Scroll down the page. There are various articles dealing with a wide range of subjects, all dealing with exercise in the water. You may find one that is right for you!
Why and How I Started My Own
Masters Program
by Mark Canterbury
With experience as a coach and an undeniable passion for the water, Mark Canterbury decided to start his own Masters club. Building a club from the ground up can be intimidating, but Mark welcomed the challenge with open arms. Mark provides his personal account of why and how he started his own Masters program and offers you a checklist of "to-do's" to start your own Masters program...
Masters Program
by Mark Canterbury
With experience as a coach and an undeniable passion for the water, Mark Canterbury decided to start his own Masters club. Building a club from the ground up can be intimidating, but Mark welcomed the challenge with open arms. Mark provides his personal account of why and how he started his own Masters program and offers you a checklist of "to-do's" to start your own Masters program...
Why and How I Started My Own Masters Program by Mark Canterbury
April 26, 2009
The water has always drawn me back. Having been a competitive swimmer for so many years of my life and coaching Masters and collegiately at Southern Illinois University in addition to coaching with Mecklenburg Aquatic Club, the water became a part of me. I was always drawn back in some way or another. This draw is what finally got me to found Water Exercise Technologies. W.E.T. is dedicated to the fulfillment of life, happiness and health through exercise in the water. With three factions of W.E.T. established; the wide range of aquatic classes, the aquatic therapy and rehab, and the private swimming lessons for adults and kids, the fourth and final component was the incorporation of a Masters club.
Why did I want to start my OWN Masters club? Well, after having been around Masters swimming for most of my life, and after having been involved with it myself for a number of years, I developed an idea of how I thought one should be run. I wanted to establish it and then grow it with my own ideals in mind without having to adhere to any policies a club or facility might impose. It was important for me to have this not just be another program but something that offers quality and consistency. So, yes, I was going to start my OWN club from scratch.
The first thing I had to do was find a venue. Having already nurtured a good relationship with TC Donahue at the Winter Park Racquet Club through my work with W.E.T., I decided to start there. I observed that there were several swimmers that would come and work out on their own, so I approached them first and asked if they'd be interested in having a Masters group at the club. Having found that there was a definite interest, I went to TC and proposed having the Masters club there. I was interested to hear that he too had been approached by a few members as well, so he was most enthusiastic and open to the idea. Great! I now had a pool as well as a few swimmers to get started with. Now what do I do?
Having talked to several of the potential swimmers, I had already gotten a feel for the best times to hold workouts to ensure that I started with a sufficient amount of swimmers to make it cost-effective for me, so the initial workout schedule was set as well. Now to register the club. I contacted the LMSC to go about the process of doing all the necessary paperwork and was surprised to find that it was relatively easy. But here is where I hit my first snag.
Once I had sent the initial paperwork in, I didn't hear anything. I didn't know what the next step was or even if there was anything else I needed to do. Which leads me to my biggest advice for anyone wanting to start up their own Masters club: DON'T BE AFRAID TO ASK FOR HELP! I decided to turn over every stone I knew, and I decided to start with my dad, Kirk Canterbury.
My dad had been involved in Masters for as long as I knew and I knew he had lots of connections. I had no idea the connections he had though. Next thing I knew, I got a call from Mel Goldstein, the national director of club development for USMS. Apparently my dad called Rob Butcher, who in turn called Mel. Mel was nothing short of AMAZING! He has a WEALTH of information and experience that is an invaluable resource to be able to tap into. He answered all my questions. Not only that, but he offered to fly down at no expense to me and help me set it up!
So Mel arrived, we picked him up from the hotel and brought him to the club so he could see firsthand what we were working with. Upon stepping out of the car and seeing the location, his jaw just about hit the ground! He was staring at the lake that sat not 20 yards from the pool. Beautiful Lake Maitland. He said he was looking at a gold mine! He asked if I was going to offer open water swimming. I told him that I had thought about doing some every now and then, but he said that if I offered regular open water swims along with the regular pool workouts, I would have something very few Masters clubs had and the swimmers would flock to partake. Well, guess what? Added to the schedule was regular open water training swims three days a week.
Now I had everything I needed. I had the pool (and lake). I had some swimmers. I had the club registered. Now I just had to get the word out to grow the club. But that's the subject of another article.
If you're looking to start your own Masters club, here's a short checklist:
- Find a venue. Local Y's are a good place to look. Also, any area clubs that have pools. A lot of them are just looking for ways to get usage up.
- Talk it up and have a few swimmers ready to go when you are. It's much easier to grow interest when people see a group (even if its only three to five people) enjoying a workout together.
- Register the club with your Local Master Swimming Committee (LMSC). It's easy and very inexpensive.
- Don't be afraid to ask for help. The swimming community is a tight-knit group! You never know where a good resource will come from.
If you'd like to hear more or have any questions, please feel free to drop me an email at mark.canterbury@waterexercisetechnologies.com.
April 26, 2009
The water has always drawn me back. Having been a competitive swimmer for so many years of my life and coaching Masters and collegiately at Southern Illinois University in addition to coaching with Mecklenburg Aquatic Club, the water became a part of me. I was always drawn back in some way or another. This draw is what finally got me to found Water Exercise Technologies. W.E.T. is dedicated to the fulfillment of life, happiness and health through exercise in the water. With three factions of W.E.T. established; the wide range of aquatic classes, the aquatic therapy and rehab, and the private swimming lessons for adults and kids, the fourth and final component was the incorporation of a Masters club.
Why did I want to start my OWN Masters club? Well, after having been around Masters swimming for most of my life, and after having been involved with it myself for a number of years, I developed an idea of how I thought one should be run. I wanted to establish it and then grow it with my own ideals in mind without having to adhere to any policies a club or facility might impose. It was important for me to have this not just be another program but something that offers quality and consistency. So, yes, I was going to start my OWN club from scratch.
