Blog

Welcome to the watery world of fitness, where the pool is your gym and every stroke counts. You've probably heard about the wonders of water exercise, and let's face it, who wouldn't want to work out in a setting that makes you feel like a majestic mermaid or a sprightly dolphin? But the big question looms: can water exercise really help you lose weight?

1. The Buoyant Truth

First off, let's talk about the buoyancy factor. When you're in water, you feel lighter, and that's not just because of your carefree spirit. Water buoyancy reduces the impact on your joints, making it an excellent choice for those with arthritis, back problems, or pregnant women. But here's the kicker: less impact doesn't mean less calorie burn. In fact, it's quite the opposite.

2. Resistance is Futile (or Is It?)

Water is denser than air, which means every move you make requires more effort. It's like having a gentle, invisible trainer pushing you to do better. This resistance helps in building muscle strength and endurance. More muscle equals a higher metabolism, which means you'll be burning calories even when you're not in the pool. How's that for a splash of good news?

3. The Calorie Conundrum

Now, let's talk numbers. A study by the Aquatic Exercise Association found that you can burn anywhere from 400 to 500 calories per hour with vigorous aquatic exercise. Of course, the actual number depends on factors like your weight, intensity of the workout, and whether or not you're secretly a mermaid (just kidding on the last one...or are we?).

4. Wave Goodbye to Boredom

One of the biggest enemies of weight loss is boredom. If you're bored, you're less likely to stick to an exercise routine. Water exercise is anything but boring. With a variety of activities like water aerobics, lap swimming, and even underwater spin classes, you'll be too busy having fun to realize you're working out.

5. The Cool Factor

Exercising in water keeps your body cool, (we aren't talking about hot tubs here), reducing the chances of overheating and allowing you to exercise for longer periods. This is especially great for those hot summer days when the mere thought of jogging makes you break into a sweat.  One more bonus, the colder the water the harder you will have to workout to stay warm.  

Conclusion: Making a Splash in Your Weight Loss Journey

In conclusion, water exercise is not just a refreshing way to work out; it's also an effective tool in your weight loss arsenal. By combining cardiovascular workouts with muscle-building resistance, aquatic exercise offers a double whammy that can help you achieve your fitness goals. So, grab your swimsuit, and let's make a splash in the journey towards a healthier, happier you!

 Remember, the best workout is the one you enjoy, because let's be honest, if it's not fun, it's not going to float your boat. Happy aquasizing!

A healthy immune system is a vital component of health. Most of us are aware of things that decrease our immunity: poor hygiene, psychological stress, lack of sleep and poor nutrition. Exercise is something that can have a substantial impact on immunity, but the relationship between the two is not straight forward. Let’s take a closer look at the impact that various exercise regimens have on immune function and health.

Researchers have established a strong relationship between moderate exercise and immune function. The average US adult will develop 2-3 upper respiratory infections each year.  These numbers are significantly reduced in populations that participate in regular exercise. Individuals who participate in moderate aerobic exercise for approximately 30 min per day, 4-6 days per week reported 50% less upper respiratory infections each year. This is due to an increase in the production of macrophages (cells that fight and consume bacteria) stimulated by exercise which ultimately results in increased immunity.

High intensity exercise is associated with a much different immune response. When researchers examined the effects of high intensity workouts (>90% target heart rate) a decrease in immune function was reported. For approximately 48-72 hours after the completion of a high intensity exercise session immune function is compromised. This is due to the release of stress hormones like cortisol and adrenaline that are associated with increased physical and psychological stress. These stress hormones cause a decrease in T-cell production, resulting in a decreased ability to fight off infection. As a general guideline, avoid intense exercise if you’re not feeling well in order to keep your immune function intact. If you do complete a high intensity workout, make sure you give yourself 48 hours to recover before attempting another high intensity workout - your immune system will thank you for it.

What about completing moderate exercise if you’re already sick? It depends on your symptoms. If you have a fever, swollen glands, or excessive fatigue, avoid exercise and rest as much as you can. If you you lack those symptoms, mild to moderate exercise may help you feel better mentally, but won’t likely increase your immune response. So if you just have a mild to moderate cold and some congestion feel free to exercise - just don’t expect it to expedite your recovery.

