Make a splash this summer and include aquatic exercise in your routine.
Exercising in the water can be a wonderful way to add a little variety
to your workout schedule especially in the Phoenix heat. Whether you’re
into aerobics, swimming, walking, or team sports there is something for
just about everyone in the water. Here are a few things to keep in mind
this summer while you stay cool in the pool.

Exercising in the water can be surprisingly challenging due to the
water resistance against your body. Studies suggest that walking in the
water is approximately three times as challenging to your muscles as
walking on land. The cardiovascular aspect of exercise is also altered
in the water. Just being in the water reduces heart rate slightly, but
being in a prone or supine (lying down) position reduces blood pressure
and heart rate by 10-20 beats per minute. These effects need to be
accounted for when measuring exertion or heart rate while exercising in
the water. So if you measure your heart rate during a workout remember
that it will not rise as much as it does during land exercise.

Another very important point to note that is often overlooked is
hydration. It can be hard to think about drinking water while you’re in
the water, but it is just as important as it is on land. Your body may
not feel like it gets as hot, but you perspire just as much during
water exercise as you do during land exercise. General guidelines for
good hydration suggest that every day a person should drink eight
ounces of water for every ten pounds of body weight. Water intake
should be even higher if you exercise or spend time in the heat.

Aside from just being a great way to vary an exercise routine, aquatic
exercise can be a great way to recover from or prevent injuries due to
the reduced impact to the muscles and joints. If you are swimming there
is very little to no impact but if you choose an activity like water
aerobics the level of impact is directly related to the depth of the
water. The deeper the water is, the less impact there is to the body.

This summer get out and try something new like deep or shallow water
aerobics, lap swimming, synchronized swimming, water polo, water
volleyball, water walking, or aqua jogging. Just remember that aquatic
exercise is just that, exercise, so it is important to warm up,
stretch, and cool down just like in other activities. Always be aware
of your comfort level and get advice or training before beginning an
activity that you are unfamiliar with.

Camelback Mountain Sports Medicine and Rehabilitation is open Monday
thru Friday, (see center for hours of operation) and specializes in
treatment of sports and orthopedic injuries.

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