The first thing I had to do was find a venue. Having already nurtured a good relationship with TC Donahue at the Winter Park Racquet Club through my work with W.E.T., I decided to start there. I observed that there were several swimmers that would come and work out on their own, so I approached them first and asked if they'd be interested in having a Masters group at the club. Having found that there was a definite interest, I went to TC and proposed having the Masters club there. I was interested to hear that he too had been approached by a few members as well, so he was most enthusiastic and open to the idea. Great! I now had a pool as well as a few swimmers to get started with. Now what do I do?
Having talked to several of the potential swimmers, I had already gotten a feel for the best times to hold workouts to ensure that I started with a sufficient amount of swimmers to make it cost-effective for me, so the initial workout schedule was set as well. Now to register the club. I contacted the LMSC to go about the process of doing all the necessary paperwork and was surprised to find that it was relatively easy. But here is where I hit my first snag.
Once I had sent the initial paperwork in, I didn't hear anything. I didn't know what the next step was or even if there was anything else I needed to do. Which leads me to my biggest advice for anyone wanting to start up their own Masters club: DON'T BE AFRAID TO ASK FOR HELP! I decided to turn over every stone I knew, and I decided to start with my dad, Kirk Canterbury.
My dad had been involved in Masters for as long as I knew and I knew he had lots of connections. I had no idea the connections he had though. Next thing I knew, I got a call from Mel Goldstein, the national director of club development for USMS. Apparently my dad called Rob Butcher, who in turn called Mel. Mel was nothing short of AMAZING! He has a WEALTH of information and experience that is an invaluable resource to be able to tap into. He answered all my questions. Not only that, but he offered to fly down at no expense to me and help me set it up!
So Mel arrived, we picked him up from the hotel and brought him to the club so he could see firsthand what we were working with. Upon stepping out of the car and seeing the location, his jaw just about hit the ground! He was staring at the lake that sat not 20 yards from the pool. Beautiful Lake Maitland. He said he was looking at a gold mine! He asked if I was going to offer open water swimming. I told him that I had thought about doing some every now and then, but he said that if I offered regular open water swims along with the regular pool workouts, I would have something very few Masters clubs had and the swimmers would flock to partake. Well, guess what? Added to the schedule was regular open water training swims three days a week.
Now I had everything I needed. I had the pool (and lake). I had some swimmers. I had the club registered. Now I just had to get the word out to grow the club. But that's the subject of another article.
If you're looking to start your own Masters club, here's a short checklist:
- Find a venue. Local Y's are a good place to look. Also, any area clubs that have pools. A lot of them are just looking for ways to get usage up.
- Talk it up and have a few swimmers ready to go when you are. It's much easier to grow interest when people see a group (even if its only three to five people) enjoying a workout together.
- Register the club with your Local Master Swimming Committee (LMSC). It's easy and very inexpensive.
- Don't be afraid to ask for help. The swimming community is a tight-knit group! You never know where a good resource will come from.
If you'd like to hear more or have any questions, please feel free to drop me an email at mark.canterbury@waterexercisetechnologies.com.
The Benefits of Aquatic Therapy
By D Swain, published May 07, 2007
Aquatic therapy, also called hydrotherapy, is a great alternative to traditional physical therapy. This form of therapy has been used as a form of medical treatment for many centuries. It is used to treat a variety of medical conditions and diseases such as arthritis, multiple sclerosis, strokes, Parkinson's Disease, obesity, and muscular dystrophy. Aquatic therapy provides many more benefits than traditional therapy performed out of water. This article will explain the various benefits that it provides.
Buoyancy
One of the main benefits of aquatic therapy is the buoyancy that the water provides the patient. While in the water, the human body feels much lighter than it would feel on land. The water gives much needed support when the patient's muscles and joints are not able to support much weight. This allows them to complete the exercises much easier than they normally would be able to. People who are obese or those who suffer from arthritis benefit the most from this.
Resistance
Another benefit of aquatic therapy is the water resistance a patient experiences while in the pool for therapy. Air resistance is much less than water resistance, so patients exercising in the water use many more muscles than they would by exercising on land. The water resistance also helps to improve the patient's strength and balance.
Hydrostatic Pressure
The hydrostatic pressure exerted by the water is yet another benefit of aquatic therapy. When patients are almost completely submerged in the water, their blood starts circulating much better throughout their body. This normally reduces swelling in the lower extremities of the body. It also helps relieve any joint stress or pains that the patient may be suffering from.
Temperature
Aquatic therapy is performed in a heated pool with temperatures normally between 92 and 96 degrees. The heated water helps the aching muscles and joints to relax. It also improves blood circulation. Patients suffering from back pain and muscle spasms are the ones who benefit the most from the heat.
Although aquatic therapy does not work for people with some medical conditions, it is very beneficial for most patients with various diseases and conditions. This form of therapy helps to improve blood circulation, muscle strength, balance, and endurance. It is also helpful in reducing blood pressure and joint pains in people who suffer from arthritis. If you feel that you can benefit from aquatic therapy, discuss it with your doctor before beginning an exercise regimen.
Aquatic Therapy Reviewed
By Laura Inverarity, D.O., About.com
Created: November 7, 2005
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
See More About: Overview:
Aquatic therapy is a type of physical therapy that involves performing exercises in the water. Aquatic therapy is especially beneficial for people who have difficulty with weight bearing activities due to arthritis, recent fracture, sprains, or their weight. Exercising in the water provides several benefits that exercise on land can not. Below aquatic therapy will be reviewed as well as it's many benefits.
Why Aquatic Therapy?:
Exercising in the water provides many benefits that exercising on land can not. First, buoyancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is helpful for those who can not tolerate exercising on land due to joint pain. Water also provides assistance and resistance while exercising so that one can progress through various levels of activity while increasing strength.
Aquatic Therapy and Strengthening:
Aquatic therapy can help one build strength in weak and injured muscles. Initially exercises can be performed in the direction of assistance. When strength progresses, the exercise can be modified to occur in a non resistant pattern, and finally against the resistance of the water. This unique feature is difficult to achieve while exercising on "land."
