10 Reasons to Train Athletes in the Water, By: Dave DePew
Ten years ago if you used the term “aquatic fitness”, many within the fitness industry would have associated images of senior citizens practicing synchronized swimming moves or individuals performing aquatic physical therapy. It’s amazing how much can change in just a few years.
Today, water fitness and aquatic training has progressed and diversified. Walk into any facility with a pool and you will see classes and training programs designed for all types of individuals ranging from both young and old, from novice to experienced athlete.
For some time now, health clubs and recreational centers have been turning to organizations such as the Aquatic Exercise Association (AEA) to assist them in creating aquatic programs. As a result, many facilities have successfully developed a number of classes that effectively incorporate cardiovascular conditioning and strength development through aquatic-based resistance training.
Ten years ago the concept of a professional athlete using aquatics for anything more than injury rehabilitation may have seemed far-fetched. Today, athletes from a variety of sports disciplines have taken to incorporating aquatic training into their workout regiment. For examples, members of the Chicago Bulls, Miami Dolphins, San Francisco 49ers, Minnesota Vikings, and boxing great Evander Holyfield, all use aquatic training on a regular basis.
Athletes require extensive conditioning and training to reach their highest level of performance. Aquatic training can be quite effective at developing results that positively effect the anaerobic and aerobic development of all athletes. By looking at ways in which to incorporate aquatic training into an athlete’s training regiment, we open the door to new and measurable benefits.
Aquatic training can effectively be incorporated into any land-based conditioning program. Additionally, the conditioning methods in many cases can also provide a greater benefit due to limited stress brought on by much of the high impact activity.
While I’m not suggesting that coaches take their athletes off the field, I would like to take this opportunity to discuss a few important reasons for incorporating aquatic training. The benefits of aquatic training can be reaped by all regardless of sports discipline.
[1] Aquatic training provides a constant total body workout through natural resistance
While land-based workouts can provide one form of resistance, i.e. against the pull of gravity, aquatic workouts provide resistance in any direction. An aquatic training program can provide an effective form of cardiovascular exercise when combining both deep and shallow water exercises. A water workout amplifies the natural resistance of water, while maintaining a "target heart rate." The water’s natural resistance makes working out in water harder than working out on land. For instance, a 130-pound woman running an 11-minute mile pace would burn 8 calories per minute on land but up to 15 calories in deep water.
Training in water also enables an athlete to improve upper or lower body strength and cardiovascular endurance while utilizing buoyancy to decrease weight bearing. For example, someone standing in neck-deep water can reduce lower extremity body weight to about 10%. Standing in chest-deep water reduces weight bearing to 25-30% of body weight. Standing in waist deep water allows a 50% reduction in the body weight. (Jamison & Ogden, 1994)
[2] Aquatic training reduces stress on bones and joints and muscle soreness while allowing for more muscle conditioning
In addition to the benefits to our cardiovascular systems, aquatic training also helps lessen joint stiffness and increase stamina. Studies conducted over the years have looked at muscle conditioning, muscle soreness and muscle mass in terms of aquatic training. A study conducted by the OhioStateUniversity found that muscle soreness was significantly greater in land-based workouts compared to aquatic-based workouts, particularly when training intensity was increased. In short, the study found that the same performance benefits found in land plyometrics were also found in aquatic plyometrics, with one notable difference. Muscle soreness experienced in aquatic plyometrics was noticeably less. (Robinson et al, 2004)
A study conducted in Finland by the Department of Health Services at the University of Jyvaskyla found that ten weeks of progressive aquatic resistance training resulted in significant increases in the lean muscle mass of the trained muscle in a healthy individual. (Pöyhören, 2002)
[3] Aquatic training provides a variety of resistance levels depending on the depth of water used
Experts believe that resistance to movement can range anywhere from 4 to 42 times greater in water than air. This makes water a natural and adjustable weight-training machine. Water can simultaneously strengthen both sides of a muscle pair unlike many land-based exercises. For example, an arm curl works both biceps and triceps because there is resistance to the movement in both directions of the exercise. Water's resistance can be increased with speed and/or surface area and is directly proportional to the effort required to move against it. Add water fitness equipment and you’ll increase resistance to strengthen and tone the muscles.
