|Uniting AEA’s IAFC with ATRI’s Symposium, the International Aquatic Fitness & Therapy Conference allows you to customize the week of training to suit your needs – therapy, fitness, or both. Here is a highlight of one of the fitness-focused sessions being offered at IAFTC 2023 in Orlando, Florida (April 30-May 5) from Author by Gina Bastidas.|
|Progressive overload is an important component of exercise in the pool or on land. As an aquatic professional, you will always be considering methods to adjust intensity during your sessions or classes. Once the body adapts to an activity, the overload needs to increase to continue being challenged and seeing training progress. We don’t always have a lot of space in the pool, but that shouldn’t stop us from adding challenge. We can use simple tools, such as the pool wall and rubberized equipment, to provide resistance.|
Resistance training is intended to increase muscular strength and/or endurance. With resistance training, there is an immediate rise in the levels of two hormones, epinephrine and norepinephrine (Kraemer and Ratamess 2005). These hormones increase blood glucose and are important for increasing force production, muscle contraction rate, and energy production (Alvidrez and Kravitz 2008). . Alvidrez and Kravitz). Resistance training can also be helpful for weight loss. Studies have found that resistance training can help boost metabolism. In fact, one study estimated that 9 months of resistance training was enough to increase your resting metabolic rate.
Resistance training involves moving the muscles against resistance. This can be achieved by positioning the body to work against gravity or buoyancy; weighted or buoyant equipment can accentuate the results. The water’s viscosity offers multidirectional resistance, which can benefit from adding drag equipment. Rubberized equipment – bands, loops, and tubing – offers effective training options simply by creating an appropriate anchor point to provide balance and control while targeting the desired muscle actions. This type of equipment works the same on land and in the water and comes in various resistance levels to meet the needs of your students and clients.
In the pool, there are multiple options for taking advantage of resistance by using the pool wall and rubberized equipment. For example, we can use the wall as an anchor point for the limb holding the rubberized equipment. We can also elevate the heart rate by moving our arms to remain close to the wall, while adding resistance to the legs with a band or loop. This kind of work can be done in any pool and offers ways to increase resistance in smaller spaces, while maintaining creative training options.
RESOURCESAlvidrez, lM and Kravitz, L. 2008. Hormonal response to resistance exercise variables. IDEA Fitness Journal. 5(3):23-25.
Kraemer WJ, and Ratamess NA. 2005. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 35(4):339-61. doi: 10.2165/00007256-200535040-00004. PMID: 15831061.
|AUTHOR Gina Bastidas is one of AEA’s amazing IAFTC 2023 Presenters. Find out more about Gina and the sessions she is offering here.|