Aquatic Therapy and Healing:
Aquatic therapy also can help promote healing to the site of injury. By exercising in warm water, vasodilation of the blood vessels occurs. This will increase blood flow to the injury and result in increase oxygen delivery and healing of damaged tissue.
Aquatic Therapy and You:
Aquatic therapy is beneficial for a variety of patient populations. People who suffer from arthritis often have an improvement in range of motion from aquatic therapy. Water unloads uncomfortable extremities while helping to loosen stiff joints. Overweight patients also enjoy aquatic therapy by burning calories in an environment that assists in cushioning their joints. Another patient population that has found aquatic therapy to be quite beneficial includes patients with fibromyalgia.
By Laura Inverarity, D.O., About.com
Created: November 7, 2005
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
See More About: Overview:
Aquatic therapy is a type of physical therapy that involves performing exercises in the water. Aquatic therapy is especially beneficial for people who have difficulty with weight bearing activities due to arthritis, recent fracture, sprains, or their weight. Exercising in the water provides several benefits that exercise on land can not. Below aquatic therapy will be reviewed as well as it's many benefits.
Why Aquatic Therapy?:
Exercising in the water provides many benefits that exercising on land can not. First, buoyancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is helpful for those who can not tolerate exercising on land due to joint pain. Water also provides assistance and resistance while exercising so that one can progress through various levels of activity while increasing strength.
Aquatic Therapy and Strengthening:
Aquatic therapy can help one build strength in weak and injured muscles. Initially exercises can be performed in the direction of assistance. When strength progresses, the exercise can be modified to occur in a non resistant pattern, and finally against the resistance of the water. This unique feature is difficult to achieve while exercising on "land."
Aquatic Therapy and Healing:
Aquatic therapy also can help promote healing to the site of injury. By exercising in warm water, vasodilation of the blood vessels occurs. This will increase blood flow to the injury and result in increase oxygen delivery and healing of damaged tissue.
Aquatic Therapy and You:
Aquatic therapy is beneficial for a variety of patient populations. People who suffer from arthritis often have an improvement in range of motion from aquatic therapy. Water unloads uncomfortable extremities while helping to loosen stiff joints. Overweight patients also enjoy aquatic therapy by burning calories in an environment that assists in cushioning their joints. Another patient population that has found aquatic therapy to be quite beneficial includes patients with fibromyalgia.
OPEN WATER SWIM IN TRIATHLON - READ THIS TO SUCCEED
July 08, 2008
This article is written primarily for complete newbies and beginners, but it could also be helpful to experienced and competitive Triathletes.
The open water swim is considered by many as the hardest and worst part of Triathlon. Some are completely put off by it - hence the invention of a sport called Duathlon where swimming is eliminated altogether. But since you're reading this article, we bet you're looking for ways to make the mayhem of the swim a better experience for yourself. Below are a few suggestions that will help you succeed.
- Technique, technique, technique. As with other sports, you must work on your technique. Being comfortable in the water because you got the technique down will give you confidence in your abilities and potential outcome. Since the whole issue with the open water swim is primarily based on fear, having confidence will do wonders for your performance. High cadence and quick change of support promoted in Pose Swimming, come especially handy in the open water swim, the technique will allow you to move faster and easier in the mayhem of hundreds of bodies around you moving alongside.
- Fear only fear itself. Before you even get to the start line, take a look around you, look at everyone that will race with you and know - they have similar concerns as you and they have similar fears. Now that you know that everyone is pretty much in the same frenzy - take a deep breath and take the fear out of the equation. Fear has a funky effect on us - when in fear we don't act as we normally would. Fear diminishes our capacity to perform at our best, so the only thing to fear is fear itself.
- Eliminate the unknown. When you know what's happening and where you're trying to go, it makes it easier to focus on the right things like how fast you can get there. By getting familiar with the area of where the swim part of your race will start and checking out the course, you will help eliminate the uncertainties that contribute to developing a state of fear. It also might be a good idea to decide before-hand where you should be at the start line - left or right, front middle or back of the pack.
- Stay Positive. A number of things can and probably will go wrong. You might and probably will get hit, punched, smashed or pushed. There will be plenty of opportunity to freak out and get upset or annoyed, but none of it matters. You're here to race, none of what might go wrong is premeditated, nobody is out to ruin your best day, they are just trying to win the race. No matter what happens, as long as you got yourself in one piece you're doing just fine. When things do go wrong, keep in mind that something similar or worse has already happened to someone else, you're not the first one, certainly not the last one. Keep moving. You signed up for this.
- Stay Focused. As said above, no matter what happens - keep going. Stay focused on the race and your movement forward in it. Nothing else matters at that point in time. The guy next to you doesn't matter, the one swimming right over you doesn't matter either, if that does happen it will be to your benefit to try and keep up. Focusing on your technique will help you maintain your composure and that's vital to your success.
- Expect to Succeed. Going in to the race hoping you'd make it out ok is fair, but try racing next time with a different attitude and it might just make this crazy race more like a game that it should be for you. Your success might not be that noticeable to others, but it'd still be your personal success and that cannot be underestimated.
Article by Dr. Nicholas Romanov
Composed by L. Romanov
Taking the First Step - Benefits of Water Exercise
Karl Knopf, ED.D.
Water is a critical component of life. Most health professionals recommend we drink eight glasses of water a day and more if we are active. But I'm here to suggest that we use it to exercise in. No, I don't mean the old stand by of swimming, but rather I would like to suggest it as a means to cross-train in or as a mode of exercise for the beginner or for the person with a chronic condition. Water exercise is an excellent modality to develop a comprehensive fitness, routine. Water is an ideal place to Take the First Step to health and fitness because it can be adapted and modified to the individual depending upon their particular needs. The beauty of water exercise is that it can provide a strenuous work-out for the elite athlete or can be tailored to meet the needs of the novice. Water is a perfect place for the person who has joint problems to start exercising in because it allows the effects of gravity to be diminished and allows movements to occur that would be painful and difficult on land. For the injured runner it allows them to maintain their aerobic function while not causing further damage. Deep water running has proven very successful to many world class athletes who have overuse injuries. The usage of gloves and equipment allows folks to develop upper body strength without using weights.
