Living Waters

By

Dee Nicovich, M.S.

Exercise?Exercise?

12% (1 in 10) People Die from Lack of.12% (1 in 10) People Die from Lack of. All Causes of Mortality are Reduce by.All Causes of Mortality are Reduce by. Stress on Bone prevents Demineralization.Stress on Bone prevents Demineralization. Need Weight to Strengthen Bones.Need Weight to Strengthen Bones. 67% Less Breast Cancer67% Less Breast Cancer 1# Killer in Woman is Heart Attack1# Killer in Woman is Heart Attack Keeps Appestat WorkingKeeps Appestat Working Helps SleepHelps Sleep Relieves StressRelieves Stress

Water Exercise/Land Water Exercise/Land ExerciseExercise

Water Cools the BodyWater Cools the Body Core Temperature LowerCore Temperature Lower Sweating Not realized Sweating Not realized Your Body has Buoyancy in the Water.Your Body has Buoyancy in the Water. Easier on Joints & BonesEasier on Joints & Bones Resistance on All Submerged Body PartsResistance on All Submerged Body Parts Water Resistance Evenly DistributedWater Resistance Evenly Distributed 12-14% More Resistance Than Land12-14% More Resistance Than Land Water Works the Opposing Muscle as WellWater Works the Opposing Muscle as Well Water Accommodates Several Levels of IntensityWater Accommodates Several Levels of Intensity

Key Components Key Components of of

Aqua Fitness ProgramAqua Fitness Program

1.1. Cardio-respiratory ProgramCardio-respiratory Program

2.2. Muscle StrengthMuscle Strength

3.3. Muscle EnduranceMuscle Endurance

4.4. FlexibilityFlexibility

5.5. Body CompositionBody Composition

6.6. Core TrainingCore Training

All Major Muscle Groups All Major Muscle Groups

ChestChest Upper BackUpper Back Lower BackLower Back ShouldersShoulders TricepsTriceps BicepsBiceps QuadricepsQuadriceps HamstringsHamstrings Adductor and Abductor MusclesAdductor and Abductor Muscles CalvesCalves AbdominalsAbdominals

Aquatic Fitness EquipmentAquatic Fitness Equipment

Deep Water Exercise BeltDeep Water Exercise Belt NoodleNoodle ParachutesParachutes PaddlesPaddles DumbbellsDumbbells BarbellsBarbells GlovesGloves Water Fitness ShoesWater Fitness Shoes Water WeightsWater Weights Balance RingsBalance Rings BallsBalls

Types of Aquatic Fitness Types of Aquatic Fitness ClassesClasses

Deep Water Aqua SpinningDeep Water Aqua Spinning Deep Water ExerciseDeep Water Exercise Boot CampBoot Camp Prenatal Prenatal Deep Water RunningDeep Water Running Flexibility TrainingFlexibility Training Water WalkingWater Walking Lap Swimming –Stroke WorksLap Swimming –Stroke Works KayakKayak Water Strength TrainingWater Strength Training Special SolutionsSpecial Solutions

Five Categories of Water Five Categories of Water ExerciseExercise

Adapted AquaticsAdapted Aquatics Aquatic FitnessAquatic Fitness Aquatic Exercise Personal TrainingAquatic Exercise Personal Training Aquatic TherapyAquatic Therapy Aquatic Physical Therapy Aquatic Physical Therapy

Benefits of Aquatic TherapyBenefits of Aquatic Therapy

Recovery is FasterRecovery is Faster Balance and Muscle StrengthBalance and Muscle Strength Cardiovascular EnduranceCardiovascular Endurance Participants perform activities that Participants perform activities that

normally cannot be done on land normally cannot be done on land due to pain, inability, or difficulty due to pain, inability, or difficulty

Benefits of Aquatic Benefits of Aquatic Physical TherapyPhysical Therapy

Increased Muscle Strength and Increased Muscle Strength and EnduranceEndurance

Increased MobilityIncreased Mobility Increased Range of MotionIncreased Range of Motion Decreased Stress on InjuryDecreased Stress on Injury Increased CirculationIncreased Circulation Increased BalanceIncreased Balance

Train, Don’t StrainTrain, Don’t Strain

Health and Safety Top Health and Safety Top PriorityPriority

A.A. Better Do too Little than Much.Better Do too Little than Much.B.B. Pain-Signal. STOP!Pain-Signal. STOP!C.C. Work at Your Pace.Work at Your Pace.D.D. Listen to Your Body.Listen to Your Body.E.E. Encourage Classmates.Encourage Classmates.F.F. Beginners go slow.Beginners go slow.G.G. Drink Plenty of Water BDA.Drink Plenty of Water BDA.H.H. Regular Members not feel pain 2 hrs. after.Regular Members not feel pain 2 hrs. after.I.I. Do Not Eat less than One Hour Before Class.Do Not Eat less than One Hour Before Class.J.J. In Shallow Wear Water Shoes.In Shallow Wear Water Shoes.

Water Walking for Your Water Walking for Your HeartHeart

1.1. Pressure on Lungs Promotes Deeper Ventilation.Pressure on Lungs Promotes Deeper Ventilation.2.2. Water Offers 12% More Resistance than Air.Water Offers 12% More Resistance than Air.3.3. ¼ Mile (8 ¾ laps), Water = 1 Mile Land¼ Mile (8 ¾ laps), Water = 1 Mile Land4.4. All Ages and Sizes Can Water Walk.All Ages and Sizes Can Water Walk.5.5. Water Support 90% Your Body WeightWater Support 90% Your Body Weight6.6. Don’t Sweat, but Good Workout-Overheating.Don’t Sweat, but Good Workout-Overheating.7.7. Water Pressure Against Body Decreases Swelling.Water Pressure Against Body Decreases Swelling.8.8. Less Tendency Blood to Pool to Extremities.Less Tendency Blood to Pool to Extremities.9.9. Chest Immersed, Cardiac Volume Increases 27%-30%, Stretching Chest Immersed, Cardiac Volume Increases 27%-30%, Stretching

myocardium (heart muscles) Contracts stronger.myocardium (heart muscles) Contracts stronger.10.10. Decrease Your Blood Pressure and Cholesterol.Decrease Your Blood Pressure and Cholesterol.11.11. Circulation and Blood Supply to Muscles Increases.Circulation and Blood Supply to Muscles Increases.12.12. Less Muscle Soreness.Less Muscle Soreness.13.13. Improves Your Daily Living Activities.Improves Your Daily Living Activities.14.14. Decrease Use of Medication.Decrease Use of Medication.15.15. It’s Exercise that is Fun.It’s Exercise that is Fun.