• The Power of Functional Training in an Aquatic Environment
• Understanding Arthritis: Types, Causes, and Symptoms
• Water Aerobics Could Boost VO2 Max by 12 Percent
• Making Waves at SCW Atlanta & Dallas Mania: Expanding Your Fitness Portfolio
• Why We Need to Change the Language Around Aquatic Fitness
• Why Do We Age?
• Looking To Hire? SCW FREE Job Board
The Power of Functional Training in an Aquatic Environment
By Sara Kooperman, JD
Functional training focuses on exercises that mimic everyday movements, improving strength, balance, coordination, and flexibility to enhance the overall quality of life. While functional training is commonly associated with land-based workouts, integrating it into an aquatic environment offers unique benefits that enhance results while reducing the risk of injury. Aquatic functional training is becoming increasingly popular, especially among older adults, individuals recovering from injury, and those seeking a low impact but highly effective workout.
What is Functional Training?
Functional training emphasizes movements that mirror real-life activities, such as bending, lifting, twisting, and reaching. Unlike traditional strength training, which isolates specific muscles, functional exercises engage multiple muscle groups simultaneously, improving strength, mobility, and balance. Functional movements target:
- Core stability
- Joint flexibility
- Muscular endurance
- Balance and coordination
Exercises like squats, lunges, and rotational movements can be adapted for an aquatic setting to provide a challenging yet joint-friendly workout.
Why Take Functional Training to the Water?
Training in an aquatic environment offers distinct advantages that complement the principles of functional fitness. Water provides buoyancy, resistance, and hydrostatic pressure, making it an ideal environment to enhance strength, stability, and mobility with reduced stress on the joints.
- Reduced Impact and Joint Stress
- Water’s buoyancy supports up to 90% of body weight, significantly reducing impact on the joints.
- Ideal for older adults, individuals with arthritis, or those recovering from injury who need a low-impact alternative to traditional strength training.
- Increased Resistance and Muscle Activation
- Water provides multi-directional resistance, challenging muscles throughout the entire range of motion.
- Functional movements performed in water require greater core engagement and balance, leading to improved overall stability.
- Enhanced Proprioception and Balance
- The water’s natural instability forces the body to adapt and stabilize, improving coordination and balance.
- To further increase the balance challenge, participants can have a partner swirl the water around them while they maintain a single-leg balance or other stability movements, adding unpredictability and requiring more core engagement.
- Improved Cardiovascular and Muscular Endurance
- Functional movements performed continuously in water boost heart rate and stamina while building muscular endurance.
- Aqua intervals or circuits incorporate functional movements keep participants moving, creating a total-body workout.
Key Functional Movements Adapted for Water
Many functional exercises can be easily adapted for an aquatic environment. Here are a few examples:
- Squats and Lunges
- Performed in waist-to-chest-deep water, these exercises strengthen the lower body while engaging the core.
- Adding arm movements increases intensity and balance challenges.
- Push and Pull Movements
- Using water dumbbells, noodles, or resistance gloves, participants can perform pushing and pulling motions to engage the chest, back, and arms.
- Movements like chest presses, rows, and shoulder rotations mimic everyday pushing and pulling tasks.
- Rotational Movements
- Torso twists and rotational lunges in water enhance core strength and improve mobility.
- These movements replicate actions like reaching, bending, and twisting used in daily life.
- Balance and Stability Drills
- Single-leg balance exercises and stability challenges help improve proprioception and balance.
- Progress the challenge by having a partner swirl the water around the balancing participant, creating additional resistance and instability to engage the core further.
Special Considerations for Aquatic Functional Training
To maximize the benefits of functional training in an aquatic environment, fitness professionals should consider the following:
- Water Depth: Waist-to-chest-deep water provides optimal buoyancy and resistance for most functional movements.
- Proper Progression: Start with basic movements and progress by increasing range of motion, adding resistance, or introducing balance challenges.
- Use of Equipment: Incorporate aqua dumbbells, noodles, or resistance bands to add variety and intensity.
Who Benefits Most from Aquatic Functional Training?
