Shari Duncan

Tag: Low Impact

Pool Running –Be kind to your joints AND burn more calories!
Shari

by on Jun.04, 2011, under Fitness, Strength and Agility Training

Get your feet wet and get in great shape.

It may look a little weird but pool running is one of the best cross training activities that’s not just for runners.  And it’s FUN!

Do you know someone who HATES to work out because they can’t stand to get sweaty and overheated?  Pool training might be the ticket that can whip them (and you) into shape!   Water resistance offers a no-impact, relaxing workout that still taxes the body, increases heart rate and results in an ideal cardiovascular exercise. Water running tests your endurance and fitness, increasing oxygen consumption and heart rate without putting weight and strain on your joints. We all know that running on pavement is a notoriously high impact activity. But water acts as a giant cushion for the body and is much kinder to joints and tendons than tarmac and other surfaces.  And the deeper you wade into a pool, the lighter your body becomes.
“The magic of the water,” says Jane Katz, Ph.D, a former Olympic swimmer, coach and author “extends the life of your

Burn calories and give your joints a break!

running by providing comfort, safety and a greater range of motion.”  Because the water pressure in a pool is significantly greater than air pressure, exercising in a pool provides two extremes at once–the resistance to stress the body and the liquid density to protect it.  So even when you travel, you can get a good workout from walking laps in waist –deep water in the hotel pool.

Added weight of ankle weights in a pool may be just what is needed to mix up your cardio routine and keep it challenging and interesting! The benefits of using ankle weights under water include enhanced resistance for not only your legs as you run or swim, but provide added resistance for your body in general.  Ankle weights tend to not cause joint damage or stress when used underwater.   If you are overcoming an injury, don’t stop working out… work out smarter!  Under water activities carry a lesser chance of joint strain and low impact and/or pool exercises can still give great results without compromising your routine or setting you back from your health goals.

Water Running:

As with any new workout program, start and progress gradually. Water running may not feel as grueling as running on pavement but it does require a good bit of energy. Studies by Dr Robert Wilder, a physiologist and the director of sports rehabilitation at the University of Virginia, have shown that the added resistance of water – it is 800 times denser than air and provides up to 12 times the resistance you get on land – means that you work harder and expend more energy pool-running than you do on land.   On average a person can burn 11.5 calories per minute running in water.  One study done at New York’s Nicholas Institute of Sports Medicine found that walking at 3 miles per hour in mid-thigh water depth burned twice the calories of walking at the same speed on land

The exact number of calories burned are influenced by several different factors:

– your age

For buoyancy during deep water running/jogging

– weight
– fitness level
– water temperature
– range of motion used
– intensity
– time of day
– technique

At first you may find that you fatigue early and fail to sustain an entire workout. Give it time. In water, when you double your speed, your legs encounter a four-fold increase in resistance. While running, your body should be perpendicular to the pool. Your legs, however, should not flow as in typical running. To attain the greatest amount of resistance and smoothness, “sweep” your legs forward, from toes to hips, with minimal knee lift. This form, similar to the movement done on a cross-country ski machine, uses the entire leg to drive against the water.

Training Tips: Any type of training, from tempo runs to speed work, can be replicated in the water. For example, you can alternate faster leg action for 2 minutes with 2 minutes of easy striding (with high knees).  Or you can go hard

for 10 minutes, easy for 5, then repeat. Studies show you get virtually the same benefit as running “on-land” but with less wear-and-tear on the body.

If you engage in deep water running, you will need a special flotation belt known as an aqua jogger to keep you upright and afloat and enables you to run instead of merely treading water.  If you are running where your feet make contact with the pool floor, you should consider some aqua shoes (with rubberized soles) to protect the feet and prevent sliding.

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