Why underwater workouts are so effective & the science behind them
Image credit: Tal Arbarbanel
Underwater workouts are more popular now than ever. They challenge your body in ways you simply can't on dry land.
While professional surfers like Laird Hamilton and Kai Lenny have incorporated underwater workouts into their training routines, it’s also great for anyone looking to improve fitness, performance, and even mental fortitude.
Underwater workouts can help you:
Build endurance
Overcome fears of deep water
Feel calm in tough conditions
Increase overall comfort in the ocean
Plus, water resistance makes basic exercises more challenging and effective in a uniquely low-impact setting.
Learning to be as comfortable as possible in the most uncomfortable situation - underwater and out of breath - is key to staying calm in tough conditions both on land and at sea.
If you want to do an underwater workout, or join a workshop, make sure to check out Chargers and contact us for more info.
In this blog post, we'll explore five reasons why underwater workouts are so powerful and the science behind them.
Image credit: Tal Arbarbanel
1. Underwater workouts help you build muscle strength, burn calories, and improve cardiovascular health
Water provides a unique type of resistance during exercise that can't be found in land-based workouts.
The viscosity and density of water provide a constant and evenly distributed resistance, creating an environment where your muscles are consistently challenged.
This consistent resistance means these types of workouts are way more effective in building strength, increasing endurance, and burning calories than traditional land-based exercises.
Still not convinced? According to a study conducted by the American Council on Exercise, water aerobics class can burn up to 400 calories in 45 minutes.
2. Underwater workouts are friendly on your joints and help increase mobility
Water is buoyant aka you float.
This unique environment means that workouts you’d normally do on land are way lower impact when done under water.
Just think about exercises like squats, weights, sprints, etc. They can be pretty hard on your knees and other joints and also be limited by your range of motion, but performed under water they have a way lower impact on your body.
When working out underwater, buoyancy reduces the impact of exercise on your joints. This makes it an ideal workout option especially if you already have joint pain or injuries. Low-impact exercise in water also allows for a wider range of motion, which can lead to improved flexibility and mobility.
One study published in the Journal of Strength and Conditioning Research even found that individuals with knee osteoarthritis who participated in aquatic exercise for 12 weeks experienced significant improvements in knee pain, stiffness, and physical function.
Image credit: Tal Arbarbanel
3. Underwater workouts improve your circulation and are kind of like free lymphatic drainage
Hydrostatic pressure is the pressure that water exerts on an object when it is submerged. Just think about when you're in a pool or the ocean and you’re trying to sit on a floaty… it gets harder to push down the deeper you go.
The pressure of the water in an underwater workout can help to improve circulation and lymphatic drainage, which can reduce inflammation and promote healing.
Additionally, the effects of hydrostatic pressure on the body can be compared to the effects of compression garments, which have been shown to improve circulation and decrease muscle soreness after exercise.
A study published in the International Journal of Aquatic Research and Education backs this up noting that immersion in water at chest level increases circulation in the lower extremities, which can lead to reduced swelling and increased recovery.
4. Underwater workouts help build your lung capacity and make you more relaxed in challenging conditions
Building up your breath-holding capacity and reducing your body's need for oxygen, allows you to stay underwater for longer periods of time.
Pretty straightforward, right… But did you know that this type of training can improve mental focus and calmness under pressure?
This is essential for surfers and swimmers alike when dealing with challenging conditions.
Think about things like rip currents, wipeouts, and hold downs. These can all be pretty scary if you don’t have the confidence you need or the physical capacity to deal with being underwater. But with the right training, you can be fully in control.
Image credit: Tal Arbarbanel
5. Underwater workouts can make you happier and decrease tension
In addition to the physical benefits of underwater workouts, there are also numerous mental and emotional benefits.
Exercising in water, with the sun shining, and sea life around you can promote relaxation, stress relief, and overall well-being. Plus the sensation of weightlessness in water is proven to be calming and therapeutic.
In fact, a study published in the Journal of Sport and Exercise Psychology found that water-based exercise was associated with increased mood and decreased tension compared to land-based exercise.
So, you wanna try working out under water?
If you’re interested in a group or private lesson drop us a line at omri@chargers.org.il or give us a ring at +(972) 52-647-4876.
