Travel in a water fitness class increases the intensity of the exercise. The friction between the molecules of water cause the molecules to adhere to each other and to a submerged body (you). This friction causes resistance to motion. We call this drag resistance. Drag creates constant muscle loading with every movement and in every direction. Travel causes additional resistance which increases muscular effort, causing greater energy expenditures and therefore higher caloric expenditure. You can travel with many exercises. Jogging is what normally comes first to mind.
The arm movements you use while jogging can assist or resist your forward movement. Crawl stroke, row, breaststroke, double-arm press-down (shoulder extension), arm swing with the palms facing back, triceps kick back, and rotator cuff sweep out, all assist travel by helping to sweep the water to the back. Those same arm movements resist backward travel. Pushing forward with your palms, reverse breaststroke, arm scoops up (shoulder flexion), arm swing with the palms facing forward, biceps curl and rotator cuff sweep in, all resist forward travel and assist backward travel.
You can of course use other leg movements while traveling, and these can also assist or resist movement. Heel jog, kick backward, and rocking horse all assist forward movement. It is harder to travel backward with these movements. Kick forward assists backward movement and resists forward movement. In cross-country ski, the legs move both forward and backward, which resists both forward and backward movement. Leg movements in the frontal plane (out to the sides) increase the surface area of your body. That causes resistance to both forward and backward movement. Examples are wide leg jog, jumping jacks and kick side to side.
You can alter the resistance by using arm and leg moves which both assist travel, or both resist travel. An example of both moves assisting forward travel is kick backward with crawl stroke and an example of both moves assisting backward travel is kick forward with reverse breaststroke. In kick forward with arm scoops up, both legs and arms resist forward travel. In rocking horse with biceps curl, both legs and arms resist backward travel. You can use an arm move that assists travel with a leg move that resists travel, and the opposite, an arm move that resists travel with a leg move that assists travel. Try forward travel with jumping jacks and breaststroke, or backward travel with heel jog while pushing forward.
Another way to increase the intensity of your travel by adding acceleration. Acceleration involves both pushing off the pool floor to propel yourself forward or backward and using more force against the water’s resistance. Propelled moves include hopping (landing on both feet), and leaping (landing on one foot). Travel backward by pushing off the pool floor, tucking and landing on both feet. To use more force against the water’s resistance, try power running with high knees, cupped hands, and pumping arms that pull the water hard. Lift one knee, straighten the leg and power press it back while traveling backward. Another idea is to create turbulence with fast arm movements while running in a scatter pattern around the pool.
You can use travel to work on balance. Take 3 steps, lift one knee and pause. Walk with one foot in front of the other as if on a tightrope. In a crossover walk you step with your right foot crossing the midline then your left foot crossing the midline. Slow walking is a great balance challenge. Travel slow, slower and so slow you are barely moving.
Let me know if you have a favorite way to travel in your water fitness class.
See you in the pool!
Chris Alexander
Leave a Reply