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The Rejuvenating Affect of Aqua Exercise Living Waters By Dee Nicovich, M.S.

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

3.
Water Exercise/Land Exercise <ul><li>Water Cools the Body </li></ul><ul><li>Core Temperature Lower </li></ul><ul><li>Sweating Not realized </li></ul><ul><li>Your Body has Buoyancy in the Water. </li></ul><ul><li>Easier on Joints & Bones </li></ul><ul><li>Resistance on All Submerged Body Parts </li></ul><ul><li>Water Resistance Evenly Distributed </li></ul><ul><li>12-14% More Resistance Than Land </li></ul><ul><li>Water Works the Opposing Muscle as Well </li></ul><ul><li>Water Accommodates Several Levels of Intensity </li></ul>

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Key Components of Aqua Fitness Program <ul><li>Cardio-respiratory Program </li></ul><ul><li>Muscle Strength </li></ul><ul><li>Muscle Endurance </li></ul><ul><li>Flexibility </li></ul><ul><li>Body Composition </li></ul><ul><li>Core Training </li></ul>

5.
All Major Muscle Groups <ul><li>Chest </li></ul><ul><li>Upper Back </li></ul><ul><li>Lower Back </li></ul><ul><li>Shoulders </li></ul><ul><li>Triceps </li></ul><ul><li>Biceps </li></ul><ul><li>Quadriceps </li></ul><ul><li>Hamstrings </li></ul><ul><li>Adductor and Abductor Muscles </li></ul><ul><li>Calves </li></ul><ul><li>Abdominals </li></ul>

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Aquatic Fitness Equipment <ul><li>Deep Water Exercise Belt </li></ul><ul><li>Noodle </li></ul><ul><li>Parachutes </li></ul><ul><li>Paddles </li></ul><ul><li>Dumbbells </li></ul><ul><li>Barbells </li></ul><ul><li>Gloves </li></ul><ul><li>Water Fitness Shoes </li></ul><ul><li>Water Weights </li></ul><ul><li>Balance Rings </li></ul><ul><li>Balls </li></ul>

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

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Five Categories of Water Exercise <ul><li>Adapted Aquatics </li></ul><ul><li>Aquatic Fitness </li></ul><ul><li>Aquatic Exercise Personal Training </li></ul><ul><li>Aquatic Therapy </li></ul><ul><li>Aquatic Physical Therapy </li></ul>

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

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Benefits of Aquatic Physical Therapy <ul><li>Increased Muscle Strength and Endurance </li></ul><ul><li>Increased Mobility </li></ul><ul><li>Increased Range of Motion </li></ul><ul><li>Decreased Stress on Injury </li></ul><ul><li>Increased Circulation </li></ul><ul><li>Increased Balance </li></ul>

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Train, Don’t Strain

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Health and Safety Top Priority <ul><li>Better Do too Little than Much. </li></ul><ul><li>Pain-Signal. STOP! </li></ul><ul><li>Work at Your Pace. </li></ul><ul><li>Listen to Your Body. </li></ul><ul><li>Encourage Classmates. </li></ul><ul><li>Beginners go slow. </li></ul><ul><li>Drink Plenty of Water BDA. </li></ul><ul><li>Regular Members not feel pain 2 hrs. after. </li></ul><ul><li>Do Not Eat less than One Hour Before Class. </li></ul><ul><li>In Shallow Wear Water Shoes. </li></ul>

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

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The End but Your Beginning