Did you know that people can lose up to 30% of their muscle strength between the ages of 50 and 70? Research suggests that from the ages of 30 to 80 years, your back, leg, and arm strength can decrease up to 30 to 40%.
Generally, people lose about 1 percent of their lean muscle mass per year after the age of 40.
Using your swim spa to perform resistance exercises can help improve your overall muscle strength in a very safe and effective way. Here is why:
- Water training is low impact. The decreased weight bearing that buoyancy provides decreases the impact on your joints. Whether you are just beginning a strength training program or cross training the water is very beneficial.
- The waters surrounding properties provide three-dimensional resistance inherently, so the muscular and neurological systems receive a more comprehensive training effect than land based training.
- Water provides an accommodating resistance meaning the harder you push the water, the harder the water pushes you back. So no matter how strong or weak you are, you control the amount of resistance which is a very safe and effective way to train.
- The water can help to enhance both dynamic flexibility and strength simultaneously. Having resistance in multiple directions builds balanced muscle strength and also helps reduce the risk of injury when working out.
- The water is a very safe place to begin a strength training program. Training on land requires that you have to constantly fight gravity, which can be very challenging for some people.
- By incorporating the current or jets of your swim spa you can create a graded amount of resistance for more of a strength challenge.
Using your swim spa to help improve muscle strength can be very effective.Just as with any strength training program it should be well-structured, with correct the exercise intensity and overload controlled.
Because we are not fish or mermaids and reside on the land, eventually a progressive land based strengthening program should be integrated when appropriate.
Dr. Rick McAvoy, PT, DPT, CSCS has specialized in Aquatic Physical Therapy, Fitness and Sports Performance for over 25 years. Rick is the Owner of Swim Spa Exercise, a virtual training company to help people maximize the use of their swim spas. He wants everyone to Move Better and Live Better.
For more information of how to maximize the use of your Swim Spa and how to Move Better and Live Better visit.