• What is the difference between a
"condition-specific" exercise program and a "regular" program?
While all good exercise programs should include
components necessary for a safe total-body workout, condition-specific
programs are designed to address an individual's very particular needs.
For example: If an individual has Type II diabetes, is overweight, and
has recently completed physical therapy following knee surgery, we would
want to develop a program for this individual that would address all of
these conditions. Typically, "regular" exercise program designs assume
that the participant is free of physical limitations and is in good
health, overall.
• What's the target age group for AquaRemedy
programs?
Although AquaRemedy is comfortable working with women
and men of all age groups, the average age of our clients is 47.
Currently, our oldest clients are in their 80's, and our youngest
clients are in their 20's.
• What should I know before starting an AquaRemedy
program?
1. Often, our clients come to us following injury or
physical therapy, or due to pre-existing conditions. Clients that have
found themselves in one or more of these groups (and even some who have
not!) may have adopted a somewhat sedentary lifestyle, and have become
"out of shape" because of it. If this is the case for you, it is
important to remember that you probably did not get "out of shape"
overnight, and you, therefore, should not expect to get "in shape"
overnight. Before you begin your personalized program you should know
that for the truly lasting and best results, it will take some time.
2. Our clients are asked to set personal fitness
goals. Since the best physical results come from steady, slow training,
AquaRemedy will help you to set manageable, realistic, achievable goals.
If you have realistic goals for your personalized program, you are more
likely to stick with it.
3. If your desire is to become more healthy or
physically fit, it may require that you change your lifestyle to help
facilitate your goals (proper diet/beverage, exercise, sleep, etc.). A
healthier lifestyle will lay the groundwork for lasting overall fitness.
4. You need to be (and we want you to be) informed
about your program, exercises, what makes the body do what the body
does, etc. Please feel free to ask us questions! If we can't provide you
with the information, we can probably direct you to someone who can.
5. Remember, not everyone has the genetics to be
36-24-36, to have muscles like Arnold Schwarzenegger in his prime, to
run a 4 minute mile, or to dunk a basketball. Don't be discouraged about
what you don't have. We would rather encourage you to build on what you
do have, and to become the best you that you can be.
• Why do I have to exercise?
Because, being pro-active with your health is always
better than being reactive. It takes only a short period of time of
inactivity for your muscles, bones, and cardiovascular system to become
compromised or weakened. In addition, people who are not physically
active are at higher risk for weight gain, illness, depression,
developing heart disease, high blood pressure, diabetes, etc.
If physical fitness is your aim, exercise will be key
to achieving your goal, and maintaining a good fitness balance.
You've heard it all before, but here are the main arguments for
exercise:
•To strengthen the cardiovascular system
•To improve or maintain cholesterol profile
•To decrease the likelihood of injuries
•To control blood sugar
•To facilitate digestion
•To decrease body fat %
•To help reduce fatigue
•To improve strength & flexibility
•To lower blood pressure
•To help curb insomnia
•To help delay aging
•To facilitate weight and/or fat loss
•To increase bone density & muscle mass
•To reduce stress
• How does one define physical fitness?
Physical fitness is often defined as the condition
resulting from a lifestyle that leads to the development of optimal and
balanced levels of cardiovascular endurance, muscular strength and
endurance, joint flexibility, and ideal body weight. General
definitions:
cardiovascular endurance
also known as "aerobic fitness"; describes the ability of the heart,
lungs, and blood vessels to deliver an adequate supply of oxygen to
exercising muscles.
muscular strength describes
the maximum amount of force that a muscle or muscle group can produce
during a single contraction.
muscular endurance the
length of time a contraction can be held, or the number of repeated
contractions a muscle or muscle group can perform against a resistance
without fatiguing.
flexibility also referred
to as "range of motion"; describes the amount of movement that is
present at a joint.
ideal body weight the
condition resulting from a healthy body composition; a body's ideal
weight on a scale would be said to be comprised of its optimal body fat
(adipose tissue) weight, and its fat-free weight (muscles, bones,
organs, blood, etc.).
Visit AquaRemedy's Tools for
Fitness page for more information.
• How long until I see results from my personalized program?
When it comes to health and fitness, there is no
"quick fix" or "magic bullet". However, a healthy lifestyle that
includes a proper diet and regular participation in a structured
exercise program will, over time, help you to achieve your personal
fitness goals.
The time for noticeable improvement after using
AquaRemedy personalized aquatic programs will vary from individual to
individual, and program to program. Our clients notice a change in how
they feel, typically, by the second session, and physiologic improvement
(increased joint range of motion, muscle strength, endurance, etc.)
somewhere between 2 to 8 weeks after beginning their program.
• What about "no pain,
no gain?"
The "no pain, no gain" method of exercise has no
place in our programs. While it is alright to push yourself a slight
amount to work your muscles, bones, and cardiovascular system,
exercising to the point of pain can harm you, and/or increase the risk
of injury.
• If I exercise, will I have to
diet, too?
A healthy diet goes hand-in-hand with a sound
exercise program, no matter what your physical fitness goals are.
• What is the best way to
lose weight?
Without a doubt, the best way to lose weight (and to
keep it off) is to adopt a healthy lifestyle that includes proper diet
and exercise.
Here are the first steps:
See your doctor. This is
especially important if you have any medical conditions (heart problems,
joint problems, diabetes, etc.), as your physician may want you to have
additional testing before making any decisions concerning your dietary
and/or exercise needs.
