The advantages of doing cardio in the pool

As explained by our experts, the benefits of jogging in water include a greater acceleration of calorie expenditure and the development of stronger muscles.

 

It's understandable if you don't think of your neighbourhood swimming pool when you think of going for a run, but the amazing thing is that running in water has a lot of health benefits. This form of exercise, also called deep-water running or aqua jogging, is an efficient form of cross-training for anyone who wants to break away from the monotony of their typical workout regimen.

 

Running in water has traditionally been used to rehabilitate injuries. Still, it is also a wonderful way to increase cardiovascular fitness, gain strength, and learn how to run correctly (opens in new tab)—without negatively influencing the joints. Even if you may be experienced at hitting up some of the top treadmills for a workout, there are several advantages to running on water rather than on a treadmill.

 

As we get closer to summer, many of us may be ready to trade in our long gym workouts for those we can perform outside in the fresh air and sunshine. We were eager to jump in and learn firsthand from our experts why running in water has become popular as a training strategy among professional athletes and regular runners alike – as well as how it may work for you – and we wanted to know how it could help you.

 

What is water running?

 

Water running can be done in deep or shallow water, depending on personal preference. Free running is the most convenient option because it can be done at any time, in any location, and does not require any specialized equipment; for example, you may get your workout in at any lake, swimming pool, or lido. Instead of swimming the required distance, you can jump in and run the laps. You should move your limbs in the same manner as you normally would, but you should anticipate slightly more resistance.

 

The more advanced technique, which athletes and coaches use, involves the utilization of a hydrotherapy treadmill in conjunction with a floatation vest (or belt) to stabilize the body. This method is typically implemented to manage injuries or illnesses and improve running form.

 

The Benefits of Running in Water

 

A study presented in the Journal of Sport and Health Science(opens in new tab) found that almost half of all regular runners sustain some injury yearly, most commonly due to excessive use or impact. This is also true for those who run in water: a lot of the time, people don't know how to run properly, and the same is true for water running. Jogging on water imitates the natural motion of running on land and allows you to use the same muscles without exacerbating any existing niggles. Swapping the pavement for water from time to time imitates the natural motion of running on land. You also won't have to reduce the intensity of the workout because you can still get your heart racing even while underwater. Because of this, exercise rehabilitation specialists who work with elite athletes have been bringing their daily runs to the sea for the past several years.

 

It has a minimal effect.

 

It's remarkable how much jogging can modify your body, not to mention the muscles that get worked out when you run. More than 47 million people decide to hit the pavement (or the treadmill) regularly to get their cardio in, according to a report published in Share America in 2017 (opens in a new tab). The bad news is that the impact of regular running can result in a multitude of wear-and-tear injuries, such as plantar fasciitis, sprains, stress fractures, shin splints, Achilles tendonitis, and runner's knee, all of which strip away running longevity for many runners. The good news is that there are ways to prevent these injuries.

 

Jogging in water could be your saviour if you have a history of knee problems, rolled ankles, or tight hips as a result of your running. This gives much-needed support to the hips, knees, and ankles. Water is a counterbalance to gravity, which naturally generates resistance without the full impact of your footstrike. According to a 2014 study published in the Journal of Human Kinetics, submerging yourself in water (to a depth of up to shoulder height) can relieve up to 85 per cent of your body weight.

 

It increases one's toughness, power, and endurance.

 

If you've ever tried to run through water, you'll know how easy it is to get winded. Because water is denser than air, the extra resistance you encounter when moving contributes to the perception that physical activity is more difficult. And the quicker you go, the more difficult it will appear.

 

Submerged in water, you will sense increased resistance from all sides, "explains Christian Allen, a product trainer at Runners Need. The muscles you use when jogging on land work, but in a different way, making this activity great for gaining strength and keeping up cardiovascular health.

 

This viewpoint is shared by Simon Maskell, a biokineticist who also established the company known as Simon Maskell Biokineticist & Associates. "Aquatic resistance," also known as the natural drag that water creates, "exerts pressure against your body and can contribute towards stronger muscles and improved endurance levels," according to what he said. Anyone can benefit from this alternative to strength training, but those recovering from injuries will find it particularly useful.

 

It's even possible that your muscular power will increase due to this. Plyometric training, which involves explosive movements like sprints and jumps, was shown in one study to improve the vertical jump height of female volleyball players throughout a six-week training period. The study was published in Medicine and Science in Sport and Exercise.

 

It promotes cardiovascular fitness.

 

Running in water makes your cardiovascular system more powerful and efficient, particularly your heart and lungs, raising your maximum aerobic capacity (the maximum amount of oxygen your body can uptake and use).

