Just add water: aquatic aerobics sheds a whole new light on running and walking - includes information on aqua walking & running, and on aquatic safety

American Fitness, May-June, 1991 by Therese Iknoian

Walking and running in shallow or deep water can be a dynamic form of exercise thats easy on the joints. Compared to the organized classes and dance patterns of water aerobics, aqua running or walking doesn't demand class attendance or a whole lot of fancy footwork. You just need water and your own gumption-equipment is optional.

AH you need is a swimming pool," says Tranel Hawkins, of San jose, who placed fourth in the 400-meter hurdles in the 1984 Olympics.

Your workout can be hard, easy or Somewhere in between."

Athletes like Hawkins and joe Montana are one reason the public is catching on to water walking or running. Five years ago, about 500,000 people did some kind of water exercise, according the Aerobic Research Association in Colorado. Today, more than 4 million take to water for their workouts.

For years, professionals have been getting wet to stay in shape while recovering from injuries. Hawkins, who is training for the 1992 Olympics in Barcelona, Spain, started a water workout five years ago after tearing the connective tissue on the bottom of his foot. He couldn't work out on land for nine weeks, so his trainer put him in the pool for workouts. Now that his foot has healed, Hawkins continues his water running.

Studies show people in shoulder-deep water weigh only 10% of their land weight reducing impact, yet the resistance of water is 14 to 16 times that of air. In addition, a recent study showed that water walkers moving 1.5 to 2 mph got the same health benefits that land walkers did at a 3.5 to 8 mph pace.

Physical therapists have known for years the non-jarring therapeutic benefits of water exercise. They've used it to rehabilitate back and leg injuries for non-athletes and serious athletes, such as Montana and Mary Decker Slaney. People with multiple sclerosis or arthritis have also taken advantage of the forgiving nature of water workouts.

Centuries ago kings and queens used to train their race horses in lakes and streams because the animals couldn't pound their legs every day without injury. And as baby boomers age, they're finding their bodies can't withstand high-impact workouts, however studies now show no one needs to do so much to get the health benefits of exercise.

"To me, the baby boomers have discovered the fountain of youth, and it's exercise," says Ruth Sova, founder of the Wisconsin-based Aquatic Exercise Association and one of the forerunners of water exercise. We don't want to stop just because our bodies can't go running every day."

With added resistance such as special water dumbbells, leg weights or belts and vests, a person can also do the equivalent of a weight-room harder someone pushes against the water's resistance, the more it pushes back, automatically adapting to the strength of the person pushing, according to Esther Golan, a Northern California water-exercise instructor.

The San Francisco 49ers have been using water walking and running for eight years under the tutelage of Jerry Attaway, the team's strength and conditioning coach. His team often gets in the pool the day after a game.

When you're beat up and sore, you can do a pool workout, and accomplish a lot," says Attaway. There's no magic about water except it's a nonimpact way to work out. If you like it, it's a good supplement to your routine."

When it comes to equipment, Attaway takes a practical approach to expensive water gear. Life vests are used to replace expensive buoyancy vests. He suggests old sweat pants for leg resistance and old tennies, instead of trendy water shoes, to cushion feet and protect the soles from rough pool bottoms.

Despite Attaways sensible approach, a range of water-equipment companies marketing everything from paddle boards to belts have doubled and tripled their sales as the popularity of water exercise rises, say several company representatives. Specialized water equipment does the job, but can be expensive. For example, deep-water running vests by AquaJogger or Wet Vest run from $70 to $125; qualilty shoes cost about $30 or $40; webbed gloves for paddling resistance go for $10 to $15; various dumbbells or buoyancy belts cost as low as $20, but run up to $45 or so.

The beauty of a waterworkout is the exerciser's independence. A traveler can find the nearest pool and walk laps until fired, says Sova. If you can't make it to the gym's next aerobics class or you just don't feel like running, take to the water and jump, prance and paddle for 20 or 30 minutes. Water workouts can be a good way to cross train or give your joints and bones a rest from impact

"It's a soothing kind of workout," says Mike Devine, Saratoga (California) High School's swim coach for 24 years. You can get your heart rate up as high as you do running."

With hot weather, dipping into the water for the days workout can be a refreshing change of pace. Like land exercise, a short warm-up and stretch before and after the workout is important. "You know," says Attaway, "there's nothing wrong with the concept that exercise can be play."