H
uman life begins in liquid, with amni-
otic fluid protecting and surrounding
the prenatal body. The human body is
made up of four major components:
water, fat, minerals and proteins;
water accounts for 60-70 percent of the body’s mass.
So it seems natural that we are drawn to water for
consumption, exercise, recreation and relaxation.
The physical principles of immersion in water also
provide benefits to the body. When the body is sub-
merged, hydrostatic pressure can decrease swelling, aid
in blood circulation and support and massage the body.
The weightlessness you feel in the water also means that
the water is reducing the compression of your joints.
And, assuming the water temperature is not too cold,
your heart rate decreases after submersion, resulting in
a relaxed state.
Water also provides a great environment for rigorous
exercise. It is 12 times more resistant than air, and exer-
cising in water provides bidirectional resistance that is
difficult to obtain on land without specialized equipment.
Scuba divers must work the water efficiently — swim-
ming, streamlining and managing air consumption by
moving smoothly. As with any sport, maintaining a
healthy body and good physical state are key to maximiz-
ing your experience. Water aerobics provides a diverse
exercise program, and its bidirectional resistance targets
opposing muscle groups throughout the entire body.
A typical one-hour water aerobics class consists of
five minutes of warm-up exercises using short lever
movements (i.e., jogging, marching, side-stepping, pad-
dle-wheeling forearms, plunging arms, etc.), followed by
five minutes of stretching, five minutes of cardiovascular
warm-ups, 25-30 minutes of cardio, 10 minutes of mus-
cular conditioning and five minutes of final stretching.
The water’s resistance, coupled with the force behind
each movement, increases strength and endurance
while burning 400-500 kilocalories per hour.
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FALL 2014
T E X T B Y K E L L I C U P P E T T / P H O T O S B Y S T E P H E N F R I N K
DIVE FITNESS
Water: Element of Life and Fitness
The
DAN
Guide to Healthier Diving
To avoid an increased risk of decompression sickness, DAN
®
recommends that divers avoid strenuous exercise for 24
hours after making a dive. During your annual physical exam
or following any changes in your health status, consult your
physician to ensure you have medical clearance to dive.
NOTE
