If you are looking for a physical activity that can help you maintain or improve your fitness levels and are non-taxing on your hockey worn out body then swimming and water exercises are physical activities to seriously consider. Whether you are a young or not so young hockey player a full hockey season or training and playing places stress on your body. Hockey puts the joints of the body, especially ankles, knees and hips through their paces.
As a young hockey player I can remember pounding the pavement in the off season with endurance running to maintain aerobic fitness prior to the next hockey season. Now an old hockey player who is plagued with joint deterioration I wish I could go back in time and spend more time preserving the body but still maintaining needed fitness levels. Yes it is difficult to put an ‘old head on young shoulders’. So what is so special about swimming and water exercises – they are not weight bearing but still can meet all aspects of fitness requirements, i.e., cardiovascular endurance, speed, strength, flexibility, power. As you do on dry land you can do in the water.
Swimming has long been considered one of the most “perfect” sports because of its low injury rate and the amazing benefits of swimming, regardless of one’s age or ability. While injuries do occur in the sport, they tend to be associated with the very highest levels of competition or are due to a swimmer not performing the strokes correctly.
Why is swimming better?
Buoyancy: Because people naturally float in the water, the impact on the joints is reduced dramatically, which means even someone with an injury that would normally prevent him from performing many land exercises may still be able to enjoy water sports without any problems.*
For example, I played soccer until high school and then I tore my ACL (ligament in the knee). I began swimming and in less than four years, I was a CIF champ! So even though I may never be comfortable running again, that didn’t stop me from achieving a very high level of competition in swimming.
Water Temperature: I don’t know a place where you can control the temperature of the air, but you CAN often control the temperature of the water. Therefore, if you are prone to heat stress, working out in colder water can be refreshing and rejuvenating. Whereas, working out in warmer water can stimulate blood circulation, promote healing of injuries, and relax muscles. Can your gym’s air do that?
Water Resistance: Unlike air, water is a constant source of resistance, and though aiding us through buoyancy, it still requires more work to move through than air. But the stress of the movement is shifted away from the weight-bearing joints to the actual muscles. This means any movements done in the water can be both aerobic and anaerobic (think lifting weights and running at the same time but without the stress on your body!) And because water resistance can be controlled by the participant’s level of intensity, workouts can be customized to meet the needs of any age or ability.
What are the health benefits of swimming or other aquatic exercise?
Cardiovascular Endurance: Swimming laps is not everyone’s joy. However if you make a start you will be surprised how only 2 laps becomes 20 laps. Then if you add effort levels to your distance you will certainly be on your way to improving cardiovascular endurance. Applying established training principles to your swimming will ensure fitness growth.
Muscular Strength and Endurance: Muscular strength and endurance do not necessarily go hand in hand, but swimming actually can build both at the same time. Muscular strength is simply the ability of a muscle to exert force. This alone does not equal true fitness, as one may be able to exert force, but have no endurance (think professional body builders). Swimming on the other hand builds lean, flexible muscles that are both strong and long lasting, depending on how one trains. This is achieved simply through the act of moving through the water, where every stroke meets water resistance, no matter what speed. When swimming slowly, one is working mainly for muscle strength, and when swimming faster, at an aerobic pace, one activates all three: cardio endurance, muscle strength and muscle endurance.
Building muscle strength and endurance is important at any age, but as people age, they lose muscle mass and flexibility, which can hinder their ability to do everyday tasks such as washing the dishes, taking out the trash, or playing with the grandkids. Muscle loss has also been associated with osteoporosis in women, which is why doctors recommend that women do some kind of resistance training at least 2-3 times a week. In fact it is important for all people, regardless of their age or sex to perform resistance training, but swimming can provide you with a tool that you can use for the rest of your life. (I know of a guy in his 80’s still swimming (and winning) races for a Master’s swim team. 80 years old!) The great thing about resistance training in the water is that no equipment is needed and no real forethought is required. Any kind of movement in the water is building muscle, no matter how slowly.
Flexibility: Related to muscle strength and endurance is flexibility. Flexibility refers to the range of motion of one’s muscles and joints and is determined by many factors. However, swimming and water exercise, when accompanied by good stretching habits, can greatly improve flexibility and aid range of motion. Often used in a therapeutic setting, water has long been known to aid in increasing flexibility due to the many factors already mentioned, such as buoyancy, water resistance, and water temperature. The smoothness of the movements helps lengthen and stretch muscles rather than make them bulky, giving one the appearance of being more toned, healthy and strong.
Weight Management: Exercise is vital to any kind of weight management routine. Regular exercise helps you:
Increase your metabolism (which means you burn more calories)
•Decrease body fat
•Build and maintain lean muscle tissue
•And increase the body’s ability to use fat as fuel
Trainers often talk about the importance of both aerobic exercise and weight training as part of a good weight management program, but the beauty of swimming is that both of those elements can occur simultaneously. As I mentioned earlier, swimming and water activities can be both an aerobic workout AND a resistance workout, depending on how you train. This means that if your main exercise is swimming, you will be able to increase muscle tone and lose weight at the same time.
Want increase your muscle strength? Then use water proof weights (e.g., weight belt) with water based strength exercises. Alternatively use other swimming aids like short flippers , swimming paddles, kick boards, and swimming noodles to target specific body areas for improving strength.
Want to increase your running technique and speed? Water running is excellent as you are working against a resistance (water) but without weight impact.
Want to improve your flexibility? Stretching in the water is easier due to water support.
Have you ever done a water aerobics class? I will guarantee after doing a workout in one of these classes you will experience delayed onset of muscle soreness but in a good way.
Source: various