The benefits of a water fitness routine are many.
PHYSIOLOGICAL BENEFITS
improved muscular strength and endurance
increased flexibility
expanded cardiovascular fitness
SOCIAL/PSYCHOLOGICAL BENEFITS
improved self-confidence and self-esteem
less pain and expanded movements
increased social interaction and new friendships
The social benefits may be even more important than the actual gains seen from the physiological benefits because many times it is social reasons that people keep exercising. Physical fitness of the nineties is about getting more active and enjoying it rather than sweat and pain. For the person who is just Taking The First Step listen to your body and train at a level that feels just right for YOU! Find a sport or an activity that feels good for YOU, and for some people water exercise fits just right!
WATER EXERCISE TIPS
Water exercise heart rates are lower than land based training heart rates, so make the necessary adjustments. Rates of perceived exertion are generally a good way to train in the water.
Protect your feet from the pool surface, wear aqua-shoes that will protect your feet and lessen your chances of falling
Don't over do it! Water exercise is still exercise even though it may not feel like it, don't push it!
Be safe. Always have someone close by when in the pool.
Protect your skin and your eyes. Wear hats and sunglasses along with suntan lotion in an outdoor pool.
If this sounds like a way that you would like to get healthy and fit here are some suggestions to get you started. The Fifty-Plus office has some excellent books available by Dr. Katz and also Dr. Knopf on how to get started in a water fitness program. If you like to exercise with a group look into water exercise classes taught by qualified personnel at the local community college, YMCA, or health club. Also, the Arthritis Foundation offers safe and sane water programs. Lastly, I have seen many of my students who started exercising in the water that were in pain and had to use wheelchairs, walkers and canes get into a well designed water program and after several months begin to feel better and become more independent and best of all laugh and have FUN. Hurry up; go grap your suit and a towel and dive into wonderful way to get healthy and fit!
Karl Knopf, Ed.D. is Director of Fitness Educators of Older Adults Association.
Benefits of Water Exercise
Aquatic Therapy Helps Reduce Back Pain
By Anne Asher, About.com
Updated: November 20, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About: zSB(3,3)zob();if(zs The special properties of water can provide you with excellent benefits if you are trying to heal a back injury. Being in water provides a safe environment for working out your muscles and stretching your body. It also allows you to do more than you would on land by eliminating the constraints imposed by gravity.
Water exercise is done in shallow, mid-deep and deep water, depending upon your level of conditioning and the goals of your workout.
Muscle Strengthening Water exercise can strengthen back, ab and hip muscles, all key for a healthy spine. The flow of water resists movement, and functions similarly to weight training: it gets your muscles strong. Being immersed in water places pressure all over your body. To build strength, you must work your muscles against this pressure. The deeper in the water you go, the more pressure will be exerted, and the harder the workout will be.
Beginners should stay close to the shallow water, where the floor and sides of the pool can provide stability, if need be. Working in deeper water while wearing a flotation belt will increase the challenge.
Increasing Joint Range of Motion The buoyancy of the water helps take the load off your joints. It creates a significant degree of weightlessness, allowing you to perform movements with ease. To develop range of motion, the goal is to take each body part through its full path of motion. However, even with the weightlessness provided by the water, it is best to begin gently and slowly to avoid re-injury. Core Stabilization Exercise The pool is a great place to work on low back and core strengthening. Exercises that work the hips are good for stabilizing the low back. Water walking, bicycling (deep water only), kicks and ab exercises are common. In general, trunk stabilization is accomplished by first establishing a neutral spine, and then moving legs and arms while the spine stays where it is. Any water depth will provide benefits. Aquatic equipment such as the floatation belt and the dumbbells can support you in such a way as to accentuate access to the core muscles that stabilize body posture. Another way to develop trunk stabilization in the water is by working on your balance. You can position yourself on certain pieces of aquatic equipment such as kickboards or swim bars (long dumbbells) and try to stay there. You can try to sit, or kneel, or even stand. Balance exercises in the water will cause all muscles in your trunk to work to hold you upright.
Motivation Working out in water is relaxing. For many people it is pleasant and even fun. The buoyancy of water takes weight and load off of the joints, which can result in decreased joint pain. Together these benefits of working out in water result in longer and more frequent workouts, providing improved results in the healing or managing of back problems. Stay Fit While Your Heal Your Back InjuryHas your doctor or physical therapist advised you to avoid weight bearing and/or high impact exercise until your back heals? Many active people who are injured fret over lost time at the gym. But by substituting your normal routine with water workouts, you can minimize the loss of fitness due to the reduced activity. You can also use the opportunity to get strong in the right places, such as ab, back and hip muscles. Water aerobics can keep your heart and lungs fit. Deep water exercises wearing a flotation device and using other pieces of aquatic equipment can help you continue to get strong even through periods of reduced activity. Because you are not foing weight bearing exercises when you workout in the water, the chances of aggravating your injury is greatly reduced.
Decreased Pain When you workout in water, you are immersed in a supportive medium that minimized joint pain and makes it easy to move. This works especially well for people with arthritis. Australian researchers compared water exercise to land based exercise with 60 people who had low back pain, and found that both types of exercise significantly reduced pain in participants.
Sources:
Sjogren T, Long N, Storay I, Smith J Physiother Res Int. 1997;2(4):212-22.
Konlian, C., [link url= http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve]Aquatic therapy: making a wave in the treatment of low back injuries. Orthop Nurs. 1999 Jan-Feb 18(1)
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Aquatic Therapy Helps Reduce Back Pain
By Anne Asher, About.com
Updated: November 20, 2007
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About: zSB(3,3)zob();if(zs The special properties of water can provide you with excellent benefits if you are trying to heal a back injury. Being in water provides a safe environment for working out your muscles and stretching your body. It also allows you to do more than you would on land by eliminating the constraints imposed by gravity.