When it comes to exercise modality, research does not suggest that any particular exercise type is superior to another. What is most important is participating in regular aerobic exercise. Cycling, walking, running, swimming and water exercise are all proven to support increased immune function when performed at moderate intensities. If you need help identifying a moderate intensity for your exercise program, consult a health professional. Some exercise applications can also help guide you through setting up exercise programs for moderate exercise. Ability Fix is an aquatic exercise application that guides you through a complete fitness assessment and makes recommendations for moderate aerobic exercise based on your fitness level and capabilities. Applications like this make it easier to complete moderate aerobic exercise appropriate for supporting immune function.

When exercising to improve immune function it is important to regularly exercise at appropriate intensities. Moderate exercise is most effective in promoting a healthy immune system through increased production of white blood cells. If you do participate in high intensity exercise, be sure to give yourself a rest day afterwards to recover. Remember, exercise is just one component of immunity. Make sure you’re doing as much as you can to support your immune system: practice good hygiene by regularly washing your hands, eat nutritious food with plenty of micronutrients, stay hydrated by drinking lots of water and get plenty of sleep. You may not be able to completely avoid getting sick, but you’ll be well equipped to fight off any bacterial or viral infection that comes your way.

About Ability Fix

Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine. 

For more information about Ability Fix, visit www.abilityfix.com

Hello, Splashy Seniors!

Are you finding it hard to stay motivated in the wonderful world of aquatic exercise? As you probably already know, as we embrace our golden years, staying active is key to keeping our sparkle. What better way to do it than by enjoying a refreshing swim or water workout? But, let's face it, sometimes sticking to a new exercise routine can feel a bit like trying to thread a needle during a boat ride – a bit wobbly! Don't fret, though. I've got some buoyant tips to help you stay afloat in your aquatic fitness journey.

1. Make It a Date!

Just like you wouldn't miss a bingo night or a coffee catch-up, schedule your pool time. Consistency is your friend here. Whether it's a morning dip or an evening float, having a set time helps turn exercise into a habit. And who knows? You might just become the most popular fish in the pool!

2. Slow and Steady Wins the Race

Remember, we're not training for the Olympics here. Start with achievable goals. Maybe aim for a 30-minute session to begin with, and then gradually increase as you feel more comfortable. It's not about how long you're exercising but enjoying the journey  will lead to consistency and long term mobility.

3. Variety is the Spice of Life

Doing the same old routine can get as dull as watching paint dry. Mix up your workouts – try some gentle water aerobics, a relaxed swim, or even a water-based Ai Chi session which you can select in the Ability Fix app. Keeping things interesting will make you look forward to your pool time.

4. Keep a Captain's Log

Track your progress. It can be as simple as jotting down notes in a diary. Note how you feel after each session, how long you were in the pool, or any new exercises you tried. Watching your progress can be incredibly motivating.

5. Find a Water Exercise Buddy

Everything's better with friends, right? Partner up with a fellow water enthusiast. It's more fun, and you're less likely to skip a session when someone else is counting on you.

6. Treat Yourself

After a good week of sticking to your routine, reward yourself. Maybe a relaxing afternoon reading your favorite book, or how about a nice healthy meal? Try to avoid rewarding yourself with foods that you know are unhealthy. You’ve earned the reward, but it’s no excuse to backslide on the benefits!

7. Remember Your 'Why'

Whether it's to stay healthy, keep flexible, or just for the sheer joy of it, keep in mind why you started. Your dedication can be an inspiration to others and a reminder to yourself of your commitment to your health.

And remember, it's okay to have off days. The key is to get back into it without being guilty for missing a workout or two. You're doing something wonderful for yourself, and every little bit counts.

Stay Splashing, Seniors!

Old Beliefs vs. New Realities

For generations, we've been told a familiar pre-swimming mantra: "Wait an hour after eating before you swim!" This pearl of wisdom has been as much a part of summer as sunscreen and flip-flops. But is this advice as solid as we've been led to believe, or is it time to reassess these old-school guidelines?

The Truth About Eating and Working Out in The Water

Modern understanding tells us that the old hour-long wait might be overkill. The concern was that blood flow would be diverted to the stomach for digestion, potentially leading to muscle cramps. However, this is more myth than reality for most people. The truth is, eating a light snack before swimming can actually be beneficial, providing the energy needed for those laps. The key is moderation and timing – a light snack 20-30 minutes before swimming can be more helpful than harmful.