[4] Aquatic training will help reduce injuries and allow athletes to workout while injured
Many times athletes know only two speeds; stop and go. In order for an athlete to remain competitive in the progressive sports of today, they must also train intelligently. Aquatic training can be a thinking athlete’s approach to longevity.
Research has shown that almost any orthopedic problem can benefit from aquatics because of the gravity-reduced environment which decreases the load on joints. For many athletes recuperating from injuries, aquatic training is often the only avenue available to them that allows them to continue some form of strength and flexibility training without incurring further injury.
[5] Aquatic training has no off-season
As any athlete can confirm, when the season ends it doesn’t mean that they can “take a breather” in terms of their training regiment. Aquatic training enables you to supplement your off-season training regiment. In the water, less physical stress is applied to the musculoskeletal system. This allows an athlete to train at a high intensity with reduced risk of injury. You stay in top-form and avoid the potential risks of injuries that can keep you out of the pre-season.
Aquatic training can also provide you with that mental downtime needed to recharge during the off-season period. The psychological effects of water (the ability to relax) provides for a more relaxed response in the mind. In a more relaxed environment, the body is able to more fully respond to exercise.
[6] Aquatic training provides variety
There are numerous exercises and workout routines that can be performed in the water. You are only limited by your own creativity. Some programs even cater to a particular sports discipline when designed. That is why it is important to work with a certified aquatics instructor who can tailor a program to meet your specific needs. Workouts can combine deep (gravity eliminated) and shallow (buoyancy assisted) water exercises. You can choose to use water and resistance equipment to increase surface area of the body and give greater challenge to the muscles, or perform more aerobic-style exercise for increased cardio benefit. The possibilities are literally endless.
[7] Aquatic training can be performed with little or no out of pocket expense for additional training equipment
The beauty of aquatic training is that you can enjoy the benefits without a large investment. You just jump in and you start moving. How simple can that be? You can of course increase your workout performance results by using specially designed products such as aqua side floats, barbells, dumbbells, and aqua fitness gloves. These products typically range from $15 - $25 each so they definitely should not strain your budget too much.
[8] Aquatic training is the sneaky workout
Movement in the water takes five or more seconds longer than on dry land. Even with no additional weights or resistance, the athlete is typically unaware of the resistance provided when working in the water. The effects of the training are not always felt until hours later but they are there.
[9] Aquatic training improves flexibility and provides a full range of movement
With strength and flexibility being specific to the angle at which you work your muscles, aquatic training is great because it works the muscles at many different angles in a shorter period of time.
[10] Aquatic training is uniquely functional
Nothing else can duplicate the effects of training in the water. Currently in the fitness industry, much attention is being given to the application of strength programs that provide functional strength development. The reality is that almost any form of land-based training can translate to the water. Water is definitely one of the best resistance mediums around. It can provide all the benefits of a gym and running track without the same risk of injury.
The use of linear movements, when performed in the water, provides additional benefit not easily duplicated on dry land. For example, try one of Gary Gray’s medicine ball lunges while in the water. While you are required to work your stabilizers and perform in multiple plans, you can do so while moving against the water. You can even switch the medicine ball for an inflatable ball that would then change up the direction of the resistance.
The benefits provided by aquatic training warrants giving this training medium closer consideration. Starting a sports conditioning program doesn’t have to be a complicated endeavor. Coaches whose athletes are cross-training, rather than rehabilitating, can simply put their athletes in chest-deep water and have them go through the motions of their sport. Once incorporated into an athletic program, aquatic training may help reduce the chance an athlete will suffer a career-ending sports injury.
