TheraFit: Sports Injuries and Post Surgical Rehab

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

BEAT THE HEAT AND STILL BURN CALORIES!

When summer rolls around, do you find it hard to continue the workouts you enjoyed during cooler weather? Possibly, you have stopped working out due to joint pain from an injury, arthritis, extra body weight, or osteoporosis. If you need to make a change, why not try moving that workout to the water? Aquatic exercise provides many benefits because water lessens the effects of gravity on the body. The buoyancy of water supports your body making it easier to move through a wide range of motion. If you are rehabbing from an injury, you could start with gentle range of motion and weight bearing activities in a pool. Pool exercises can also improve balance, cardiovascular fitness, and agility. Water provides 12-14% more resistance than air, so even pool walking can be beneficial to strengthen muscles. Even just splashing around playing a game of Marco Polo will burn around 400 calories/hour, while doing the butterfly stroke can push that number up to 900 calories/hour for a 180-pound swimmer. Research also shows that people who participate in aquatic exercise can burn as much body fat and build as much muscle as those who engage in land-based exercises, yet your heart rate will remain lower. Due to the pressure the water creates on your lower body, the blood is able to return more effectively to the heart. Research has shown the difference may be as much as 17 beats per min less than during a land workout. Therefore, aquatic exercise should be gauged by perceived intensity instead of relying solely on a heart rate gauge. Things to remember: •Aquatic exercise should not completely replace land-based exercise, especially for those who need weight-bearing exercise to prevent bone loss, such as with osteoporosis. •Although you will not notice that you sweat with pool exercises, it is still important to drink plenty of water. •Slower movements in the water will provide less resistance than faster movements. •Deeper water will provide more resistance, but less weight bearing. Shallow water will have less resistance, but more weight bearing. •Use webbed water gloves, Styrofoam weights or noodles, inflated balls,

Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 2-3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place. One leg balance: Stand on 1 leg while raising the other knee to hip level. You can place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds to 1 minute and switch legs. Try 1-2 sets of 3 on each leg. Hip kickers: Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg. Pool planks: Start out with hands on pool edge or on steps by leaning forward into a plank position. You can progress by holding a pull noodle- hold the noodle in front of you. The noodle will be submerged under the water, and your elbows should be straight downward toward the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15-60 seconds depending on your core strength. Repeat 3-5 times. Deep water bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes. Arm raises: In deeper water & using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10. Push ups: While standing in the pool by the poolside, place arms shoulder width apart on pool edge. Press weight through your hands and raise your body up and half way out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into pool. Easier variation: Wall push up on the side of the pool: place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall. Standing knee lift: Stand against the pool wall with both feet on the floor. Lift 1 knee up like you are marching in place. While the knee is lifted even with your hip, straighten your knee. Continue to bend and straighten your knee 10 times, and then repeat on the other leg. Complete 3 sets of 10 on each leg. For more of a challenge, try this exercise without standing against the pool wall.

or kickboards for increased resistance. •Aquatic exercise should not be painful. Wonderful Water Workout

Water walking or jogging: Start with forward and backward walking in chest or waist high water. Walk about 10-20 steps forward, and then walk backward. You can also take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction. Increase speed to make it more difficult. Also, increase intensity by jogging or skipping. Continue for 5 minutes.

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