Assess your lifestyle. A
successful weight loss or weight management program will typically
address the following: What is your age and health status? What is your
genetic and physiologic make-up? Are you getting enough rest? How much
and what kinds of food do you eat? Do you eat too much or too little?
Are you stressed? Do you use food to respond to stress or other
situations in your life? What type of work do you do? What do you do
with your free time? What types of physical activities do you regularly
enjoy? How fit are you now?
Assess your body composition.
Body measurements and composition percentages are used to determine the
amount of body weight composed of fat compared to fat-free (lean body)
mass in an individual. Also known as an individual's "body fat" or "lean
body mass" percentages, these measurements are used, along with other
fitness testing, to determine how fit an individual is.
Calculate your daily caloric needs.
It is necessary to calculate the energy needed by your body at rest and
during activity for it to maintain normal body function. You should talk
with your doctor or another qualified health care professional to be
absolutely sure, but you may use this free fitness calculator to get an
idea of your caloric needs. If weight loss is your goal, you will have
to burn more calories than you consume. In other words, you will have to
either cut the number of calories you consume, increase your activity
level, or both.
Set sensible goals for yourself.
Healthy weight loss and weight management depend heavily on realistic
and sensible goals and expectations. If your goals are realistic,
chances are you will be more likely to meet your ideal weight, and have
an easier time keeping it off. It is not realistic or healthy to expect
to lose 20 lbs. in 2 weeks! By making gradual modifications to your
physical activity level and eating habits, you'll be amazed at the
quality
improvements you will make over time.
Remember that little by little will do
the trick. Under the direct supervision of a physician,
people with serious health concerns associated with obesity may be asked
to lose weight quickly in order for their lives to be saved. Most
overweight people, however, do not fall in this category and should lose
weight gradually. For safe and healthy weight loss, you should probably
not lose more than one or two pounds per week. By simply reducing your
daily calorie consumption by 500 calories, you will reduce your weekly
calorie consumption by 3500 calories - that's one pound per week!
So, if you watch your caloric intake and keep up the exercise, the
results will follow.
• Is it possible to "spot"
reduce?
It is simply not possible to remove fat from a
specific body part, unless one has it removed. It is possible to improve
your body fat to lean body ratio with regular exercise (aerobic and
strength) and a sensible diet. So, by working out your entire body, and
by watching what you eat, you will achieve overall fitness (including
any "problem" areas).
• How can I turn my fat into muscle?
You can't. Fat is fat, and muscle is muscle. However,
through regular exercise and a good diet, you can increase your muscle
mass and decrease the amount of fatty tissue in your body.
• Is it true that muscle weighs more than fat?
No. One pound of muscle weighs the same as one pound
of fat. Muscle is, however, more dense than fat, and will take up less
room in the body.
• How much water should I drink each day?
At least eight 8 oz. glasses of water a day (one cup
of water for every 20 pounds of body weight) for all adults. As a rule,
people who live or work in hot environments, athletes, and people who
perspire more heavily typically lose more water and will need to drink
more to keep up with the loss and prevent dehydration. Dehydration can
increase stress on the body, and decrease one's energy level and mental
functioning
• Who should absolutely, positively have their
doctor's advice before entering a body of water?
(Screening for Contraindications)
Appropriateness for aquatic exercise should always be
determined by an individual's physician. Each participant should be
screened for any of the following contraindications (see list below) and
information gathered so an accurate determination can be made on whether
aquatic exercise would be a beneficial application for that person.
If you are currently experiencing any of the
following contraindications, we highly recommend that you obtain the
advice of your physician before entering a pool or any other body of
water!
• Abnormal blood pressure (hypertension or
hypotension). [Participants with high or low blood pressure may take
part in shorter sessions with frequent rest periods provided in each
session.]
• Cardiac arrhythmia or angina.
• Low vital lung capacity (below 1500mL.).
• High fever (over 100°).
• Kidney diseases (when individual is unable to
adjust to fluid loss).
• Gastrointestinal disorders.
• Lack of bladder or bowel control.
• Open wounds.
• Presence of waterborne disease (dysentery, typhoid,
and cholera).
• Skin sensitivity to chemicals or chlorine.
• Infectious diseases. Persons with acquired immune
deficiency will require strong precaution; individuals with AIDS should
not take part in sessions if there is a presence of any skin cuts/open
sores, as an infection may result.
• Current or recent (within last 90 days) radiation
and most chemo therapies.
• Skin rashes. Patients with contagious skin
conditions (such as athlete's foot) must be cured before entering pool
and exercise session areas.
• I.V. lines, Hickman lines, etc.
• Tracheostomy.
• Disorientation or decreased mental status
(combative).
•Disclaimer
This is to inform you that you are solely responsible
for the way that you perceive and utilize the content of this website,
AquaRemedy.com, including all content, exercise samples, links and other
recommendations, and that the use of same will be at your own risk.
The information content of this site is based on
scientific principles and knowledge that are constantly being changed
and updated. It is strongly recommended that you consult a physician
prior to using or implementing any information or advice contained in
this website. Further, you should never delay seeking medical advice due
to your perception of information contained in this site.
AquaRemedy.com, their agents, site hosts, and
sponsors do not assume any liability for any injuries or damages,
including lost profits, lost date, or other indirect, special,
incidental, or consequential damages arising out of the use, reliance,
or inability to use or rely on information provided on this site.
