Studies show the importance of water sports and swimming for their role in maintaining the body’s physical fitness, strengthening muscles and burning fat.
WordsSideKick.com publishes tips where experts explain the benefits and mechanisms of running in the water, at the beginning of the summer and many people go to the pools, aqua jogging or running in the deep Water is an effective cross training for Anyone. looking to escape the monotony of the workout routine.
Running in the water has long been used for rehabilitation after injuries, but it is also a great way to improve cardiovascular fitness and build strength.
- What are the benefits of running on water?
According to a study published in the Journal of Sport and Health Science, nearly half of average runners each year are injured primarily by over-exercising or sometimes improperly exercising muscles, but no strain.
According to a 2017 report on Share America, more than 47 million runners regularly choose a treadmill. The bad news is that the impact of regular running can lead to many degenerative injuries, including plantar fasciitis, sprains, stress fractures, leg cramps, Achilles tendonitis, and runner’s knee.
Water acts as a counterweight to gravity, naturally building resistance without the full impact of your foot strike and providing the necessary support for your hips, knees, and ankles. A study published in the Journal of Human Kinetics in 2014 found that immersion (up to shoulder height) in water results in loading up to 85% of your body weight.
- Build strength and endurance.
Trainer Christian Allen said, “As you dive into the water, you will notice an increase in resistance from all sides. It’s an exercise for the muscles you use when running on the ground, but in another way, great for building strength and maintaining cardiovascular form.
“Water resistance (the natural dehydration) puts pressure on your body and can contribute to muscle strengthening and improving endurance levels,” adds biomechanical scientist Simon Maskell. “It’s a great strength training option for anyone, but especially for injury rehab.”
Published by Medicine and Science in Sport and Exercise (Open in new tab) showed that plyometrics (explosive movements such as running and jumping) in the water improved the jump height of female volleyball players within six -week training period.
- Improves cardiovascular fitness
“The pressure that water puts into the body helps restore peripheral blood flow to the heart, and the increased blood flow puts less pressure on the heart to pump blood throughout the body,” he said. by Maskell.
Exercising in water lowers your blood pressure and heart rate and improves circulation, which means your body can use oxygen more efficiently. You will also notice that your rate of perceived fatigue (how tired you feel during exercise) decreases as your heart and lungs get better. ”
Research shows that deep-water running can positively affect your endurance, and according to a study published in the Journal of Medicine and Science in Sports and Exercise, deep-water running has been found to help athletes trained in endurance to maintain their aerobic performance for up to six weeks and improve aerobic capacity for those who are not trained.
- Improve your neuromuscular fitness
Maskell said water training can improve the efficiency of your neuromuscular system. “Running in water can improve the performance of nerve pathways and nerve messages from working muscles, which can improve running performance,” add.
According to Muscle, when you increase the speed and intensity of running in water, your neuromuscular activity and metabolic cost will increase.
- It can be used for rehabilitation.
“The water provides a unique training and rehabilitation environment for the workout,” Maskell explains. “We can all reap the rewards of flowing water, but anyone with chronic pain, osteoarthritis, arthritis, obesity, diabetes, injury, or high blood pressure can greatly improve your health.
Buoyancy in the water can provide pain initially due to reduced load on the joints, but reduced pressure on the spine opens up the world of exercise for people with spinal or back injuries or postural deviations.
“Water allows athletes and runners to continue training programs earlier when recovering from injury or surgery and at a higher intensity,” Maskell said.
Water reduces inflammation and thus improves the range of motion around the joints, reduces muscle pain, and improves mobility, in part by reducing the so -called “blood pooling” in the muscles, when the blood does not get it back to the heart and is collected at the bottom. limbs in place.
- Build a strong core
“Because of the disturbances caused by water currents, your body needs more balance, coordination, and awareness to perform movement effectively,” Maskell says. There is also a possibility of infection in the future. ”
- Improves ground running style.
Whether you’re just new to running or just looking to get better, a professional walk test can help you level up, but starting your water journey can also be an engaging and effective way to learn. of proper procedure.
Source: life science
Source: Arabic RT