Water exercise is done in shallow, mid-deep and deep water, depending upon your level of conditioning and the goals of your workout.
Muscle Strengthening Water exercise can strengthen back, ab and hip muscles, all key for a healthy spine. The flow of water resists movement, and functions similarly to weight training: it gets your muscles strong. Being immersed in water places pressure all over your body. To build strength, you must work your muscles against this pressure. The deeper in the water you go, the more pressure will be exerted, and the harder the workout will be.
Beginners should stay close to the shallow water, where the floor and sides of the pool can provide stability, if need be. Working in deeper water while wearing a flotation belt will increase the challenge.
Increasing Joint Range of Motion The buoyancy of the water helps take the load off your joints. It creates a significant degree of weightlessness, allowing you to perform movements with ease. To develop range of motion, the goal is to take each body part through its full path of motion. However, even with the weightlessness provided by the water, it is best to begin gently and slowly to avoid re-injury. Core Stabilization Exercise The pool is a great place to work on low back and core strengthening. Exercises that work the hips are good for stabilizing the low back. Water walking, bicycling (deep water only), kicks and ab exercises are common. In general, trunk stabilization is accomplished by first establishing a neutral spine, and then moving legs and arms while the spine stays where it is. Any water depth will provide benefits. Aquatic equipment such as the floatation belt and the dumbbells can support you in such a way as to accentuate access to the core muscles that stabilize body posture. Another way to develop trunk stabilization in the water is by working on your balance. You can position yourself on certain pieces of aquatic equipment such as kickboards or swim bars (long dumbbells) and try to stay there. You can try to sit, or kneel, or even stand. Balance exercises in the water will cause all muscles in your trunk to work to hold you upright.
Motivation Working out in water is relaxing. For many people it is pleasant and even fun. The buoyancy of water takes weight and load off of the joints, which can result in decreased joint pain. Together these benefits of working out in water result in longer and more frequent workouts, providing improved results in the healing or managing of back problems. Stay Fit While Your Heal Your Back InjuryHas your doctor or physical therapist advised you to avoid weight bearing and/or high impact exercise until your back heals? Many active people who are injured fret over lost time at the gym. But by substituting your normal routine with water workouts, you can minimize the loss of fitness due to the reduced activity. You can also use the opportunity to get strong in the right places, such as ab, back and hip muscles. Water aerobics can keep your heart and lungs fit. Deep water exercises wearing a flotation device and using other pieces of aquatic equipment can help you continue to get strong even through periods of reduced activity. Because you are not foing weight bearing exercises when you workout in the water, the chances of aggravating your injury is greatly reduced.
Decreased Pain When you workout in water, you are immersed in a supportive medium that minimized joint pain and makes it easy to move. This works especially well for people with arthritis. Australian researchers compared water exercise to land based exercise with 60 people who had low back pain, and found that both types of exercise significantly reduced pain in participants.
Sources:
Sjogren T, Long N, Storay I, Smith J Physiother Res Int. 1997;2(4):212-22.
Konlian, C., [link url= http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve]Aquatic therapy: making a wave in the treatment of low back injuries. Orthop Nurs. 1999 Jan-Feb 18(1)
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Life in the Slow Lane by Martha Katzeff
May 1, 2006
I love to compete. I swam in my first competition at the tender young age of 50.
Until then, I had been a runner for 22 years. Knee surgery was the end of my daily running regimen and the start of crosstraining. I had always loved to swim in my younger days, but as an adult with work and family responsibilities it was far easier to put on running shoes and go out the door for an hour.
I rekindled my interest in swimming after the knee surgery and during my daughter’s swim team days. I took several private lessons from her coach and began swimming in earnest after a 30-year hiatus. Soon after, the manager of a pool company told me about Masters Swimming (explaining to me what it was first) and I found a team to join. I was convinced that my two or three times-a-week, 45-minute lap swimming put me in the “good swimmer” category. What an eye-opener that was! I had absolutely no idea that many Masters swimmers started out as competitive high school and college swimmers.
At the coach’s suggestion, I attended a stroke clinic before I went to an actual practice. Right then and there, I suspected that I might be out of my league, but persevered. When I did attend my first workout, I didn’t know what to expect. The coach suggested that I start in Lane 1 at the end of the lane. Having no idea what he was talking about, I just got in the water where he was pointing. In the lane already were five women who had clearly been swimming together for a long time and, to me, looked extremely intimidating. The coach wrote the workout on the board and I looked at all those numbers, turned to one of the women in the lane and said, “What’s that??” After collectively rolling their eyes, one of them explained the sequence to me. Still completely clueless, I got behind the last woman, started to swim and tried my best to stay out of everyone’s way. It was touch and go for me for about 2 months. I sorely tried the patience of both the coach and the other women in the lane (yes, we were all women most of the time), but finally, got it.
With the help of weekly stroke clinics, which I attended religiously, and patient tutoring from my lane mates (who warmed up to me after they realized that I was there to stay and eager to swim), I became a die-hard Masters swimmer.
Along the way, I struck up a friendship with another new-to-swimming (she had just learned how to swim a year earlier!) die-hard, Masters woman. Together, we decided that we were going to compete even though we’d only been swimming a short time.
We signed up for a local meet and off we went. My husband was gracious enough to give up his Sunday morning racquetball game to drive us there and cheer. When we got there and saw all the swimmers, we were so overcome with anxiety that we could hardly breathe, let alone swim. We stood mesmerized, watching the first few events, and then it dawned on us -- that -- wait a minute -- a lot of those swimmers are not so fast . . . and not so young.
We ended up becoming meet junkies and competing together whenever we could. In the summer we plot out all the open water swims we’re going to do (here in the Northeast, open water swim season is very short) and then tell our husbands that we’re busy every single summer Sunday morning and hope that they will understand.
Four years and many competitions later, I’m still a lane 1 swimmer, but now I’m the engine instead of the caboose. One of the best things about Masters swimming is the inclusiveness of all ages and abilities. Our lane 1 became a close-knit group of women who from time to time met outside the pool for a “lane 1 dinner.”
