Why a water workout?

Why a water workout?

Aquatic exercises take advantage of water's unique properties to essentially turn it into a piece of exercise equipment.

Buoyancy. As you walk on land, your foot strikes the ground with the force of two to five times your weight, which can strain your back, hips, knees, and ankles. But when you are submerged in water at waist level, the impact of walking on your body is half as much as on land. It's one-tenth as much when the water is up to your shoulder.

That protection can help prevent injury and allows people with arthritis, fibromyalgia, or other forms of muscle or joint pain to reap exercise benefits without the stress of land-based workouts. And it helps explain why a trial of 64 people with osteoarthritis of the knee, published in the January 2008 issue of the journal Physical Therapy, found that water-based exercises lessened pain and improved walking better than land-based exercises.

Water's buoyancy also makes it possible to move your body in ways not easy on land. That can help you boost your flexibility, especially if you have stiff or painful joints.

For example, people with arthritic hips may find they are able to lift their legs higher because of the buoyancy of water, allowing them to expand their range of motion. It can also provide a safety net, allowing even those with impaired balance to get a good workout.

Resistance. Water offers roughly 10 times more resistance to motion than air does, forcing you to work harder to move through it. That allows you to burn more calories and get a better aerobic workout than from similar "dry" exercises done in an equal amount of time-or to get comparable benefits from a shorter workout. The cooling, stimulating effect of the water, plus the reduced strain on the joints, may also encourage you to work out harder or longer.

The greater resistance allows you to build cardiovascular fitness and muscular strength simultaneously. And because water provides resistance in all directions, you can exercise multiple muscles during the same exercise. For example, straight-leg lifts on land tone only the front thigh muscle. But leg lifts in the water also strengthen the hamstrings, at the back of the thigh, as you force your leg down.

Water resistance also provides sensory feedback, a benefit to people with neurological problems stemming from a stroke or cerebral palsy. And the greater support can make exercise more comfortable for people with certain injuries.

Submersion. Your body is usually at least partly submerged during water workouts, and you aren't surrounded by mirrors. That can make it appealing to people who are intimidated or embarrassed by being exposed during other forms of exercise. Moreover, because water is forgiving, you don't need perfect form or coordination to achieve good results.

Day Off

I need a day off.  Need to rest the muscles.  This is just as important as working out.  See y'all tomorrow!!

Advantage of working out in the water

Look what I found about the advantage of working out in the water. I can assist anyone who is interested in getting a pair of LOBOS if they want.  When it says swimming here just think bodyoar workouts.




Water Resistance: Unlike air, water is a constant source of resistance, and though aiding us through buoyancy, it still requires more work to move through than air. But the stress of the movement is shifted away from the weight-bearing joints to the actual muscles. This means any movements done in the water can be both aerobic and anaerobic (think lifting weights and running at the same time but without the stress on your body!) And because water resistance can be controlled by the participant’s level of intensity, workouts can be customized to meet the needs of any age or ability.

Cardiovascular Endurance: Cardiovascular disease is one of the biggest killers in America. This disease is linked mainly to a lack of exercise and poor eating habits, both of which can contribute to the hardening of arteries, which are responsible for bringing oxygen and nutrients to the heart. ANY kind of cardiovascular exercise has been proven to lower the risk of heart disease and strengthen the heart and the body.
Unfortunately, many of the people who need to exercise the most are the ones who are sidelined by other factors such as old or chronic injuries, obesity, disabilities, or just plain laziness. That is where swimming shines, as it is one of the only sports that can be enjoyed by such a wide array of people and is also one of the best cardiovascular exercises available.
Those with old injuries such as back and knee problems can perform exercises in the buoyant water without any problems. Overweight individuals are actually at a slight ADVANTAGE in the water, you might say, because they can often perform certain skills that more lean people cannot due to the added buoyancy that their bodies naturally provide. While no one is encouraged to gain weight, this essentially means that swimming is a much better option than land exercises for people who are extremely overweight and one of the best ways to transition into other types of exercises, in water or on land. For people with disabilities, the same rules apply. Because of the buoyancy and resistance that water provides at every angle and every side, water sports are often the sport of choice for people with disabilities. And it’s fun! Even when you are simply playing a game, you are exercising your muscles more than if you were playing the same game on land, and it’s more refreshing. So swimming can even overcome laziness! ; ) No matter what your unique situation, water can be a powerful medium for you to begin increasing your cardiovascular strength.

