Living Waters

Exercise?  12% (1 in 10) People Die from Lack of.  All Causes of Mortality are Reduce by.  Stress on Bone prevents Demineralization.  Need Weight to Strengthen Bones.  67% Less Breast Cancer  1# Killer in Woman is Heart Attack  Keeps Appestat Working  Helps Sleep  Relieves Stress

Water Exercise/Land Exercise  Water Cools the Body  Core Temperature Lower  Sweating Not realized  Your Body has Buoyancy in the Water.  Easier on Joints & Bones  Resistance on All Submerged Body Parts  Water Resistance Evenly Distributed  12-14% More Resistance Than Land  Water Works the Opposing Muscle as Well  Water Accommodates Several Levels of Intensity

Key Components of Aqua Fitness Program 1. Cardio-respiratory Program 2. Muscle Strength 3. Muscle Endurance 4. Flexibility 5. Body Composition 6. Core Training

All Major Muscle Groups  Chest  Upper Back  Lower Back  Shoulders  Triceps  Biceps  Quadriceps  Hamstrings  Adductor and Abductor Muscles  Calves  Abdominals

Aquatic Fitness Equipment  Deep Water Exercise Belt  Noodle  Parachutes  Paddles  Dumbbells  Barbells  Gloves  Water Fitness Shoes  Water Weights  Balance Rings  Balls

Types of Aquatic Fitness Classes  Deep Water Aqua Spinning  Deep Water Exercise  Boot Camp  Prenatal  Deep Water Running  Flexibility Training  Water Walking  Lap Swimming –Stroke Works  Kayak  Water Strength Training  Special Solutions

Five Categories of Water Exercise  Adapted Aquatics  Aquatic Fitness  Aquatic Exercise Personal Training  Aquatic Therapy  Aquatic Physical Therapy

Benefits of Aquatic Therapy  Recovery is Faster  Balance and Muscle Strength  Cardiovascular Endurance  Participants perform activities that normally cannot be done on land due to pain, inability, or difficulty

Benefits of Aquatic Physical Therapy  Increased Muscle Strength and Endurance  Increased Mobility  Increased Range of Motion  Decreased Stress on Injury  Increased Circulation  Increased Balance

Train, Don’t Strain

Health and Safety Top Priority A. Better Do too Little than Much. B. Pain-Signal. STOP! C. Work at Your Pace. D. Listen to Your Body. E. Encourage Classmates. F. Beginners go slow. G. Drink Plenty of Water BDA. H. Regular Members not feel pain 2 hrs. after. I. Do Not Eat less than One Hour Before Class. J. In Shallow Wear Water Shoes.

Water Walking for Your Heart 1. Pressure on Lungs Promotes Deeper Ventilation. 2. Water Offers 12% More Resistance than Air. 3. ¼ Mile (8 ¾ laps), Water = 1 Mile Land 4. All Ages and Sizes Can Water Walk. 5. Water Support 90% Your Body Weight 6. Don’t Sweat, but Good Workout-Overheating. 7. Water Pressure Against Body Decreases Swelling. 8. Less Tendency Blood to Pool to Extremities. 9. Chest Immersed, Cardiac Volume Increases 27%-30%, Stretching myocardium (heart muscles) Contracts stronger. 10. Decrease Your Blood Pressure and Cholesterol. 11. Circulation and Blood Supply to Muscles Increases. 12. Less Muscle Soreness. 13. Improves Your Daily Living Activities. 14. Decrease Use of Medication. 15. It’s Exercise that is Fun.