Coaching Corner: Cool Off and Burn Calories with Water Fitness

If you’re ready to break out of your indoor gym routine and enjoy some outdoor activities consider taking the plunge with Aquatic Exercise.



Of all the types of fitness programs available, water workouts likely offer the most options and accommodate the greatest number of participants.  Here are some of the many reasons:

1. Water exercise provides all of the following components of fitness: cardiovascular fitness, muscular strength/endurance, core strength and flexibility.


2. Injury rates are substantially lower than any other form of exercise; making it a good option for individuals suffering from back problems, arthritis or recovering from an injury, as well as elderly or pregnant participants.


3. The buoyancy of water reduces a person’s “weight” meaning the stress on weight-bearing joints, bones and muscles is also reduced.


4. Hydrostatic pressure in the pool allows you to work the body at a lower heart rate (which is great for cardiac patients) while providing results similar to land workouts.


5. Water exercises can use more muscles at one time, which increases calorie burn and, in turn, helps reduce body fat.

Many individuals find that certain movements on land like running, kicking, dancing or even walking can be painful.  All of these activities can be performed in the water with little to no impact on the body.  Try putting on an aqua jogger belt and doing some deep water walking or running.  There are classes for aqua boxing and even aqua Zumba.

The natural resistance of water makes it a perfect environment for strength training workouts.  Simply cupping your hands and pushing/pulling water away from you (known as sculling) increases the resistance.  You can also add water gloves, hand paddles or aqua weights for a more intense workout. You can check out these H3 aquatic exercise routines to get started: Hydro Circuit, Deep Water Conditioning, Nautical Noodle and Aqua Resistance.


One of the greatest benefits of water exercise is its effect on flexibility.  Because the effects of gravity are reduced in the water, it is possible to move your joints through a greater range of motion and improve overall flexibility.  Stretch based workouts, such as pool Yoga or Pilates, provide an additional element of relaxation.

Even though summer weather makes water workouts appealing, remember that many facilities have indoor pools; allowing you to keep your water fitness workouts a part of your year round program.  Check out options that may be available at your local YMCA, recreation center, a private club, community pool or even your local high school.  Check out a variety of classes and find one that you feel most comfortably matches your fitness level.

Look for classes that include a proper warm-up, cardiovascular and muscle conditioning segments, a cool-down and a full body stretch.  Be sure to check out the instructor’s qualifications.  They should be experienced and certified in Aquatic Exercise instruction.

The following chart gives you an idea of how many calories you can torch during a one hour water workout, depending on your weight:

Activity, Exercise or Sport (1 hour)	130 lb	155 lb	180 lb	205 lb
Swimming laps, freestyle, fast	590	704	817	931
Swimming laps, freestyle, slow	413	493	572	651
Swimming backstroke	413	493	572	651
Swimming breaststroke	590	704	817	931
Swimming butterfly	649	774	899	1024
Swimming leisurely, not laps	354	422	490	558
Swimming sidestroke	472	563	654	745
Swimming synchronized	472	563	654	745
Swimming, treading water, fast, vigorous	590	704	817	931
Swimming, treading water, moderate	236	281	327	372
Water aerobics, water calisthenics	236	281	327	372

Friday Fitness: Bring The Party To The Pool!

Two weeks ago we welcomed a new intern, Betsy Hood, to Hilton Head Health.  Betsy just completed her senior year at Illinois State University with a degree in Exercise Science.  Betsy brings a wealth of knowledge, youth and excitement to our H3 team.  In addition, she has been a certified Aqua Zumba instructor for the past 4 years.  If you thought Zumba on land was fun, just wait until you come back to H3 and take a class with Betsy in the pool.  Here’s a 60 second sample of the H3 bustin’ a move in the pool.



Known as the Zumba® “pool party,” the Aqua Zumba program gives new meaning to the idea of an invigorating workout. Splashing, stretching, twisting, even shouting, laughing, hooting and hollering are often heard during an Aqua Zumba class. Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, the Aqua Zumba class blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning, and most of all, exhilarating beyond belief.

Get H3 Inspired - Janine Serell

Over the last 20 years I have gone to a variety of spas, usually once per year to help kick start my focus on living healthier. Though I have been to other places more than once, H3 is the only place I have continued to visit time and time again—and I plan to continue visiting from here on out.

I first came to H3 in November of 2009 for one week. I didn't really have specific goals before coming the first time; I was simply hoping to get back on track with my health.  I didn’t know it at the time, but it turned out goal setting was something I found I needed to work on. In just one week at H3, I left 4 pounds lighter, with achievable and realistic goals for my health and a game plan for my return home. While the exercise classes were all great, the real benefits for me were the lectures and the one-on-ones I shared with my Health Habit Coach. Goal Setting, Body Image and Developing Your Week One Action Plan were lectures that truly stuck with me and that I continue to attend every trip back to H3. My Health Habit Coach taught me how to set realistic and achievable goals, which I am proud to say I actually followed through with.

One of the other great aspects of H3 is how much all the participants learn from one another. The conversations during meals of people's experiences and journey's have inspired me beyond losing weight; to ask myself what do I want to spend my time and money on? What brings me joy? How can I get out of the rat race or find a better balance to it all?

Before my first visit, I sprained my ankle 2 weeks prior to arrival so I thought I would be limited on the classes I could participate in ….which turned out to be one of those great blessings in disguise. Really, my only apprehension was that my sprained ankle would stop me from getting all the benefits of the program, but it didn’t take long for me to realize I had no need to worry. Since I had a hurt ankle, I spent most of the week in the pool. It reminded me how much I enjoyed being in the water—I found my passion for swimming while at H3.