Muscular Strength and Endurance: Muscular strength and endurance do not necessarily go hand in hand, but swimming (bodyoars) actually can build both at the same time. Muscular strength is simply the ability of a muscle to exert force. This alone does not equal true fitness, as one may be able to exert force, but have no endurance (think professional body builders). Swimming on the other hand builds lean, flexible muscles that are both strong and long lasting, depending on how one trains. This is achieved simply through the act of moving through the water, where every stroke meets water resistance, no matter what speed. When swimming slowly, one is working mainly for muscle strength, and when swimming faster, at an aerobic pace, one activates all three: cardio endurance, muscle strength and muscle endurance.
Building muscle strength and endurance is important at any age, but as people age, they lose muscle mass and flexibility, which can hinder their ability to do everyday tasks such as washing the dishes, taking out the trash, or playing with the grandkids. Muscle loss has also been associated with osteoporosis in women, which is why doctors recommend that women do some kind of resistance training at least 2-3 times a week. In fact it is important for all people, regardless of their age or sex to perform resistance training, but swimming can provide you with a tool that you can use for the rest of your life. (I know of a guy in his 80’s still swimming (and winning) races for a Master’s swim team. 80 years old!) The great thing about resistance training in the water is that no equipment is needed and no real forethought is required. Any kind of movement in the water is building muscle, no matter how slowly. My note:  But, since we have bodyoars you can enhance muscular strength and endurance at a much faster level!!!

Flexibility: Related to muscle strength and endurance is flexibility. Flexibility refers to the range of motion of one’s muscles and joints and is determined by many factors. However, swimming and water exercise, when accompanied by good stretching habits, can greatly improve flexibility and aid range of motion. Often used in a therapeutic setting, water has long been known to aid in increasing flexibility due to the many factors already mentioned, such as buoyancy, water resistance, and water temperature. The smoothness of the movements helps lengthen and stretch muscles rather than make them bulky, giving one the appearance of being more toned, healthy and strong.

Weight Management: Exercise is vital to any kind of weight management routine. Regular exercise helps you:
•Increase your metabolism (which means you burn more calories)
•Decrease body fat
•Build and maintain lean muscle tissue
•And increase the body’s ability to use fat as fuel
Trainers often talk about the importance of both aerobic exercise and weight training as part of a good weight management program, but the beauty of swimming is that both of those elements can occur simultaneously. As I mentioned earlier, swimming and water activities can be both an aerobic workout AND a resistance workout, depending on how you train. This means that if your main exercise is swimming, you will be able to increase muscle tone and lose weight at the same time.

I think we’ve determined that swimming and water exercise is the most perfect sport in the world (bias, what’s that?) and can be enjoyed by all people, from age 1 to 100+, regardless of ability or circumstance.






*Resource:American Red Cross. Swimming and Water Safety. StayWell, Yardley, PA. 2004.


Except where I have added notes.

Todays workout

Ok another great workout.  Since I had no one to talk to I just concentrated on my breathing.  I remember from my running days and just tried to keep a rhythm.  I counted later but man is that boring!!   I felt the load come onto my thigh muscles quicker tonight. But this is the great thing about this product.  Since the load is not going to the joints its not the same. You can just keep going and going. I need to get something to play music while I am out there.  What I do mostly is just concentrate look at the sky, watch the birds and listen.  The proper mood music would be great.  Some Sigur Ros.  At the end of the workout I tried a couple of different things.  First I took out my AquaLogix bells and tried a little with them.  They added another dimension to it and it will increase my workout some.  If I could figure out a way to isolate the arm like the LOBOS it would do the trick.  Since my elbows break while moving them thru the water I am not getting as much as I could.  But I have some ideas in my head. Last I sat on the edge of the steps and did some flutter like kicks and that also was a workout out.  But another day for that. I did enough.  Since I was a pretty decent tennis player at one time my stomach and back just need to be built back up.  I always had really big calf muscles and pretty decent thigh muscles.  Its bringing them back quick.

So I woke up this morning with no soreness.  This is what is so great about using these in the pool.  I can feel where the muscles were used but no soreness!!  I wish I could get a pair of the UBOS.  I looked online last night for hand paddles/hand fins anything to get me the upper body workout I am looking for.  Heck, I even racked my brain to see if I can come up with something I could build myself. LOL....I will be back this afternoon maybe to tell everyone of my latest workout.  I say maybe because my usual time is early evening around 7.  Like I said maybe I do this twice a day.  I think I can do it....

