fit body


getting wet for a minimum of two-and-a- half hours per week to stay in condition. Te heart is also a muscle that benefits


greatly from aquatic fitness. “Hydrostatic pressure is a property of water that aids in blood flow return to the heart, which may lead to a reduction in heart rate,” says Sullivan. “It’s a physiological benefit from simply immersing oneself in water.”


Less Pain, More Flexibility A number of recent studies have shown that aquatic exercise can ease pain in condi- tions such as fibromyalgia and also improve flexibility in joints. It’s recommended by both the Osteoarthritis Research Society International and by the American College of Rheumatology. In the water, older individuals can


JUST ADD WATER W


Aquatic Workouts for Him by Marlaina Donato


hen it comes to chiseling mus- cles, recovering from injury or reducing stress, men are


finding that hitting the pool might even surpass hitting the gym. “Water aerobics is a great form of exercise for men looking to sculpt their bodies, because water offers multidirectional drag resistance that as- sists in developing muscle balance within the body,” says Denver aquatic fitness trainer Sean Sullivan. Pool workouts offer men and women


of all ages and condition a low-impact, energizing way to get fit and burn calories. From specialized classes for patients with Parkinson’s disease to relief from the pain of arthritis and fibromyalgia, water aero- bics harbors benefits for everyone. Te Mayo Clinic adds improved


32


cardiovascular health to the reasons why more men are joining classes that were previously considered to be a women’s domain. A recent meta-analysis of 14 studies published in the European Journal of Preventive Cardiology found that aquatic exercise can significantly lower blood Hudson County


NAHudson.com


pressure. Another study published in the Asian Journal of Sports Medicine reached a similar conclusion when men that under- went 55 minutes of aquatic exercise three times a week exhibited marked reductions in hypertension.


Go Vertical for Stronger Muscles Water aerobics classes, which don’t involve swimming, are conducted in waist-high water. Tese vertical workouts provide 75 percent more resistance than land-based exercise. “When you perform a bicep curl in the water with no equipment, not only do you exercise the bicep muscle on the way up, but because of drag resistance, you’re also exercising your triceps muscle on the way down, for a balanced workout,” says Sullivan. Exercise physiologist Clinton Maclin,


of the Piedmont Atlanta Fitness Center, in Georgia, concurs. “Aqua aerobics helps all muscle groups benefit from increased en- durance, resistance and range of motion.” For optimum fitness, Maclin recommends


exercise without the risk of falling. “Te water creates buoyancy, making it less likely to make sudden movements. Te low impact of the water allows longer participation time, mobility and stability,” says Maclin. “Seniors can participate in higher-intensity movements and perform more activities, even while injured.” Aqua aerobics helps improve balance


and is also a boon to soſt tissue. “Warm water provides a tremendous benefit to tendons and ligaments, adding mobility, flexibility and well-being,” notes instruc- tor and fitness trainer Márcia Wilken, in Shawano, Wisconsin. “Seniors can benefit most from water exercise at least twice a week. It can also improve cognitive think- ing and helps to promote a better sleep pattern.”


Rehabilitation, Parkinson’s Disease and Multiple Sclerosis Aquatic therapy in warm water helps to facilitate recovery aſter joint surgery and injuries, including anterior cruciate liga- ment tears in the knee. “Warm pools are a great environment for young athletes recovering from sports-related injuries. Hydrostatic pressure reduces swelling of the injured area, allowing for greater range of motion. Buoyancy reduces the load placed upon the injured area and reduces pain,” says Sullivan. “Te proper- ties of water allow injured athletes to


Nomad_Soul/Shutterstock.com


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44