ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Tuesday, September 24, 1996 TAG: 9609240010
SECTION: EXTRA PAGE: 6 EDITION: NEW RIVER VALLEY
SOURCE: DEBBIE HORN KNIGHT-RIDDER/TRIBUNE
If you are still looking for an alternative workout to mix in with your regular schedule, consider a dramatically reduced impact option - deep water running. After a summer of 5Ks, 10Ks, race walks, triathlons, cycling tours and the preseason training that went with them, your body could probably use a break. As you head into fall and taper off on your summer sports, try a little cross training before you redirect into winter training.
Deep water running is an intense cardiovascular workout with dramatically reduced impact. The buoyancy of the water removes the stress of gravity and body weight on your back, hip, knee and lower leg bones, and feet. However, the resistance of the water provides an optimal counterforce in direct opposition to whatever move you make. This affords you the luxury of stressing your muscles in their most comfortable path and range of motion.
Until recently, water fitness, be it aqua aerobics or deep water workouts, have traditionally been linked to rehabilitative uses. However, you may see more and more athletes heading toward the pool in search of relief from their traditional impact workout in an attempt to include intrinsic injury preventive movement in their overall training program.
Unfortunately, many athletes and recreational fitness enthusiasts still fear that water exercises won't provide the intensity they need to maintain a given level of fitness. Because detraining begins within two to three weeks after the cessation of exercise, many fear that the incorporation of water running into their training will simulate a reduction in exercise and thus reduced cardiovascular capability. The scientific research is proving them wrong.
A recent study published in Med Science Sports and Exercise examined 16 male runners assigned randomly to either a water running or traditional land running group. The runners in both groups trained for 30 minutes three days a week at high intensities and for 60 minutes two days a week at moderate intensities for six weeks. Both groups were given VO2 max tests to determine their level of fitness both before and after the training period. The result: There were no significant differences between the water running group and the traditional land running group in terms of changes in VO2 max after the six-week training period. (For you exercise physiology buffs, there also were no significant differences between groups in body composition, blood lactate or norepinephrine levels.)
One important difference that was documented in this study, as well as many previous to it, is that your training heart rate can be depressed between 10 percent and 15 percent in the water. Thus, you should try not to evaluate your workout by taking a pulse check. Instead, evaluate your intensity by rating your perceived level of exertion. If you choose to wear a pulse monitor, realize that you are going to have to adjust your target training zone to an appropriate water range.
The take-home message is that water running can provide a method of training that will maintain your current level of fitness even at an elite athlete status. Thus, it can be generally incorporated into your current workout without fear of loss of cardiovascular fitness. Part II of ``Heading for the Deep End'' will teach you the basics of deep water running, including correct body alignment, how to vary intensity and common mistakes you can avoid.
Debbie Horn is a certified fitness instructor and aerobic and fitness coordinator at the University of Colorado Recreation Center. Address your fitness questions to Debbie Horn, FIT, the Daily Camera, P.O. Box 591, Boulder, CO 80306-0591.
LENGTH: Medium: 66 linesby CNB