The Fitness Water Connections

The Fitness-Water Connection

Land–based pilates, yoga and tai chi programs have moved to the pool as more and more people realize that water offers unique properties when it comes to stretching, honing muscles and relaxing.

"In the water, we tend to follow trends happening in the fitness industry in general," says Julie See, president of the Aquatic Exercise Association (AEA) in Nokomis, FL. "People are under so much stress. They are looking for alternative ways to train that complement more traditional aerobic or strengthening programs."

Pilates, yoga and tai chi are healing movements, reports Carol Argo, an AEA–certified instructor/trainer in Rancho Palos Verdes, CA. "Besides burning calories and getting stronger, they help the body become more balanced."

As with other water fitness routines, specialty programs appeal to people with physical limitations and to athletes seeking to improve balance and stability or to cross train. Submerged in the water, many people with arthritis or other painful conditions can do more and are less self–conscious than attempting a similar land program.

"People are waking up to the fact that aquatic and fitness are not separate lifestyles, but they really are part of the big picture," explains Rebecca Pfeiffer, J.D., M.P.H., innovator of Poolates,™ a pilates program she adapted to the water. "There are different ways to improving health and fitness."

Pilates

Both water pilates and Poolates draw on fundamental pilates principles and build core body strength while enhancing flexibility, coordination and posture.

"Poolates is a whole new way to use the pool," Pfeiffer says. "It is all about precision and control, and very much mind–body. If you are not concentrating, you are not doing it right."

For example, when participants stand on one foot, slowly moving the other leg, they must focus on keeping the trunk straight. That requires contracting abdominal and deeper core muscles to stabilize the body, which benefits the back and posture, Argo explains.

Water's buoyancy makes the movements and maintaining core position harder. It creates more resistance. Rollers and dumbbells can add to the complexity and produce a more challenging routine.

"The strength in the body goes out to the arms and legs," says Mary O. Wykle, Ph.D., professor of physical education at Northern Virginia Community College in Alexandria, VA. "Without a strong core, there's no sense strengthening anything else, because you would not be in the right body position."

Throughout the session, movements remain fluid, flowing from one to another as the person purposefully breathes in and out. Incorrect postures can cut off the natural flow of breath, Wykle says.

"So many participants take the work back into their lives," Pfeiffer explains. "People have better posture. They breathe better and have more energy with Poolates because they remain upright and can fill their lungs more. They also have better balance on land."

Argo reports that pilates helps develop elongated, toned muscles that shave years off one's appearance. Wykle adds that it strengthens muscles that flatten the abdomen.

Yoga

As with pilates, water yoga movements are rooted in land–based principles and modified to take advantage of the water. Yoga means union, or joining together, and was initially developed as a vehicle for meditation, while creating physical strength and stamina that allows the mind to remain calm, says Laurie Denomme, an aquatic specialist in Sarasota, FL.

Participants hold postures as they align and lengthen the spine. They may work at the pool's wall, in shallow water or supported by a noodle, moving from one pose to the next.

"These are powerful movements, in that you activate the muscles and learn to create that mind-body connection," Denomme says. "Yoga is a low-impact activity."

Proper breathing releases tension, pain and fatigue, adds John DeMinico, co-founder of Yoqua.™ Water yoga is not competitive and helps release stress.

"It is relaxing and at the same time very empowering," continues DeMinico. He cautions to keep the water toasty warm, as high as 88 to 92 degrees. Warm water aids in eliciting a natural relaxation response.

Tai Chi

The ancient Chinese practice of tai chi aims to balance the body's vital life energy, or chi, and exercises the mind, body and spirit. It can improve balance and range of motion, all the while bringing an inner peace.

In the water, participants keep their feet on the ground and swirl their arms and legs unhurriedly. The water, with greater resistance than air, decreases the speed of the actions, thus building strength.

"Tai chi is fluid movement, focused on breath and postural alignment," says Denomme. "It uses very soft, flowing movements, slow and controlled."

Combinations

Many people combine two or more of these mind–body fitness activities. Wykle developed Aqua Po-Yo-Chi,™ a blend of pilates, yoga and ai chi, a Japanese water movement program similar to tai chi.

"Ai chi is the connecting link," Wykle says. "These movements all develop range of motion. Ai chi is wonderful in improving the ability to reach and stretch and not fall over."

Po-Yo-Chi preserves traditional pilates and yoga principles, with actions mimicking those on land and bestowing the same benefits of building core strength and enhancing balance. Wykle describes the moves as flowing, but bold. Throughout

Po-Yo-Chi routines, the person focuses on moving the body and breathing.

"All movement is done in a definite breath sequence," Wykle explains. "As breath works with the mind, it relieves all the stress and tension held in the body. You come out feeling very refreshed and relaxed. You just feel good. "

NOTE: Be sure to consult your doctor before starting any exercise program.

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