Balanced Body by H2O

Monday, November 02 2020

Get ready for a total body tune-up in the shallow end.  The Right Left Center Water Workout with Miff Hendriksen features 12 mini circuits that provide ideal balancing by first working the right leg, then the left and then both.  The circuits also include an upper body exercise and plenty of core action. Nothing keeps your body running smoother than regular cardio and muscle conditioning treatments. 

Taking a balanced approach to exercise is important for optimal musculoskeletal health. Aging bodies experience muscle atrophy that affects metabolism, bone mass, joint integrity and more.  Improper exercise can also cause muscle imbalances by overtraining one muscle in a muscle pair, which can contribute to chronic and acute injury.  Musculoskeletal disorders are the leading cause of disability in the US, with enormous impact on quality of life and longevity.  Musculoskeletal health becomes more compromised in older adults because the interactions between muscle and bone become complicated by the aging process

Indiana University School of Medicine researchers, educators and clinicians are collaborating to better understand and treat a broad range of diseases and disorders of the musculoskeletal system — bones, muscles, and joints.  Recent research as detailed on their website shows that as the population ages, the conditions of sarcopenia, osteoporosis and arthritis will increase as will hip and knee replacements.  However, their findings also indicate that exercise plays an important role in keeping muscles, bones and joints healthy. According to this article on, several studies suggest that you can not only maintain bone density with water exercise, but you can build bone.

The Right Left Center Water Workout provides a fitness remedy by establishing an exercise template that methodically works through all of the major muscle groups with a balanced approach.  The workout features 12 mini-circuits that provide fitness results for both cardio and muscle conditioning.   Each mini circuit includes 4 exercises:  #1 Right leg,  #2 Left leg.  #3 Both legs, #4 Upper body.  Exercises #1 & #2 are performed unilaterally and include arm & leg movement.  Exercise #3 features lots of high intensity power moves, as well as core training.  Exercise #4 is an isolated upper body exercise. 

Aside from the balanced template in this fitness workout, exercising in the water itself is ideal for promoting musculoskeletal health thanks to submerged resistance.  A body submerged in water encounters resistance in all directions of movement thanks to the water’s viscosity.  Water is more viscous than air and delivers 12 times the resistance.  An arm curl performed in a studio would only target the bicep.  An arm curl performed in water will target both the bicep and tricep thanks to this submerged viscous resistance.  Exercising in water is simply one of the best things you can do to enhance overall musculoskeletal health. 

Want to experience even more resistance in the water?  Just add drag equipment.  Drag equipment, such as webbed gloves or the Aqualogix belles can add much more resistance to your upper body training.  WATCH Mark explain

The Aqualogix fins add more resistance to lower body training by increasing the surface area that is encountered as you move the legs through the water’s viscous resistance.  WATCH Mark explain.

Drag equipment can be inserted in any water workout to increase resistance and fitness results. PoolFit extends a big thank you to Miff Hendriksen for once again sharing her passion for water fitness with video subscribers. Enjoy your total body tune-up in the pool!

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.