The Salina Journal from Salina, Kansas on May 18, 1997 · Page 50
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The Salina Journal from Salina, Kansas · Page 50

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Salina, Kansas
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Sunday, May 18, 1997
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Page 50
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^i^U&A Fitness By FLORENCE GRIFFITH JOYNER & GEORGE FOREMAN Q: Which burns more calories: deep-water exercise, treading water or walking? Effle Blair, Abilene, Texas George: With pool season just around the corner, many people just can't wait to add water workouts to their fitness routine. And there's no doubt about it: You can burn a lot of calories working out in that water, and you can do it safely. You've heard of low-impact aerobics; in chest- high water, you get virtually no-impact. A deepwater workout has the same phases of a land workout — warm-up, aerobic training, muscle toning, stretching — but your muscles get the extra benefit of fighting the water pressure in all directions. So while you work the quadriceps, you also work the hamstrings at the same time. And water workouts can be an option for more people, including the disabled and elderly. I've seen senior citizens who regularly tread water, doing 3 WAYS TO BURN CALORIES DEEP-WATER AEROBICS Calories burned: 400-500 an hour, or 9.8 a minute; that's about the equivalent of calories burned during a 10-minute fitness walk. Advantages: No-impact workout Water provides about 12 times the resistance of air, evenly in all directions. This promotes muscle balance because you use more than one muscle group at a time. TREADING WATER Catorttt bum* It depends on body composWon.The more buoyant you are (<he less muscte mass you jiaw). the less energy you mow getting a Jnwp People of most rnajtfrJtY WALKING ON UNO Calories burned: 80-100 a mile (depending on your weight). If you walk 3 miles an hour, you bum up to 300 calories an hour. Advantages: Year-round activity that demands little on-the-spot preparation (other than good shoes) - and no membership fees. — Terry Byrne "Pound for pound, price for price and dollar for dollar, you can't beat walking." SOURCES: AQUATIC EXERCISE ASSOCIATION, WALKING MAGAZINE little quick laps, and they're in better shape than some oi the walkers I've seen! But you can't really compare the three types of workouts — it's like apples and oranges and plums. If you must compare them, though, I like to say availability is best. Which activity fits best into your lifestyle and won't go out of style? I like walking because — pound for pound, price for price and dollar for dollar — you can't beat it. Swimming pools are great, but most people can't afford them or don't have access to one year- round, while it's a cinch to go out and walk when the urge strikes. Even when you're not in the mood, it's not as easy to talk yourself out of a walk as the idea of putting on trunks and going to find space in a crowded pool for a half-hour. Q: I exercise in the pool every day for 45-60 minutes. In terms of developing muscles, will working out with weights In a pool show results as fast as or quicker than in a gym? Sue Chernesky, Fort Myers, Fla. Flo-Jo: What matters most when using weights is that you know the proper techniques and how many repetitions to do and how often. But using weights in the pool might be overkill. Water already provides that extra resistance. So to intensify your "weightless" pool workout, without compromising your safety, merely intensify your movements: • Add some steam. Travel farther, jump higher, pull harder. • Think "wide." The larger the surface area moving through water, the more resistance. Consider your hands: It's easier to slice through the water than to move it with open palm. • Increase leverage. Think of your limbs as levers and extend them. Frontal kicks underwater are more difficult than knee lifts because the leg is longer when kicking. C3 (toot* Foreman and Ftoftnc* GitHttk Jopwr answer questions on getting and staying in shape In this exclusive twice-monthly column. It next runs in the June 6-8 Issue. Write: "Q&A: Fitness," 1000 Wilson Blvd., Arlington, Va. 22229-0012 (fax: 703-2765518; e-mail: fitnesseusaweekend.com). Please Include your name, address and daytime telephone number, with the area code. 1O USA WEEKEND • May 16-18,1997

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