Last year, our team lost its pool when the building that housed it was sold. It was a devastating loss for all of us because there was no one pool available that could absorb our more than 100 swimmers. The team fell apart, although a large part of the team did merge with another local team. Sadly, our lane 1 group went its separate ways (although we still meet for dinner occasionally).
I joined a team locally known for its extreme competitiveness and landed in their midst just at the start of their gearing-up-for-Nationals training. It was quite a bit of culture shock for me to go, in the space of a week, from a mostly laid back group of swimmers to a flock of Type A personalities launching themselves into training hyper-drive. Still reeling from the loss of my other team, I threw myself into the fray and signed up for Nationals.
To the credit of the coaches of my new team, I was always given lots of encouragement and training for the competition, just as if I were one of the faster swimmers on the team, and, indeed, was the only representative from my lane on our Nationals team.
Upon reflection, I realized it took a lot of chutzpah for a lane 1 swimmer, and the newest member of the team, to even contemplate competing on that level. Nevertheless, I went to Nationals and even managed not to finish absolutely dead last in one of my events. The atmosphere in Florida was exhilarating. No one there ever questioned my right to swim with the “big guns” and the cheers were just as loud for the slower swimmers as for the record holders. (In some cases, louder!) I went home rejuvenated and ready to tackle whatever swim challenges the coaches threw at me. My coach asked me what my goals are for the coming season and I gave him quite an ambitious list and hope to meet as many as I can.
In the meantime I will continue to swim and cross-train with an eye toward the 2006 Nationals. The subject of Nationals came up in the locker room recently. One of the women mentioned several teams who had brought only their “best” swimmers to Nationals this past spring. This caused quite a stir among the rest of us. The general consensus was that bringing only the best swimmers goes against almost everything Masters swimming embodies. It flies in the face of the USMS rule that allows any swimmer to enter three events without meeting qualifying times, which levels the playing field. I certainly hope those teams reconsider their strategy and include their enthusiastic, not-quite-best yet swimmers the next time they go to a Nationals meet.
For me, competition keeps me motivated and focused. In fact, I look forward to entering Nationals at 90 so that I can enter six events without a qualifying time!
Water Exercise for SeniorsMake a (Fitness) Splash
By Dulce Zamora
WebMD Feature
Reviewed By Charlotte Grayson
Blah and old. That's how Patricia Culbert of Waterbury, Conn., felt about herself at 58. "I thought, 'This is it, it's over. I'm done, and I'm not doing any more,'" she says.
The substitute high school teacher yearned for the energy of her youth, and thought that if she could only get herself to work out on a stationary bike for 15 minutes a day, she would feel better. She even promised her niece that she would do it.
Weeks passed, however, and Patricia hadn't got anywhere near the bike. She felt like she was cheating herself and her niece.
So she searched the Web for a compatible activity that she could get excited about. That's when she found the AARP's TriUmph Classic, a triathlon race for people 50 years and older. Since one person or a group of three could perform the relay event, Patricia recruited her sisters -- a twin and one two years older -- to do it with her.
Patricia ended up training for the swim portion of the relay, even though she hadn't done a lap in 18 years. The first time she stepped into the pool, she was worried. "Oh my God," she thought, "My body's not doing what I want it to do."
But she pressed on, following AARP's training recommendations of gradually increasing the number of laps she could do without stopping. Twelve weeks later, at the official relay in San Dimas, Calif., Patricia swam her best ever: 400 meters nonstop in less than 11 minutes.
A Dive into Good Health
Experts in fitness for older adults aren't surprised about the benefits of water exercise.
"It's clear that aqua aerobics or water-based activities provide significant benefits for older adults, including increasing metabolism," says Wojtek Chodzko-Zajko, PhD, head of the department of kinesiology at the University of Illinois at Urbana-Champaign. At his former post at the University of Alabama, he led research for 15 years that looked into the effects of physical activity (both on land and in water) among older adults.
In addition to increasing metabolism, Chodzko-Zajko says physical activity in general improves cardiovascular health, increases strength, slows down age-related loss of muscle mass, and the decrease of reaction time that comes with getting older.
There are psychological and social benefits as well. People feel better about themselves, are more engaged in community activities, and they tend to not lose their independence because they're physically fit, says Chodzko-Zajko.
Bottom line, there are many reasons for older adults to "just do it."
So when a recent study came out declaring the pluses of workouts in H20, no one threw up their goggles in excitement. The research led by Nobuo Takeshima of Nagoya City University of Japan appears in the March 2002 issue of Medicine & Science in Sports and Exercise.
"It didn't tell me anything I didn't already know," says Shannon Whetstone Mescher, a certified health educator and vice president of programs and services for the ArthritisFoundation (AF), who reviewed the study.
Takeshima's research found that older women who participated in regular water exercise over 12 weeks experienced more strength, flexibility, and agility, and better total cholesterol levels.
Michael E. Rogers, PhD, Takeshima's co-author and director of the Center for Physical Activity and Aging at Wichita State University in Kansas, says the difference between their research and others lies in the focus of the investigation.
Previous studies, he says, concentrated on the cardiovascular benefits and safety of swimming or aqua aerobics. "Our study combined aqua aerobics -- walking and dancing in the water -- with actual strength training in the water. The participants lifted weights while they were in the water."
On average, he says aqua exercise participants increased their strength by 27% in the quadriceps, 40% in the hamstrings, and about 10% in the upper body region.
Rogers attributes the increase in strength to the resistance that can be more easily experienced in water than on land.
Aquatic Classes for the Masses
If anyone has put muscle behind water fitness programs, it's the Arthritis Foundation. The organization has been hosting aquatic classes for all ages at local gyms and hospitals in the last 25 years.
"It's our most popular program," says Whetstone Mescher, who observes that many people enjoy being able to exercise and socialize with others in the pool.
