Water Ex Offers A Powerful Cross Training Option

Water Ex 0513_0248If you’ve ever thought about water exercise, you probably thought of it in terms of injury rehab, physical therapy, or a social activity for retired ladies. It can, in fact, be all those things, and I admit that when I attended my first water exercise class, that is what I was expecting.

Wrong. I have never been more wrong.

Have you ever heard one of those stories about a mugger who mistook gray hair for a sign of vulnerability? You know, the ones that end with a mugger getting beaten with a handbag, because anyone who has been alive long enough to have gray hair probably doesn’t want to put up with any more foolishness? My first aquatic exercise class was the metaphorical equivalent of that experience. Although I’m a distance runner and have spent most of my adult life involved in fitness one way or another, it didn’t matter what exercise we were doing, or how many people around me made it look easy, I was doing it wrong.

Water Ex 0513_0424Now, I realize that “I was terrible, can’t wait to do it again” isn’t the criteria for everyone’s bucket list, but the things that made water exercise so challenging are also the things that made me fall in love with it. (I went to every water exercise class I could manage, and pursued instructor certification. You may consider that overkill, but I’ve always said that anything worth doing is worth overdoing, and it seems this was no exception.)

I happen to be a person who struggles with including cross training and recovery in my weekly plan. Cross training is often less fun than my preferred activity (mostly running) and feels like it takes time away from things I would rather be doing. And while I know that I cannot make progress without taking time for recovery, recovery days still very often leave me feeling restless and like I want to MOVE.

 

What water exercise has given me (after I mastered the basics and stopped flopping around like a cat in the bathtub) is a powerful cross training option that multi tasks; it boosts my recovery at the same time it boosts my training plan.

The reason for that is also the reason for the association between water exercise and rehab or therapy. The extreme accessibility of water exercise comes from the properties of the water — primarily buoyancy. That’s why you, if you’re like me, have associated it with programs for people with chronic pain, mobility issues, injuries, and other limiting factors.

What I didn’t know is that buoyancy also creates a need to stabilize yourself while the water lifts you, which activates the muscles in your core. This makes every water exercise a core exercise. That makes every water workout a two-fer — whatever muscles I am targeting plus core. Since poor core strength leads to poor form for every type of activity, and poor form leads to injuries, having a core component for every minute of my cross training was amazing.

Water Ex 0513_0086Another thing that makes water workouts so efficient is that the resistance comes from the water rather than from gravity — meaning that instead of having to do one exercise that isolates the biceps and one that isolates the triceps, I can do one exercise that works both. That leads to a more balanced workout in half the time.

But the real epiphany came when I realized that water workouts have so little impact on my joints. Exercising in deep water is “zero impact,” meaning the stress from hitting the ground is entirely absent. Exercise in shallow water ranges from 20% impact to 50% impact, meaning the stress from hitting the ground is greatly reduced. Adding one zero impact workout a week supercharged my weekly fitness plan. It made more room for things that just make me happy. I can run after flowers, or to pet all the dogs, or because a friend wants company. I can play tag with the kids. Help someone move. Whatever I need to make room for in my life is easier to fit in because I don’t have to plan as much recovery as I would if that workout was land based.

In other words, I’m able to exercise more and recover less. Some weeks I only use water workouts for my active recovery, and some weeks I use a more intense water workout to make up for miles I missed due to illness, weather, or schedule conflicts, and the payoff is reduced soreness and fatigue, even when I’m in a “loading” phase of progressively harder workouts each week. If that sounds good, all it takes to get started is a swimsuit and access to a pool.

Author Meghan Gray is a Red Cross WSI and a water exercise instructor certified by the Aquatic Exercise Association teaching at Mt Vernon REC Center.

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About Fairfax County Park Authority

About Fairfax County Park Authority HISTORY: On December 6, 1950, the Fairfax County Board of Supervisors created the Fairfax County Park Authority. The Park Authority was authorized to make decisions concerning land acquisition, park development and operations in Fairfax County, Virginia. To date, 13 park bond referenda have been approved between 1959 and 2016. Today, the Park Authority has 427 parks on more than 23,000 acres of land. We offer 325 miles of trails, our most popular amenity. FACILITIES: The Park system is the primary public mechanism in Fairfax County for the preservation of environmentally sensitive land and resources, areas of historic significance and the provision of recreational facilities and services including: • Nine indoor RECenters with swimming pools, fitness rooms, gyms and class spaces. Cub Run features an indoor water park and on-site naturalist • Eight golf courses from par-3 to championship level, four driving ranges including the new state-of-the-art heated, covered range at Burke Lake Golf Center • Five nature and visitor centers. Also nine Off-Leash Dog Activity areas • Three lakefront parks including Lake Fairfax, Lake Accotink and Burke Lake, with campgrounds at Burke Lake and Lake Fairfax. The Water Mine Family Swimmin’ Hole at Lake Fairfax, Our Special Harbor Sprayground at Lee as well as an indoor water park at Cub Run RECenter • Clemyjontri Park, a fully accessible playground in Great Falls featuring two acres of family friendly fun and a carousel, as well as Chessie’s Big Backyard and a carousel at the Family Recreation Area at Lee District Park • An ice skating rink at Mount Vernon RECenter and the Skate Park in Wakefield Park adjacent to Audrey Moore RECenter • Kidwell Farm, a working farm of the 1930s-era at Frying Pan Farm Park in Herndon, now with historic carousel • Eight distinctive historic properties available for rent • A working grist mill at Colvin Run in Great Falls and a restored 18th century home at Sully Historic Site in Chantilly • A horticulture center at Green Spring Gardens in Annandale • Natural and cultural resources protected by the Natural Resource Management Plan and Cultural Resource Plans, plus an Invasive Management Area program that targets alien plants and utilizes volunteers in restoring native vegetation throughout our community • Picnic shelters, tennis courts, miniature golf courses, disc golf courses, off-leash dog parks, amphitheaters, a marina, kayaking/canoeing center • Provides 263 athletic fields, including 39 synthetic turf fields, and manages athletic field maintenance services at 417 school athletic fields. PARK AUTHORITY BOARD: A 12-member citizen board, appointed by the Fairfax County Board of Supervisors, sets policies and priorities for the Fairfax County Park Authority. Visit https://www.fairfaxcounty.gov/news2/social-hub/ for Fairfax County Government's Comment Policy.

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