Aquatic functional training is suitable for a wide range of populations, including:
- Older Adults: Enhances mobility, balance, and strength while minimizing joint stress.
- Rehabilitation Clients: Provides a safe and supportive environment for recovery post-injury or surgery.
- Athletes and Active Adults: Improves functional strength and endurance while preventing overuse injuries.
A Holistic Approach to Movement
Functional training in an aquatic environment offers a safe, effective, and versatile approach to improving overall fitness. By combining the principles of functional movement with the unique properties of water, participants can enjoy a total-body workout that enhances strength, balance, and mobility—all while reducing the risk of injury. As the demand for inclusive and low-impact fitness solutions grows, aquatic functional training stands out as a powerful tool for fitness professionals and participants alike.
About the Author: Sara Kooperman, JD
Sara Kooperman, JD, CEO of SCW Fitness Education, WATERinMOTION®, and S.E.A.T. Fitness, Founder of the MANIA® Convention, sits on the canfitpro Advisory Panel and the Gold’s Gym Think Tank and was a founding board member for the Women In Fitness Association (WIFA). Recently nominated for the IDEA Fitness Leader of the Year Award, Kooperman won the Most Innovating Fitness Pro by FIT-C (Fitness Industry Technology Council). Sara is the best-selling author of FIT FOR BUSINESS, an inductee into the National Fitness Hall of Fame, an Illinois State Businesswoman of the Year, an esteemed panelist for multiple Webinars & Podcasts, and sits on the ACSM Communication & Public Information Committee.
Understanding Arthritis: Types, Causes, and Symptoms
By Christine M. Conti, M.Ed.
Arthritis affects millions of people worldwide, yet many misunderstand its complexities. Contrary to popular belief, arthritis isn’t a single disease but a term that encompasses over 100 different conditions. It affects individuals across all ages, genders, and races, making it the leading cause of disability in the United States. Here’s a closer look at its most common types,
symptoms, and causes.
What Is Arthritis?
Arthritis refers to joint pain or disease characterized by symptoms such as swelling, stiffness, and decreased range of motion. These symptoms may vary from mild to severe and can significantly impact daily life, making tasks like walking or climbing stairs difficult.
While arthritis is commonly associated with visible joint changes, such as knobby fingers, it can also affect other body parts, including the heart, lungs, and skin. Treatments focus on symptom management and improving quality of life.
Common Types of Arthritis
- Osteoarthritis, known as degenerative arthritis, occurs when cartilage—the cushioning tissue at the ends of bones—wears away. This leads to painful bone-on-bone contact. Risk factors include aging, excess weight, and prior injuries.
- Rheumatoid Arthritis (RA) is an autoimmune disorder where the immune system mistakenly attacks joint linings. This causes inflammation, pain, and swelling, often affecting the same joints on both sides of the body. Over time, RA can impact the eyes, lungs, and heart.
- Psoriatic Arthritis (PsA) is an inflammatory condition that often accompanies psoriasis, a skin disease. PsA causes joint pain, stiffness, and swelling, with symptoms sometimes extending to the nails and spine.
- Gout, an inflammatory arthritis, is triggered by a buildup of uric acid crystals in the joints, often starting with intense pain in the big toe. The condition can lead to lasting joint damage if untreated.
- Lupus is a form of systemic autoimmune disease that affects joints and can cause fatigue, rashes, and damage to internal organs. It predominantly affects women during their childbearing years.
- Juvenile Arthritis (JA) refers to various types of arthritis affecting children under 16. Symptoms include joint inflammation, pain, and potential impacts on internal organs or the eyes.
- Ankylosing Spondylitis is a type that targets the spine, causing pain and stiffness in the lower back and hips. Over time, it may result in reduced mobility and affect other joints and organs.
Managing Arthritis
While there’s no cure for arthritis, treatments can alleviate symptoms and enhance quality of life. Early diagnosis and a tailored approach involving medication, physical therapy, and lifestyle adjustments can make a significant difference. Because arthritis affects everyone differently, it underscores the importance of individualized care and ongoing research. By raising awareness and supporting scientific advancements, we can improve outcomes for those living with this condition. For more information, consult trusted resources like the Arthritis Foundation or speak with a healthcare professional.
