Resistance training is important for everyone.
Whether you're a professional athlete or just trying to get in shape, resistance training is essential to your health and fitness goals.
Resistance training can help improve bone health, boost your metabolism, and build muscle mass in your arms, legs, and core.—all things that will support your overall health and fitness level. (1) Resistance training also helps improve balance and coordination by requiring your body to work against an outside force, resistance training can also improve your cardiovascular health by increasing blood flow and helping you burn more calories throughout the day. When you lift weights, you're using the resistance of your body against the weight of the barbell or dumbbells. The more weight you use, the more resistance there is. This is how muscles grow larger and stronger over time with regular resistance training sessions. When you're in the water you have 360 degrees of resistance. The faster you move the water the more resistance you create. This creates more tension in the muscle fibres, which helps them grow and get stronger. Resistance training is also effective for helping you gain flexibility and range of motion in your joints—especially if you combine it with the pressure of the water. (2) The benefits of resistance training don't stop there either—another study showed that people who participated in regular resistance training had better cognitive function than those who didn’t (3). That means that even if you're not trying to build muscle mass or lose weight, if you're just trying to be healthy overall then resistance training could be beneficial. Typically, in the water we use buoyancy resisted equipment like noodles and foam dumbbells. While these are great I also use drag resistance equipment and have specific resistance bands to use in the pool (aqua gym stick) the gym stick allows us to replicate land based moves like an overhead press, which is a functional movement (if you think about lifting an object to an overhead cupboard or controlling the object as you bring it down) bringing the gym to the pool! Inquire today to discuss how resistance training in the pool or gym can support you in your goals. (1)Curr Sports Med Rep 2012 Jul-Aug;11(4):209-16.doi: 10.1249/JSR.0b013e31825dabb8 (2)Scand J Med Sci Sports.2022 Mar;32(3):465-486. doi: 10.1111/sms.14112.Epub 2021 Dec 24 (3)Resistance Training Improves Mental Health Amenda Ramirez and Len Kravitz, Ph.D. 2010
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