Just Add Water:
Cross Train in the Pool and Exercise for Life!

By Wendy Berton

As a lifetime swimmer, runner, and walker, the contradictions of exercising in water and on land have always been an interesting topic. One would think they were complementary but for years the land-based aerobic exercise community seemed to shy away from pools — while competitive swimmers stayed in their own lane. But with the advent of the Baby Boomers adopting exercise as a way of life, the advantages of cross-training in water have become a reality. Pool popularity has risen. Even professional athletes who compete on land are now seen training in pools. The word’s out: Just Add Water.

Cross-training in water is a great option for those who are recovering from a land-based sports injury or having pain issues with land-based exercise, who have a disability that prohibits many forms of exercise, or who just plain love the pool. With so many benefits to cross-training in the water, it’s just a question of what “wets” your appetite.

There’s a menu for everyone to select from starting with the fact that it’s really fun. We associate pools with vacation. Lap swimmers are often inclined to enjoy the benefits of water aerobics as an alternative by using equipment such as barbells to focus on strengthening different muscle groups. Athletes who may not have been inclined to jump in the pool at first, may find that there are alternatives to land-based exercise that are equally challenging for running: walking, dancing (try Water Zumba), Pilates (or “Poolates”), yoga, kick-boxing, and cycling. Pregnant women find the water incredibly forgiving on their bodies, as do those seeking rehabilitation from injury. Water exercise offers less joint stress, lower impact to no impact in the deep water, and lower risk of injury. The variations available in water help those who have hit a plateau, whose muscles may be over-used.

Many diverse populations benefit from water exercise, such as the disabled and obese. According to the American Heart Association, obesity has risen as high as 40% from 1960 to present day. The water offers resistance in both directions, an option if you’re self-conscious (once you’re submerged all you see are smiling heads), greater range of motion, support groups, benefits with balance and flexibility, strength, and endurance.

Linda, a 71-year-old avid pool and land-based exerciser, is convinced it’s the cross-training that has kept her so fit and healthy. “How you move matters,” says Linda. And that’s why after a lifetime of competitive athletics such as tennis, fencing, and racquetball, she added water to her exercise routine to increase her stamina after recovering and rehabbing from hip replacement surgery four years ago. She now does Pilates and water exercise twice a week and Tai Chi once a week, in addition to a 30-minute daily dog walk. “Water is a total body workout,” Linda explains.

Luna, a 51-year-old ex-gymnast and dancer, started working out in the water recently as well to rehab from a frozen shoulder. She finds scheduling time with a personal trainer in the water necessary, rewarding, and fun in order to juggle work, family, and fitness.

Cross-training in the water can meet the needs of many. So don’t be shy about getting in that suit. Just Add Water to your exercise routine. You may surprise yourself and have a ball. Where else can you throw beach balls at your fitness instructor? It’s great exercise that you can enjoy for life.

Wendy Berton is a Master Fitness Aquatic Personal Trainer for the United States Water Fitness Association and an Aqua Fitness Instructor for the Aquatic Exercise Association. She teaches BarreBodies at Lake Oswego Academy of Dance (www.danceoregon.com) and leads the running group Run 4 UR Life that recently completed the Portland Marathon. She is also a recent breast cancer survivor and advocate for the cancer community.