Feel Great!!

I feel like I could go again right now. I feel tight but not sore.  I can feel the muscles it has worked but I don't feel over worked.  I wonder if I can do this twice a day?

4th time use

I have found the secret.  These things are awesome!!! Its so hard not to go longer and longer each time because even though the effort taxes you because there is no pressure on the joints you feel like you can go on and on. Craig makes other models for other things.  Oh I forgot to tell everyone what he calls these devices.  LOBOS... Lower Bodyoars.  He make other models called RAMBOS: Rapid Ass Movement Bodyoars and UBOS: Upper Bodyoars.  I want them all.  I am extremely convinced his invention can help loads and loads of people.  He designed them for police and firemen who by virtue of having to carry equipment around their waists all the time they wear out their backs and other joints.  But I am telling you this would be good for anyone who wants to stay in shape.  If you are heavy like I am and running kills you or if you are disabled in some way then this is your answer.  The water displaces you weight and allows you to move at your own pace using water resistance, which by far is the best way to build up.  Its your joints that wear out first, not your muscles. Now I want to do this everyday and I have the energy for it.  Weather permitting of course....LOL.  Tonight was a great workout.  I look forward to tomorrow.  Time to eat some fruit and hit netflix.  To all my Cop colleagues.  You should consider these.  It will save your back and body.  To all my other friends as well.  This is well worth the investment.  I hope in the days to come I can display a difference in me.  Right now I can only tell you about this.  

Days 2 and 3

I waited a day to see how I felt.  I forgot to mention that the first time I tried the bodyoars I wore an aquatic running vest.  It hindered me more than helped so this time I went without the vest.  I also consulted with the inventor and he clarified vest use. This time no vest.  Bodyoars were easier to put on this time put still something did not feel right. I felt off balance in the water like the oars were pulling me in a direction still my workout was good and the next days of going to work I felt different.  Stronger in my legs, lower back and frontal core area.  My energy was up.  I am more and more convinced I have found the right thing.  I discovered what I was doing wrong for the unbalance.  I was putting the straps on in the same direction which made the paddle slightly crooked.  with my new found energy "I want" to go into the pool and not stop.  Craig advises me not to do this and to stay with 30 min max sessions only.  He says the water will fool you because the effort doesn't seem as hard. You could injure yourself.  I understand what he means.  Even though I become winded I feel as though I could go on forever.  It's a weird feeling.  He is right. The resistance the water fools you.  He says people have torn muscles because they went to long or tried to go too hard.  I can believe it.  I feel energized I can feel the muscles getting stronger.

First day with Bodyoars

So a new journey begins.  I am always on the lookout for a way to exercise without aggravating my back.  With severe arthritis back there exercise has always been a challenge to me.  Since my days in the USAF I have increased body weight significantly.  Way too much for me.  Then the cycle began.  Exercise aggravated the back which made it really impossible to further the exercising which made me just sit around which made me put on weight.  My motivation would decrease and so on and so on.  I knew the pool was my answer but its not really big enough to swim laps.  I needed a way to workout.  Training fins, exercise bells from Aqua Logix, a water treadmill but everything left me unsatisfied. Then on a whim I did a search again.  One of the first on the list was a device called bodyoars.  I thought maybe I had seen this before but I was unsure.  I watched all the videos and read the document posted by the inventor Craig Wise.  There are some things when you look at them and read the way it works and some thing goes off in your head and says:  This is it....this is what I have been looking for.  Trust me I looked at everything I could've on Aquatic Exercise.  Water running, aquatic bells, swim fins, water treadmill, aqua belts etc.  I think they are all good products for certain pools but here was something which isolated areas and using the resistance of the water worked on core areas. I needed no more convincing.  I took a chance and bought a pair.  I waited a week and everyday I studied the videos and the comparison document.  Day one: put the bodyoars on and got into the pool.  It was difficult to put them on but that is because I am so stiff from inactivity.  Into the water and away I went.  It take a little technique but I kept at it.  After I was done I felt good.  I could tell muscles had been worked but I did not have that beat up feeling which often times when starting an exercise program makes the user stop because they are too sore the next day.