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CALA
Aquafitness Movements Use the 5 Properties of Water.
Learn more about: Buoyancy, Thermal Connectivity, Hydrostatic
Pressure, Turbulence, Resistance
Water workouts
are a great way to get fit and to keep fit! The unique
physical properties of water provide an ideal environment
for exercise. The natural buoyancy of water reduces weight
bearing stress, allowing greater ease of movement with less
strain on bones, joints, and muscles. The increased density
of water creates even and fluid resistance in all
directions, comfortably toning and strengthening muscles
with greater balance and efficiency. Turbulence, hydrostatic
pressure, buoyancy, resistance and thermal conductivity are
all properties that make water a magical environment in
which to move.
Water
is Magical - Turbulence
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Currents
in the water massage the skin, promoting circulation
and relaxation
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Turbulence
contributes to the resistance felt in aquatic exercise
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Turbulence
creates an unstable environment encouraging the core
muscles of the body to become stronger to maintain
correct position and posture. Turbulence can be
manipulated to make an exercise easier or harder.
Water
is Magical - Resistance
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The
density of water is approximately 1000 times greater
than air.
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The
intensity of the exercise can be increased or
decreased by changing hand positions (surface area).
The hand positions include the following choices for a
participant:
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Slice:
easiest intensity in terms of surface area
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Fist:
moderate intensity in terms of surface area
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Flat
hand: hardest intensity in terms of surface area
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Specific
hand held Equipment: has the potential to be a much
higher level of intensity in terms of surface area
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The
intensity of the workout can be greatly altered by
changing shape / size / and, or speed of the moving
body parts. Increasing the speed of motion while
maintaining surface area and range of motion will
cause an exponential increase in the work done.
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Every
movement performed under the water will encounter
resistance. This means that the body will meet
resistance in every direction of movement.
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Resistance
of water dampens the speed of motion and the end point
of each movement thus preventing or diminishing the
occurrence of jerky movements and the risk of injury.
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The
energy expenditure in water is similar or greater than
on land because more stabilizer muscles are used
during water exercise, especially if it is performed
while suspended in deep water.
Water
is Magical - Buoyancy
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The
buoyancy of water decreases the amount of shock which
is transmitted through the bones/joints/ligaments on
landing, while in chest deep water. In deep water,
there is no impact, therefore no shock to the body. |
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Buoyancy
decreases the effects of gravity: Body weight is
reduced by 75–90% (chest to neck level immersion).
An individual who weighs 70kg on land will weigh about
7kg in neck deep water. Special populations including
the obese, the elderly who may have fragile bones, the
arthritic, the disabled, the injured athlete, as well
as pre and post natal women will exercise with
relative ease in the water. |
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Range of
motion is increased; this improves joint mobility and
contributes to dynamic flexibility |
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The
force of buoyancy assists in venous return. On land,
the downward force of gravity pushes blood toward the
feet. The cardiovascular system works against gravity
to return blood to the heart. In the water, the
up-thrust of buoyancy counteracts the downward pull of
gravity thus assisting with venous return. This will
contribute to lower exercise heart rates during
aqua-fitness! |
Water
is Magical - Hydrostatic Pressure (HP)
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Water
exerts pressure against the body acting like a full
body support hosiery during water exercise.
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The
heart rate is lowered without losing cardiovascular or
aerobic training effects including the following:
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HP
assists participants to exercise more vigorously with
less strain on the cardiovascular system.
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HP
reduces swelling in injured/swollen joints or limbs
that are immersed.
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The
pressure of water on the chest wall creates a training
effect for the respiratory muscles.
Water
is Magical - Thermal Conductivity
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Water
conducts heat approximately 25 times faster than air. |
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The
water ‘wicks’ away excess body heat during
exercise, creating a cool, comfortable workout
environment. |
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Blood
that would be shunted to the skin for cooling is
available to deliver oxygen and remove waste products
from the working muscles |
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The
heart does not have to work at keeping the body cool,
instead it works to enable the workout to continue. |
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The
recommended pool temperature for aqua-fitness is
between 82-87OF. |
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