non-impact, total-body benefits of water exercise with workouts for general fitness, sports conditioning, cross-training, and more.

Once used primarily for rehabilitation, water exercise has been proven to build strength, improve cardiovascular fitness and burn calories—all without the strain and trauma of land-based activities. This flexible training tool can help you:

• Improve muscular strength
• Increase flexibility
• Enhance cardiovascular fitness
• Alleviate pain
• Rehabilitate injuries

With step-by-step instructions and clear photos, Make the Pool Your Gym shows how to create the effective and efficient workout best suited to your needs. Whether you’re a non-swimmer, an elite athlete or someone with a chronic condition, you can make a splash in your fitness level without even getting your hair wet.

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Feb 28, 2012
• ISBN: 9781612430409

Karl Knopf

Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation. While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show. In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

Book preview

part 1

started

002003

introduction

Water is a critical component of life. Yet when most people hear the word water, they think of hydration. In Make the Pool Your Gym, we show you how to exercise in it—beyond the old standby of swimming. The ability to swim is not required, and you don’t even need to get your hair wet. Water workouts are a sensible and comprehensive way to exercise without subjecting the body to the same stress that’s placed on it during land-based programs.

The beauty of water exercise is that it can accommodate the fitness needs of everyone. It’s generally considered safe for people with arthritis and musculoskeletal problems, and warm water is very beneficial for people with joint stiffness and pain.

Water exercise is not just land exercise in the water. However, just like land-based exercise programs, water fitness benefits range from helping to control blood sugar levels to improving aerobic fitness. A study in 2009 found that aquatic exercise helped relieve chronic back pain more effectively than land programs. Water exercise has also been proven to be helpful for pregnant women with back pain.

Whether you’re a serious athlete, a fitness enthusiast, a beginner, or someone with a chronic condition, water exercise can efficiently improve cardiovascular performance and strength in a very short amount of time. It’s ideal for cross-training or a total-body workout, and can also be used as an introductory mode of exercise.

Make the Pool Your Gym invites you to explore this safe and effective alternative way to get—and stay—fit. If you’re tired of workouts that leave you feeling more battered than better, water workouts may be the solution.

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why water exercise?

Water exercise isn’t new; it’s been around since 200 B.C. Much of the current field of aquatic rehabilitation has its roots in the European and early American spa world. Social bathing was also an important part of ancient Greek and Roman culture. Since earliest recorded history, water has been believed to promote healing and has been widely used in the management of medical ailments.

Natural springs and water therapies became a central focus of many health spas and healers from all backgrounds, who noted the positive effects of water on various medical conditions. It’s through observation and centuries of trial and error that today’s scientific methodology of aquatic treatments have evolved.

The popularity of water classes has increased from 500,000 in the 1990s to over 4 million today, with the water fitness movement partly fueled by the aquatic rehabilitation exercises done by high-profile athletes such as Nancy Kerrigan, Bo Jackson and Carl Lewis. The beauty of a water workout is that it serves both ends of the fitness spectrum, from people with severe chronic conditions to world-class athletes. Note that you don’t need to be a swimmer to do water workouts—non-swimmers or people who don’t want to get their hair wet can take aquatic classes in shallow, waist-deep water.

Water fitness has a long list of benefits and a very short one of risks, and current wellness educators are looking at the aquatic environment as a safe, effective and inexpensive way to preserve health and treat disease. It’s the open door to health and wellness for many people who have limited abilities and chronic conditions. In addition to its role in rehabilitation and physical therapy, water exercise can also provide a strenuous workout for elite athletes.

Advantages of Water Fitness over Land Exercise

Water workouts offer numerous advantages over land workouts. Some high-level trainers use water as a method to engage in sports conditioning or as a way to employ plyometrics. Since water is far denser than air, water can apply up to 12 times greater resistance. The harder you push and pull during a water workout, the more productive it becomes. The resistance of water challenges beginners to highly conditioned athletes alike. Fortunately, water workouts have a built-in safety feature that land workouts lack. Since the amount of resistance in water depends on the speed of movement, you can’t create more resistance than your body can tolerate.

WATER EXERCISE VS. SWIMMING

While swimming is an excellent vehicle for building muscle tone and endurance, it’s limited to using the same set of muscles over and over again. Water exercise offers far more options and goes from horizontal to vertical, thus providing a comprehensive workout in multiple planes. This means participants can perform motions in any and all angles not