Swimming or Water Exercise vs. Land-Based Workouts

When we compare swimming or water workouts with land-based exercises, there are some key differences to consider, especially regarding pre-exercise eating.

1. Intensity and Type of Exercise: High-intensity workouts like running or Zumba demand more energy, making a pre-workout snack more crucial. In contrast, a leisurely swim might not require the same energy boost.

2. Digestive Comfort: On land, especially during high-impact activities, a full stomach can lead to discomfort or stitches. In the buoyancy of water, this is less of an issue, but overeating can still lead to bloating or nausea.

3. Hydration: Regardless of the exercise medium, hydration is crucial. However, swimmers might not feel as thirsty as those sweating on land, making it essential to consciously hydrate before hitting the pool.

The Verdict on Eating Before Exercise

So, should you eat before exercise, whether it's swimming, running, or a Zumba class? Yes, but with a few considerations:

1. Type of Snack: Choose easily digestible carbs with a touch of protein. A banana with peanut butter, yogurt, or a small sandwich are great choices.

2. Timing: For swimming, a 20-30 minute wait post-snack is sufficient. For high-intensity land exercises, you might want a slightly longer buffer to avoid discomfort.

3. Listen to Your Body: Everyone's different. Pay attention to how your body reacts and adjust accordingly.

Conclusion

The evolution in understanding how our bodies handle exercise and digestion signals a shift from rigid rules to a more nuanced approach. Eating a light snack before exercising, whether in the water or on land, can provide the necessary energy without the discomfort once feared. So next time you're gearing up for a swim or a run, remember that a little snack might just be the boost you need. Just keep it light, time it right, and dive into your workout with confidence! 🏊‍♂️🏋️‍♀️🍌

Almost all of us are aware that exercise is an important part of a healthy lifestyle. Despite that only 30% of the US population is currently achieving the daily recommended amount of physical activity. You may not be aware though that most fitness centers report losing approximately 50% of their members each year. Elite gyms will attempt to mitigate the loss of their members by offering programs that encourage attendance and a sense of community at their facility, such as group exercise classes. These elite gyms will still see losses of approximately 30% of their members yearly.

So why is it so hard to retain members? Surveys suggest that exercise is difficult for many people. They perceive a high level of knowledge, technique and experience is often required to setup an effective exercise program. Gyms often offer classes as a way to gently pave the way.

A lot of fitness classes are often taught to the average participant in the exercise class.

We’re all built differently with different fitness goals.  This requires vastly different doses of exercise intensity and time to elicit a desirable response. Fitness classes taught to the average person alienates people at both the low and high ends of the proficiency spectrum. The inexperienced exerciser on the low end of the spectrum will not be able to keep up with the class - often feeling lost and incompetent. These feelings can become overwhelming and discourage future participation. The opposite is true for the experienced or high proficiency exerciser, who may feel like they are not being adequately challenged, and therefore may see very little results from the time they invested in the class. Both of these situations discourage participation in group exercise, despite the social reinforcement one may get from attending a class.

What’s the solution? Simply find classes that suit your ability level. When classes are categorized according to specific abilities the risk of injury is reduced, participants feel more confident and energized by their fellow exercisers, and they decrease their likelihood of discontinuing the program. This also greatly increases positive results from exercise. Results are best achieved when you can increase your workout intensity or time incrementally every few weeks by no more than 5-10%. This is far easier to accomplish in a group setting where the members of the group are matched to your ability level.

Technology is making it easier for people to exercise at their appropriate fitness levels. Many apps now take into account your height, weight, age, limitations and current fitness level to curate workouts that are specific to your ability level. Ability Fix is one such application that categorizes its users into 5 distinct fitness levels and offers specific water-based exercises designed to increase your results by challenging you appropriately. Users of Ability Fix can choose exercises that have been deemed appropriate for their level of fitness based on a special assessment conducted in the application. They can then build workouts in the app based on the recommendations from the assessment. Products like this are a great leap forward in workout personalization, without having to pay for cost prohibitive personal training.

So remember, when choosing an exercise program or group exercise class make sure it is appropriate for your fitness level and ability. You’ll increase the likelihood of continued participation, feel more confident, and ultimately achieve the results you deserve.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

For more information about Ability Fix, visit www.abilityfix.com