Find More Resources:
www.arthritis.org
https://my.clevelandclinic.org/health/diseases/12061-arthritis
www.mayoclinic.org
https://www.hopkinsarthritis.org/
https://www.hss.edu/
About the Author: Christine Conti, M.Ed.
Christine Conti, CEO of FITFIXNOW, is an international fitness educator, chronic disease advocate, and 2023 IDEA World Fitness Instructor of the Year. Founder of ContiFit and COO of Reinventing the Woman International, she also leads the *Two Fit Crazies and a Microphone* podcast and authored *Split-Second Courage.* As a marathoner and IRONMAN competitor, Christine inspires as a keynote speaker and corporate wellness consultant. After receiving a life-changing diagnosis at age thirty, this former investment banker and English teacher believes that ANYTHING IS POSSIBLE!
Water Aerobics Could Boost VO2 Max By 12 Percent
So you’re a runner, but actually running isn’t getting you those endurance gains you’re striving for. According to a new study published in the Journal of Modern Health and Rehabilitation Sciences, it might be time to hop in the pool.
Researchers found that over just eight weeks, water aerobics, a low-impact form of in-water exercise, can boost VO2 max by 12.5 per cent and anaerobic threshold by five per cent.
The common misperception of water aerobics is that it’s only intended for older adults. While it’s certainly a popular choice among the active older crowd–thanks to its low impact and the natural resistance of water–it can be tailored to suit any fitness level, making it a smart cross-training option for runners. Water aerobics classes, often offered at community pools, typically involve movements such as knee drives, jumping jacks and butt kicks.
An Eight-Week Intervention
Thirty male endurance athletes between 18 and 25 participated in the study. Before the intervention, researchers assessed their aerobic capacity and fitness levels using a step-up test and a 12-minute run.
Over the eight-week program, participants completed five 60-minute water aerobics sessions per week. Workouts included jumping jacks, high knees, water jogging, and resistance-based movements with aquatic dumbbells, performed in moderate- to high-intensity intervals. The intensity was progressively increased throughout the intervention. After eight weeks, the fitness tests were repeated.
Results showed an increase in distance covered during the 12-minute run and a reduction in heart rate during the step-up test. On average, VO2 max increased by 12.5 per cent, and the anaerobic threshold improved by five per cent.
So what does this mean for you? If running alone isn’t cutting it, switching up your training environment might be your next best move. The dynamic workout water aerobics offers can significantly enhance both muscular endurance and cardiovascular efficiency. Whether you’re recovering from an injury, looking for variety or aiming to boost your aerobic base without the added joint stress, why not just jump in?
Making Waves at SCW Atlanta & Dallas Mania: Expanding Your Fitness Portfolio
By SCW Fitness
Fitness professionals are always on the lookout for innovative ways to diversify their offerings and stand out in a competitive industry. At the upcoming SCW MANIA® events in Atlanta (Ju
ly 25-27) and Dallas (August 22-24), aqua sessions take center stage, providing an exciting opportunity for fitness pros to expand their skill set and client base through aquatic training modalities. With summer here and the rising popularity of water-based fitness, professionals can enhance their portfolio by incorporating aqua personal training, WATERinMOTION® programming, and cutting-edge aquatic equipment from leading brands like Indigo Aquatics and Aqua Ohm.
Why Aqua Fitness?
Water offers a unique environment for exercise, delivering resistance, buoyancy, and low-impact support that is ideal for clients of all fitness levels and ages. Aqua training is particularly beneficial for injury rehabilitation, improving cardiovascular endurance, building strength, and increasing flexibility without the stress on joints often associated with land-based workouts. SCW Mania® events showcase the versatility and effectiveness of aqua sessions, attracting fitness professionals eager to learn how to tap into this growing niche.
Aqua Personal Training: A Premium Service
One of the most exciting trends highlighted at the MANIA® events is the Aqua Personal Training Certification. This one-on-one training approach leverages the benefits of water to deliver customized workouts tailored to the client’s specific needs, goals, and limitations. Fitness pros can command premium rates for aqua personal training by providing an exclusive, therapeutic, and results-driven experience. The sessions also enhance client retention as participants see tangible improvements with less risk of injury.
