Elite Water Training

Water workouts are a great way to incorporate high intensity without the high impact wear and tear on bones and joints! I believe water training is the most overlooked and underutilized environment that can offer challenge and change to your workout regime. The liquid gym benefits are two-fold; natural resistance of the water provides a muscle toning effect while minimizing the impact in the high intensity (especially in plyometrics) cardiovascular work, thanks to the buoyancy factor. Plus, water is refreshing, especially in the warmer summer months.  Another bonus; if you're really not a fan of heavy sweating, it's ideal for you!  Although you still do sweat during the strenuous workouts, it's simply not noticeable and felt in the same way. While on the topic of sweating, many people forget the importance of hydration while exercising in the water.  Just because you're immersed in it, doesn't change the fact that you need to replenish lost fluids during exercise and that means, "don't forget your water bottle," as it's equally important as in land training.
The water training pay-off is grand:

TOTAL BODY STRENGTH

You'll see a boost in muscle power and strength. It also helps increase flexibility and range of motion, muscle tone, coordination, circulation, renews energy levels, and can enhance your sleeping patterns.

TIGHT & TONED
The hydrostatic pressure of the water provides 12% more resistance than similar movements on land, resulting in higher workout intensities, yet lower heart rates (by about 10 beats per minute) while improving muscle tone.

SYMMETRY AND MUSCLE BALANCE 
Training in the water forces you to work opposing muscles concentrically and eccentrically, creating a balance in strength, flexibility and muscle symmetry.

CORE AND ABS  
Training in the water provides a safe environment to challenge and improve your balance which simultaneously challenges and strengthens your core. Maintaining upright vertical alignment and good exercise posture requires a consistent abdominal challenge throughout the entire training session.


INJURY PROTECTION 
The buoyancy of the water provides protection for your joints and spine from the impact and trauma typically associated with high impact land exercise. With the buoyancy and protective properties of the water, you'll feel more confident about taking it up a notch and increasing your intensity. For those who have sustained an injury but don't want to give up their training, water workouts provide the perfect exercise option, especially since swimming is not a requirement, therefore eliminating this as a prerequisite skill. The only thing required for water training is your swimsuit (no goggles) and plenty of energy and enthusiasm!


Susan Arruda