For those with bone, muscle, or joint troubles, the warmth, buoyancy, and resistance of the water supposedly challenges the body while easing strain on problematic areas. "Over a period of time," she says, "people see things like a decrease in pain, improved daily function, and improved perceived quality of life."
Even people who don't have access to a local pool can enjoy these benefits. The Arthritis Foundation offers a video on how to safely and effectively exercise in a spa or a hot tub. For more information about the video and to find the nearest AF aquatic class near you, call 1-800-283-7800 or log on to www.arthritis.org.
A Life-Changing Habit
Swimming three to four times a week has helped Patricia feel healthier and more coordinated. In the water, she doesn't feel any pain, even though she suffered a major back injury from an accident a few years before. Now almost 60 years old, she has more energy than ever, and is "having a blast" teaching high-schoolers.
Patricia plans to continue her water workouts. In fact, she's signed up for two more AARP relays with her sisters this year. The events have also given them the chance to be alone for the first time in 30 years. Last year, they were so excited about being together, they had facials and makeup done, and got uniforms for the triathlon.
The story is remarkable, but it is only one of many that show the life-changing effect of exercise.
"It's important to choose activities that you enjoy," advises Margaret Hawkins, Campaign Manager of Health for the AARP. "Search for that activity and make it a habit."
"It is never too late to introduce physical activity in life," says Chodzko-Zajko. And the AARP knows that. The oldest swimmer at one of their TriUmph Classics last year was 83.
To find out more about the AARP's exercise initiatives, call 1-800-424-3410 or go to their Web site at www.aarp.org.
Published April 12, 2002
©1996-2005 WebMD Inc. All rights reserved.Last Editorial Review: 1/30/2005 11:35:19 PM
May 1, 2006
I love to compete. I swam in my first competition at the tender young age of 50.
Until then, I had been a runner for 22 years. Knee surgery was the end of my daily running regimen and the start of crosstraining. I had always loved to swim in my younger days, but as an adult with work and family responsibilities it was far easier to put on running shoes and go out the door for an hour.
I rekindled my interest in swimming after the knee surgery and during my daughter’s swim team days. I took several private lessons from her coach and began swimming in earnest after a 30-year hiatus. Soon after, the manager of a pool company told me about Masters Swimming (explaining to me what it was first) and I found a team to join. I was convinced that my two or three times-a-week, 45-minute lap swimming put me in the “good swimmer” category. What an eye-opener that was! I had absolutely no idea that many Masters swimmers started out as competitive high school and college swimmers.
At the coach’s suggestion, I attended a stroke clinic before I went to an actual practice. Right then and there, I suspected that I might be out of my league, but persevered. When I did attend my first workout, I didn’t know what to expect. The coach suggested that I start in Lane 1 at the end of the lane. Having no idea what he was talking about, I just got in the water where he was pointing. In the lane already were five women who had clearly been swimming together for a long time and, to me, looked extremely intimidating. The coach wrote the workout on the board and I looked at all those numbers, turned to one of the women in the lane and said, “What’s that??” After collectively rolling their eyes, one of them explained the sequence to me. Still completely clueless, I got behind the last woman, started to swim and tried my best to stay out of everyone’s way. It was touch and go for me for about 2 months. I sorely tried the patience of both the coach and the other women in the lane (yes, we were all women most of the time), but finally, got it.
With the help of weekly stroke clinics, which I attended religiously, and patient tutoring from my lane mates (who warmed up to me after they realized that I was there to stay and eager to swim), I became a die-hard Masters swimmer.
Along the way, I struck up a friendship with another new-to-swimming (she had just learned how to swim a year earlier!) die-hard, Masters woman. Together, we decided that we were going to compete even though we’d only been swimming a short time.
We signed up for a local meet and off we went. My husband was gracious enough to give up his Sunday morning racquetball game to drive us there and cheer. When we got there and saw all the swimmers, we were so overcome with anxiety that we could hardly breathe, let alone swim. We stood mesmerized, watching the first few events, and then it dawned on us -- that -- wait a minute -- a lot of those swimmers are not so fast . . . and not so young.
We ended up becoming meet junkies and competing together whenever we could. In the summer we plot out all the open water swims we’re going to do (here in the Northeast, open water swim season is very short) and then tell our husbands that we’re busy every single summer Sunday morning and hope that they will understand.
Four years and many competitions later, I’m still a lane 1 swimmer, but now I’m the engine instead of the caboose. One of the best things about Masters swimming is the inclusiveness of all ages and abilities. Our lane 1 became a close-knit group of women who from time to time met outside the pool for a “lane 1 dinner.”
Last year, our team lost its pool when the building that housed it was sold. It was a devastating loss for all of us because there was no one pool available that could absorb our more than 100 swimmers. The team fell apart, although a large part of the team did merge with another local team. Sadly, our lane 1 group went its separate ways (although we still meet for dinner occasionally).
I joined a team locally known for its extreme competitiveness and landed in their midst just at the start of their gearing-up-for-Nationals training. It was quite a bit of culture shock for me to go, in the space of a week, from a mostly laid back group of swimmers to a flock of Type A personalities launching themselves into training hyper-drive. Still reeling from the loss of my other team, I threw myself into the fray and signed up for Nationals.
To the credit of the coaches of my new team, I was always given lots of encouragement and training for the competition, just as if I were one of the faster swimmers on the team, and, indeed, was the only representative from my lane on our Nationals team.
Upon reflection, I realized it took a lot of chutzpah for a lane 1 swimmer, and the newest member of the team, to even contemplate competing on that level. Nevertheless, I went to Nationals and even managed not to finish absolutely dead last in one of my events. The atmosphere in Florida was exhilarating. No one there ever questioned my right to swim with the “big guns” and the cheers were just as loud for the slower swimmers as for the record holders. (In some cases, louder!) I went home rejuvenated and ready to tackle whatever swim challenges the coaches threw at me. My coach asked me what my goals are for the coming season and I gave him quite an ambitious list and hope to meet as many as I can.