Water in Motion: Innovative Aqua Programming
WATERinMOTION® is a revolutionary program that combines functional aquatic movements with targeted resistance training, offering a full-body workout that engages multiple muscle groups simultaneously. Original, Platinum, and Strength format workshops offer MANIA® attendees the chance to experience this dynamic programming first-hand. Incorporating WATERinMOTION® into a fitness portfolio allows professionals to offer diverse class formats and workshops, appealing to a broad audience from seniors t
o athletes looking for cross-training options.
For fitness pros eager to stay ahead of trends and meet the increasing demand for innovative, effective fitness options, diving into aqua fitness is a powerful strategy. With comprehensive training from SCW, premium equipment from Indigo Aquatics and Aqua Ohm, and versatile programming like WATERinMOTION®, professionals can make a splash in the industry—building stronger, healthier communities one stroke at a time.
Why We Need to Change the Language Around Aquatic Fitness
By Sue Nelson
Asking a question is much better than assuming you know the answer. This is especially applicable in any aquatics business. Many times, we assume we know what is happening, but we may only know bits and pieces.
An example: Let’s take aquatic exercise and how the average person views it. Even though aquatic exercise has evolved through the years, many people still assume it is not as beneficial when compared to swimming or land exercise.
When I say aquatic exercise, I refer to exercise in the vertical plane, whether in shallow or deep water. Of course, you can also exercise in the horizontal plane — that is called swimming.
But when most people think of, for example, water aerobics, their head goes right to the older generations. It’s true that we offer arthritis programs and water walking, but we can offer high-performance water exercise as well. I don’t think enough people realize that.
This message is especially important now. Because of COVID, we need to focus on getting back to healthy bodies. And a national survey by the American Red Cross found that more than half of Americans — 54% — can’t swim or perform basic swim safety skills. So if a potential patron assumes a pool is only for swimming, but they do not know how to swim, they automatically dismiss the opportunity to visit our facilities.
Is there a way to let the public know that they do not have to swim to gain the benefits of exercising in water? I believe marketing with different terminology is a way to start debunking myths about the effectiveness of aquatic exercise and its appropriate for different populations.
How we got here
Aquatic exercise professionals are still trying to debunk several myths: That you must know how to swim if you want to exercise in water; only older people use the water for exercise; you can’t get a good workout in the water; and you must be injured to exercise in the water.
Water aerobics evolved in the 1950s, led by a television star named Jack LaLanne. It became mainstream in the 1970s and ’80s. The older population was the first to take an interest, because this exercise has low impact on bones and joints.
Aquatic exercise has come a long way. We can offer higher-performance programs as well as classic water aerobics. Aquatic sports training allows injured athletes to do high-performance work such as deep-water running in preparation for their return to competition. Additionally, when wounded warriors return from service, an arthritis class isn’t appropriate for this group. After some initial, passive range-of-motion work, they generally need to build their endurance and muscular skills, so we need to get them moving more aggressively.
So these aren’t your Grandma’s classes. Through the internet, younger folks are taking an interest because they realize the benefits of water exercise apply to them also.
Reframing Our Services
This has created the need to develop programs for people of all ages who want access to the healing properties of exercise in the water.
The internet provides a huge megaphone, but the words we use in our marketing can be friendly yet confusing. Unfortunately, our terminology hasn’t necessary evolved to keep up with all the possibilities of aquatic exercise programming.
What if I said, “Let’s go to the health club today”? Most likely, you would assume I meant going to land to exercise, because we do not use that term to refer to exercise in the water.
However, that phrase also perfectly describes what we can offer at our facilities. Instead of ABC Pool – which many only associate with swimming – you might call your facility an aquatic health club. Some also use the phrase an aquatic gym or a liquid gym. This helps people understand that they can do every skill in the water that they can do on land — upper body work, lats, etc. If we use those words in our marketing, consumers may begin to understand that they can achieve all their desired fitness and health benefits in the water.
