Gillys Gym - Health

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3 Seavey Street
Waterville, Me 04901
872-7140
info@gillysgym.com

7 Days A Week
Monday - Friday 4:30a.m. - 9:00p.m.
Saturday & Sunday 7:00 a.m. - 3:00p.m.

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For A Great Workout, Just Add Water!

Now that summer is here, are you looking for a cool way to exercise? Water aerobics is one way you can burn calories and build muscle without breaking a sweat.

Waterwork Basics
Thousands of people are exercising in the water these days, not just to keep cool but because of the numerous benefits. Low-impact water workouts combine cardiovascular exercises with strength training, with little risk of injury. Because of water's buoyancy and the body support it provides, joint, muscle, and bone injuries are almost eliminated. People also benefit from the 90 percent apparent weight loss that occurs when they are submerged in shoulder-deep water. This feeling of weight loss gives exercisers the sense they can accomplish more. (Fitness Management Magazine, April 1998).

Even though exercisers may feel lighter, the added resistance of water makes the aerobics challenging. Water provides 12 times the resistance of air because of its increased density. (Aquacize!, www.fitnesslink.com) As the water pushes against the body, the movements become more difficult, requiring muscles to work harder. Calories are burned and muscles are toned.

Nancy Klein-Freid, water aerobics instructor at the Cooper Fitness Center, said water aerobics is a nice alternative for cross training and recommends it to everyone, young or old, fit or not.

"It's fun, refreshing, and challenging. People can go at their own pace and because we're exercising in the water, it's not embarrassing for those who can't do the exercises all the way," Klein-Freid said.

The Workout
You don't have to go to a water aerobics class to benefit from a water workout. If you have access to a private or public pool, you can begin a water workout. Many of the same exercises you do on land can be done in the water. Walking or running backward and forward in the pool is an excellent workout. You can also do jumping jacks and the cross-country skiing motion. When doing these exercises, Klein-Freid stresses that your entire foot should touch the bottom of the pool. Also during your workout, remember to have your abdominal and gluteal muscles tight and a neutral spine, meaning hips slightly forward and your back straight, not arched.

To add a little variety to your workout, do some exercises with a water noodle. To work your legs, wrap the noodle behind your back, bring your legs straight out in front of you and do front kicks. Or put the noodle under one foot and lift the leg until your knee is at a 90 degree angle to your body and then lower it. You should not raise your knee above hip level. Do two sets of eight repetitions and switch legs. If you want to target your abs, put the noodle under your knees and do crunches.

Weights can also be used to strengthen your arms. The weights, designed for use in the water, come in small, medium, and large. Again because of the water's resistance, traditional weight lifting exercises like bicep curls, tricep extensions, and the chest press are challenging. Klein-Freid recommends two sets of eight repetitions with each arm.

Extra Workout Information
Special equipment or clothing is not required for water aerobics. You might prefer to wear aqua shoes for better traction and to protect your feet from rough pool surfaces. Aqua shoes are sold at many department and sporting goods stores.

Nancy also suggests working out in chest-deep water and keeping the water temperature around 82 degrees Fahrenheit.

Don't let the summer heat prevent you from exercising. The water's just right. Jump in, cool off, and have fun working out.

info@gillysgym.com

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