To me, my newfound love for swimming turned out to be the most important thing I gained from my H3 experience because from that point on I decided I would only do exercises that brought me joy. When I returned home, the first thing I did was join a gym with a pool and started swimming. I had never swum competitively before, just recreationally as a kid. But, by January I had signed up to do a one mile swim in July 2010 to keep me focused on my goal…shockingly for a very successful person, I had really never had a goal before. In July 2010 I swam that 1 mile in the Hudson River in 38 minutes - my first race of any kind ever.

I have continued to come back to H3 ever since my first visit a couple years ago and each time it’s a different experience. The last time I attended the 3-Day Boot Camp Workshop...something I considered a stretch because I knew it would be difficult, but I gave it a try and loved it! I formed a bond with the people participating in the Workshop with me—it was great having the same group the whole time and being able to count on one another because we were all stronger and weaker at different things. It felt really great seeing that I was in good enough shape to keep up with the group...the previous year's work had really paid off in what I could enjoy doing.

In the last two years I have made the following changes in my life, many of which were inspired and supported by my time and the great staff at H3!:

• Quit a 35 year pack-a-day smoking habit in September 2010


• I am 30 lbs less than the first time I went to H3 (I’m working on the next 30)


• Swam from Brooklyn to Manhattan under the Brooklyn Bridge


• Bought a beautiful road bike—I haven't gone more than 20 miles but am enjoying riding it without hands while singing off key (it’s NYC, so comparatively speaking it’s not that crazy)


• In June 2011, I swam around the Statue of Liberty in 33 minutes


• Took up running on December 31, 2010 (didn't want it to be the New Years Day fall by the wayside cliché)


• And, my biggest accomplishment to date...on September 24, 2011, I swam 10k (6.2 miles) in the Hudson in 2 hours and 45 minutes!

So those are just some of the milestones during my journey in the last 2 years with H3.
Janine Serell; New York, NY

Friday Fitness: What's SUP?

H3 is excited to “re-announce” our adventure fitness summer series activity: SUP! SUP is an acronym for “Stand Up Paddle”.  Stand Up Paddleboarding is a surface water sport, meaning it is a sport that is performed atop a body of water. Stand Up “paddling” differs from “surfing” because essentially you do not need a wave to propel you. Instead, you propel yourself by using a paddle.

Just like standing on the BOSU, standing on the board requires basic balancing abilities. By engaging in activities like SUP you are actively working to strengthen and tone muscles in your legs, buttocks and core. The “paddling” facilitates muscular gains in all the muscles of the back, shoulders, arms, as well as core too. Thus, it is a TOTAL body workout!

My motto for SUP is “Strength Unites Pleasure”. It is for many a new, challenging, FUN form of cross training. It’s low impact and people of any age, and/or any athletic ability level can participate. So what are you waiting for? Come back to H3 and join us! Next time someone asks you “WasSUP”, you can reply “I am what’s up” or “I SUP”!

Watch this video for a step-by-step tutorial on how to paddleboard. Look out for pictures on the Hilton Head Health Facebook page coming soon!

Take the PLUNGE!

September 8^th has been marked as Demolition Day here at Hilton Head Health -- the official groundbreaking to Phase 1 of our renovation project, which includes the renovation of the front main entrance, north entrance and construction of a new pool and spa [ahhh]. 

We are VERY (more than I can express!) excited to begin construction on our new and improved [environmentally friendly] pool.  Not only will this add to the beauty of the facility – but will also be a great enhancement to our program.

Here at H3, our guests race to the pool classes!  With many different options, including Nautical Noodle, Aqua Resistance and Water Walk/Jog, you learn that our pool is not just for loungin’. 

If you are looking for non-impact exercise, water provides an excellent workout in an environment that is safe and effective for those with existing joint problems.  It is also a great cross – training exercise for those that enjoy pounding the pavement.  Don’t worry – water aerobics are great for all fitness levels!

There are many different types of equipment you can use including –

-       A buoyancy belt (to help suspend you in deep water)

-       A Noodle

-       Aqua Bells (water dumbbells)

-       Kickboard

 

Now that you’re ready to ‘dive in’, try this H3 Hyrdo Circuit workout routine.

*This routine is designed to be done in shallow water.

Min 0-2: Warm up; walk from one side of the pool to the other.

Min 2-5: Jog in place while arms move as if you are jumping rope.

Min 5-7: High knees; bring alternate knees up toward chests, while moving arms at the side.

Min 7-9: Push-ups; place hands on the side of the pool while keeping body at a 45 degree angle. Perform pushups.

Min 9-11: Cross country ski; start with right leg and left arm in front of body, left leg and right arm back. Perform skiing motion by alternating legs and arms.

Min 11-13: Hamstring curls; kick heels up towards buttocks. Alternate legs.

Min 13-18: Free style swim

Min 18-20: Squat jumps; squat down until reaches chest then jump up forcefully. Repeat motion.

Min 20-22: Bicep curls; sitting on a step so that water is at shoulder level perform bicep curls without resting between repetitions.

Min 22-24: Back pedaling; walk backwards from one side of the pool to the other.

Min 24-26: Side jumps; start with feet together and arms extended out at shoulder level. Push legs apart in a jumping motion then bring back together. Repeat this motion keeping arms extended.

Min 26-30: Cool down; walk from one side of the pool to the other.