Cute terms often don’t help. Descriptions should define and describe exactly what can be accomplished in the water. Program names should reflect the specific objectives and actual value being offered. For instance, what would you think about something called the FINE program, which stands for Fitness Is Nutrition and Exercise? Consumers would know they will learn about nutrition, fitness and exercise. We should name programs so consumers immediately understand.
We also should consider an evolution in how we describe our instructors. I’d like to see the term “aquatic exercise coach,” because that’s what we are – we are teachers and coaches. That term seems to convey a little more professionalism.
Finally, those descriptive words need to be included in internet search parameters and thus need to be included in your marketing material and on your web sites and in your daily conversations with consumers.
Why Do We Age?
Aging is the progressive decline of the human body’s function that results from a combination of genetic, environmental, and metabolic factors. As our cells accumulate damage, important systemic processes within the body become dysregulated, leading to an increased rate of disease and mortality (see overview here).
The global population is aging at an unprecedented rate, a phenomenon that carries significant social and economic challenges. Societies are investing heavily in the fight against aging—a recent analysis revealed that a slowdown of aging by just one year could be worth $38T in the US alone.
What Happens to the Body
As we age, our cells accumulate damage on many fronts, including mutations in DNA (the information code of our cells), shortening of telomeres (protective end caps on DNA strands), and epigenetic alterations (changes in how our cells read DNA information).
This causes our microscopic machinery to go awry. The result is decreased cellular function, impaired mitochondrial energy production, and less efficient repair mechanisms. Read more about the causes of cellular aging.
As our body’s building blocks break down, our organs and tissues experience an associated loss of structure and function. This results in a cycle of inflammation and tissue fibrosis that reduces the functional capacity of our vital organs.
All of these microscopic changes add up to what we see as “getting older.” Our bones lose the ability to resist stress (i.e., osteoporosis), the structural integrity of our skin fails (i.e., wrinkles), our heart no longer pumps with the necessary strength (i.e., heart failure), and we are more at risk of injury and disease.
What Happens to the Brain
The same cellular- and tissue-level changes associated with aging have a particularly destructive effect on our brains.
As cellular function decreases, inflammation rises and the accumulation of cellular waste disrupts the ability of our brain cells to talk to each other. This impairs our processing of complex cognitive tasks and weakens our memory (what happens to your brain through life).
These neurologic changes often translate to depression, social withdrawal, and increased susceptibility to diseases like Alzheimer’s and Parkinson’s dementia.
Chronological Versus Biological Aging
While the most familiar convention of measuring age is “chronological” (that is, measuring age in years), there is an emerging interest in determining “biological age.”
This method uses formulas or blood test results to estimate the cellular age of a person. In other words, biological age is not a function of time but rather of how well cellular and organ systems are functioning in each individual. In this way, interventions such as exercise, healthy lifestyles, and perhaps even medications could reverse one’s biological age—all while their chronological age increases.
While some testable biomarkers have emerged as candidates (e.g., the epigenetic clock), there is ongoing research to uncover simple, reliable means to measure and track one’s biological age over time.
Lifespan Versus Healthspan
While tremendous recent progress has been made in the field of aging, the emphasis has begun to shift from extending lifespan (the number of years one is alive) to maximizing an individual’s healthspan (the number of years one is active and without disease).
Researchers emphasize a holistic approach to nurturing your healthspan, including consistent daily movement and exercise, high-quality sleep hygiene, a balanced diet with whole foods, and more.
Looking To Hire? FREE Job Board
In Need of Teachers, Trainers, Directors, or Managers?
SCW’s NEW FREE JOB BOARD is supporting the industry’s need for qualified fitness pros.
Best of all there is NO COST to you. We will post your openings in all three of our monthly e-newsletters: Spotlite, Health & Fitness Business News, and Tidal Waves which are emailed out to tens of thousands of fitness professionals teaching and training in all formats along with managers and directors at all fitness facilities: big box, gyms, boutique, studios, not for profits and independent centers.
We’re always looking for great content highlighting the newest things in the world of aquatic fitness. Please submit your article directly to [email protected] for immediate consideration!
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