The benefits of exercising in water

The first is the gravity. The effect of gravity depends on the depth of the water. If we are submerged up to our necks, we have no effect of gravity on us. If we go shallower, such as at knee level, we feel our weight more and so we can play with these variations and exercise better. Furthermore, we do not affect our joints and muscles and we can exercise without any consequences. We feel much more flexible and have freedom of movement, since for example we can float, bounce or relax without consuming the same energy as in air. In addition, water increases the resistance by 12 to 14 % more than in air. So, it is as if we have weights on our entire body and therefore exercise it harder!

The second element is the coordinationDue to the properties of water, we have a little more time to learn to move cleanly and thus plan our movements, which is very important.

The third element is the water resistance. When the environment in which the movement takes place is air, this resistance is negligible (due to its low density) and is usually not taken into account. Water offers constant resistance to any range of motion we do. We can explore a completely different space for how our body can move. When we enter the pool, this constant resistance allows us to exercise on multiple levels and in all those ways that are more difficult on land. Flexibility in water is increased, so exercises are done in a greater range of motion and muscles are trained at different angles that are otherwise difficult. So, due to the resistance that water exerts on our body and by extension on our movements, we have more time to perform an exercise, so we do it more correctly, with the ultimate result and benefit of not having the possibility of muscle injury!

The fourth advantage is perhaps the most important. It is the hydrostatic pressure of water. The body receives pressure in three dimensions and at the same time the deeper the movements are made, the more intensely we exercise and buoyancy is created in the body. In this way we achieve multifaceted muscle training in a unique way as well as benefits to our circulatory system. Hydrostatic pressure opposes the tendency of blood to accumulate in the lower parts of the body, which helps reduce unwanted edema. That is why our legs rest when we enter the water!

Finally, hydrostatic pressure helps stabilize unstable joints.

Still, there is the buoyancy. The direction of buoyancy is upward and perpendicular to the surface of the water (opposite to gravity). It is the force that resists any movement made in the water in a downward direction, while it assists any movement made upward, towards the surface of the water. Depending on the direction of movement of the body in the water, buoyancy functions as a stabilizing force, as an auxiliary or as a resistance force. The buoyancy of the water makes exercise possible for everyone, limiting injuries. It also helps in better venous return and lymphatic function.

Water does not allow the body temperature to rise too much, allowing for better heat dissipation. Exercising in water is therefore more enjoyable for people who have a reduced ability to regulate their temperature, such as the obese. When we exercise in a gym or outdoors, our body tries to reduce the temperature that has increased in our body due to exercise. In the pool, however, the water temperature compensates for that of the body and thus the circulatory system pumps blood to the muscles, instead of performing the above process.

The next advantage we have with exercising in water is the concentric muscle contractions, as opposed to eccentric contractions. The most important characteristic of concentric contraction compared to eccentric contraction is that it causes less muscle damage as in warm water the muscles are NOT stretched! So they are not strained! By exercising in water and mainly hot water, much better warming up of the body is achieved and thus there is no feeling of pain the next day and that is why it is ideal for daily exercise!

Also, the correct heart function is an additional advantage when exercising in water. The heart in water works 10-13 beats per minute less when performing exercise at the same intensity. This fact allows heart patients to participate in a form of exercise that will not burden their heart, but will strengthen their body.