 

Maskell states, "the pressure that water exerts on the body contributes to restoring peripheral blood flow to the heart." Water's pressure on the body can be described as "hydrostatic." Because of the improved blood flow, the pressure on the heart to pump blood throughout the body is reduced. When you exercise in water, your blood pressure and heart rate drop, and your blood circulation improve, so your body can better use the oxygen it takes in. As your heart and lungs become more effective, you will also notice a decrease in your rate of perceived effort, which refers to how exhausted you feel throughout the activity.

 

According to the findings of some studies, running in deep water can have a beneficial effect on your endurance. Deep-water running was found to help trained endurance athletes maintain their aerobic performance for up to six weeks and improve the aerobic capacity of people who had not previously trained, as per the findings of a study that was published in the journal Medicine and Science in Sports and Exercise(opens in a new tab).

 

Your neuromuscular fitness will improve as a result of it.

 

According to Maskell, participating in water activities can help increase your neuromuscular system's performance.

 

"Running in water can increase the functioning of your neural pathways and the neurological signaling to your working muscles, both of which can lead to improvements in your running performance," he says. "Running in water is a great way to get in shape and improve your running performance."

 

Your neuromuscular activity and metabolic cost (the energy you expend) will grow in proportion to the speed and intensity of your aqua runs.

 

If you want to rev up your metabolic rate and increase the calories you burn, getting active in the water could assist. Because of the additional pressure that water exerts, muscle recruitment and muscular force, perceived effort levels and intensity, and energy requirements are all increased, all of which can lead to an increased rate of calorie expenditure.

 

Rehabilitative purposes are one possible application of it.

 

"Water provides a unique training and exercise rehabilitation environment," explains Maskell.

 

We may all enjoy the benefits of water running. Still, those suffering from chronic pain, osteoporosis, arthritis, obesity, diabetes, injury, or hypertension stand to gain the most.

 

People with spinal injuries, bad backs, or postural deviations can now participate in a wider variety of exercises thanks to the buoyancy of the water, which can initially provide pain relief because of the reduced loading on their joints. However, the buoyancy of water also reduces pressure on the spine, which opens up a whole new world of exercise options for these individuals.

 

"Water enables athletes and runners to begin training programs earlier while recuperating from injury or surgery and at a higher intensity," adds Maskell. "Water also makes it possible for athletes to perform better."

 

Water helps to minimize swelling, increasing the range of motion around your joints, lowering muscular soreness, and making you more mobile. This occurs partly because there is a reduction in the phenomenon known as "blood pooling" in the muscles. Blood pooling occurs when blood cannot flow to the heart and accumulates in the lower limbs.

 

It develops a solid foundation.

 

This training can enhance your general balance and core strength, making it ideal for those who want to build a stronger core.

 

According to Maskell, "in order for your body to do the movement properly, it requires more balance, coordination, and awareness due to the turbulence caused by the currents in the water." The increased demand placed on your core to maintain stability and posture increases your core strength as a whole. "In addition, having a strong core can help prevent you from the possibility of suffering an injury in the future," he says.

 

Your technique for running on land can be improved due to this.

 

A professional gait analysis may help you perfect your running form, regardless of whether you are just starting or are seeking ways to get better. However, beginning your voyage in the water could also be a fun and efficient way to master the appropriate technique.

 

"Running in water can be used to teach non-runners the correct gait and movement requirements of running before commencing ground contact," adds Maskell. "Running in water can be used to introduce non-runners to the correct gait and movement requirements of running." According to one study, "Aqua running can also help established runners with gait retraining and can increase overall sporting performance while reducing the chance of injury." "Aqua running can also help with gait retraining."

 

Carry on with your run in the water.

 

It takes time and patience to learn good technique, but in the long run, it will save you money and headaches by preventing injuries and improving your overall health.

 

"Form and technique are just as important underwater as they are on land," and "you are looking to replicate the same biomechanics you would use in a normal run." Some runners find it helpful to envision themselves jogging outside to ensure that they maintain as much upright position as possible, with their shoulders back and down and their tummy, is drawn in towards the spine. This allows you to focus on maintaining proper posture and form without putting your body through the additional strain caused by travelling additional kilometres on the road or trail.

 

According to Maskell, when exercising or recuperating in water, it is essential to maintain a healthy level of hydration. You might not even be aware that you are always losing fluids.

Article source : https://www.livescience.com/the-benefits-of-running-in-water

Image source  : https://pixabay.com/id/illustrations/kolam-renang-outdoor-kolam-renang-7293487/

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