In the meantime I will continue to swim and cross-train with an eye toward the 2006 Nationals. The subject of Nationals came up in the locker room recently. One of the women mentioned several teams who had brought only their “best” swimmers to Nationals this past spring. This caused quite a stir among the rest of us. The general consensus was that bringing only the best swimmers goes against almost everything Masters swimming embodies. It flies in the face of the USMS rule that allows any swimmer to enter three events without meeting qualifying times, which levels the playing field. I certainly hope those teams reconsider their strategy and include their enthusiastic, not-quite-best yet swimmers the next time they go to a Nationals meet.
For me, competition keeps me motivated and focused. In fact, I look forward to entering Nationals at 90 so that I can enter six events without a qualifying time!
Water Exercise for SeniorsMake a (Fitness) Splash
By Dulce Zamora
WebMD Feature
Reviewed By Charlotte Grayson
Blah and old. That's how Patricia Culbert of Waterbury, Conn., felt about herself at 58. "I thought, 'This is it, it's over. I'm done, and I'm not doing any more,'" she says.
The substitute high school teacher yearned for the energy of her youth, and thought that if she could only get herself to work out on a stationary bike for 15 minutes a day, she would feel better. She even promised her niece that she would do it.
Weeks passed, however, and Patricia hadn't got anywhere near the bike. She felt like she was cheating herself and her niece.
So she searched the Web for a compatible activity that she could get excited about. That's when she found the AARP's TriUmph Classic, a triathlon race for people 50 years and older. Since one person or a group of three could perform the relay event, Patricia recruited her sisters -- a twin and one two years older -- to do it with her.
Patricia ended up training for the swim portion of the relay, even though she hadn't done a lap in 18 years. The first time she stepped into the pool, she was worried. "Oh my God," she thought, "My body's not doing what I want it to do."
But she pressed on, following AARP's training recommendations of gradually increasing the number of laps she could do without stopping. Twelve weeks later, at the official relay in San Dimas, Calif., Patricia swam her best ever: 400 meters nonstop in less than 11 minutes.
A Dive into Good Health
Experts in fitness for older adults aren't surprised about the benefits of water exercise.
"It's clear that aqua aerobics or water-based activities provide significant benefits for older adults, including increasing metabolism," says Wojtek Chodzko-Zajko, PhD, head of the department of kinesiology at the University of Illinois at Urbana-Champaign. At his former post at the University of Alabama, he led research for 15 years that looked into the effects of physical activity (both on land and in water) among older adults.
In addition to increasing metabolism, Chodzko-Zajko says physical activity in general improves cardiovascular health, increases strength, slows down age-related loss of muscle mass, and the decrease of reaction time that comes with getting older.
There are psychological and social benefits as well. People feel better about themselves, are more engaged in community activities, and they tend to not lose their independence because they're physically fit, says Chodzko-Zajko.
Bottom line, there are many reasons for older adults to "just do it."
So when a recent study came out declaring the pluses of workouts in H20, no one threw up their goggles in excitement. The research led by Nobuo Takeshima of Nagoya City University of Japan appears in the March 2002 issue of Medicine & Science in Sports and Exercise.
"It didn't tell me anything I didn't already know," says Shannon Whetstone Mescher, a certified health educator and vice president of programs and services for the ArthritisFoundation (AF), who reviewed the study.
Takeshima's research found that older women who participated in regular water exercise over 12 weeks experienced more strength, flexibility, and agility, and better total cholesterol levels.
Michael E. Rogers, PhD, Takeshima's co-author and director of the Center for Physical Activity and Aging at Wichita State University in Kansas, says the difference between their research and others lies in the focus of the investigation.
Previous studies, he says, concentrated on the cardiovascular benefits and safety of swimming or aqua aerobics. "Our study combined aqua aerobics -- walking and dancing in the water -- with actual strength training in the water. The participants lifted weights while they were in the water."
On average, he says aqua exercise participants increased their strength by 27% in the quadriceps, 40% in the hamstrings, and about 10% in the upper body region.
Rogers attributes the increase in strength to the resistance that can be more easily experienced in water than on land.
Aquatic Classes for the Masses
If anyone has put muscle behind water fitness programs, it's the Arthritis Foundation. The organization has been hosting aquatic classes for all ages at local gyms and hospitals in the last 25 years.
"It's our most popular program," says Whetstone Mescher, who observes that many people enjoy being able to exercise and socialize with others in the pool.
For those with bone, muscle, or joint troubles, the warmth, buoyancy, and resistance of the water supposedly challenges the body while easing strain on problematic areas. "Over a period of time," she says, "people see things like a decrease in pain, improved daily function, and improved perceived quality of life."
Even people who don't have access to a local pool can enjoy these benefits. The Arthritis Foundation offers a video on how to safely and effectively exercise in a spa or a hot tub. For more information about the video and to find the nearest AF aquatic class near you, call 1-800-283-7800 or log on to www.arthritis.org.
A Life-Changing Habit
Swimming three to four times a week has helped Patricia feel healthier and more coordinated. In the water, she doesn't feel any pain, even though she suffered a major back injury from an accident a few years before. Now almost 60 years old, she has more energy than ever, and is "having a blast" teaching high-schoolers.
Patricia plans to continue her water workouts. In fact, she's signed up for two more AARP relays with her sisters this year. The events have also given them the chance to be alone for the first time in 30 years. Last year, they were so excited about being together, they had facials and makeup done, and got uniforms for the triathlon.
The story is remarkable, but it is only one of many that show the life-changing effect of exercise.
"It's important to choose activities that you enjoy," advises Margaret Hawkins, Campaign Manager of Health for the AARP. "Search for that activity and make it a habit."
"It is never too late to introduce physical activity in life," says Chodzko-Zajko. And the AARP knows that. The oldest swimmer at one of their TriUmph Classics last year was 83.
To find out more about the AARP's exercise initiatives, call 1-800-424-3410 or go to their Web site at www.aarp.org.
Published April 12, 2002
©1996-2005 WebMD Inc. All rights reserved.Last Editorial Review: 1/30/2005 11:35:19 PM