Dear Doug,
I’m a regular reader and always appreciate the fun-filled facts you provide about fitness and fat loss. In last month’s column, you mentioned that working out in water might not be a great exercise. I actually love the resistance that water provides when I’m practicing my martial art kicks and punches. Please clarify your perspective for me, and keep up the great work, sensei.
— Moloa‘a Man
Mahalo, Moloa‘a Man. I truly appreciate your feedback and want to reassure you that aquatic exercise definitely packs a punch and kicks butt. For a wide range of people, and for a multitude of reasons, water workouts are tremendously beneficial.
Before we dive deeper, let me first address my statement from last time about “swimming not being an incredibly effective fat loss tool for overweight populations.” My point was regarding three specific variables— overweight individuals aiming to burn body fat through conventional swimming.
When a person has a higher ratio of fat to lean tissue, their body composition enables them to float, facilitating skimming across the surface. Buoyancy in water creates a workout scenario, which is very efficient, so that fewer calories are burned. Though swimming is a wonderful mode of exercise for everybody and every body, it isn’t an incredibly effective fat loss tool for overweight populations.
Another point to consider is that, in water, muscles only contract and shorten concentrically. Resistance is created by moving rapidly and displacing the volume of the water surrounding your body. This isn’t a bad thing, it’s just not the best.
Eccentric muscle actions (lengthening muscles under tension) are essentially nonexistent while training in water because your muscles aren’t required to slowly lower weight. In addition to being the best way to increase muscle tone, size, and strength, eccentric muscle actions also provide a greater thermogenic (metabolism-boosting calorie-burning) response, both during and after exercise. While floating in fluid, this secret solution has gone adrift.
With all of that being said, I’m pleased to appease you with seven reasons why water exercise is still phenomenally beneficial.
• Whatever floats your boat: Training in water offers unique advantages for individuals of all fitness levels, especially those with joint issues or injuries. Water workouts provide a cushioning effect allowing exercise without the discomfort often associated with traditional land-based workouts. Sustained deep water movements mimicking running, cross-country skiing and jumping jacks are extremely intense circulo-respiratory alternatives to conventional stamina modes.
• Water fuels the furnace: Exercising in cold water can elicit a physiological response known as cold-induced thermogenesis, and even shivering-induced thermogenesis. In an effort to maintain core temperature, the body burns additional calories, thereby increasing metabolic rate. This process not only aids in weight management, but also enhances the body’s ability to adapt to varying environmental conditions.
• Hydrostatic help: A unique advantage of training in water is the hydrostatic pressure exerted by the surrounding liquid. When submerged, this pressure helps compress blood vessels, facilitating the return of blood to the heart. As a result, the cardiovascular system experiences less strain compared to exercises performed on land, making water workouts an excellent option for individuals with heart conditions or circulatory issues.
• Engage the waves: Training in the ocean’s shifting surfs and sands offers a dynamic environment that challenges balance and proprioception. The soft, uneven surface of the ocean floor requires constant adjustment, engaging stabilizing muscles and enhancing kinesthetic awareness. This heightened sense of balance helps to reduces the risk of falls and injuries in everyday life.
• Peace like a river: Beyond the physical benefits, water workouts offer significant mental and emotional advantages. The soothing properties of water promote relaxation and stress reduction, providing a therapeutic escape from the pressures of daily life. The calming effects of water exercise contribute to overall well-being and mental clarity.
• Kicking it up a notch: Water’s resistance allows for movement throughout a full range of motion, in any direction. The provision of infinite multidirectional resistance will challenge the muscles in unlimited planes. However, it is essential to exercise caution to avoid overextending movements outside of a joint’s normal range of motion.
• So long to soreness: As stated previously, the resistance created underwater is concentrically-emphasized, challenging muscles in ways that differ from traditional exercises. The absence of eccentric muscle actions allows for muscle engagement without the potential for DOMS, Delay Onset Muscle Soreness. Muscular soreness isn’t necessarily a bad thing, but avoiding it might be just what the doctor ordered for those new to exercise.
I hope to see you at tomorrow’s “Walk & Talk.” Please check details online.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kaua‘i and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss, both online and in person. To submit your questions, or for more information, call (808) 652-6453 or visit www.DougJonesFitness.com.
