Exercising in Proper Depth

Saturday, December 01 2018

Exercising in Proper DepthImage

PoolFit Workouts are ideal for aging bodies because of the reduced impact in water exercise.  Exercising in water that is too shallow can cause increased impact on your joints, while exercising in water that is too deep makes it difficult to perform the moves with good form and alignment.    The proper depth for shallow water exercise would be anywhere from belly button to chest.   However, aiming for water at breastbone depth is probably best. 
Depth & Impact
Exercising in water that is waist depth would be 50% impact
Exercising in water that is chest depth would be 25-35% impact
Exercising in water that is neck depth would be 0-10% impact.

The nearly zero impact at neck depth sounds appealing, but the problem is that you would be too buoyant and would not be able to keep up with the workout or perform the exercises with proper form and alignment. 

Exercising at chest depth is recommended.   However, it is important to note that you are still bearing about 25-35% impact on your joints.  If you have joint impact issues, the two-footed exercises, such as jumping jacks and cross-country skis, can be a bit much.   The way to reduce impact in those jumping moves is to lower your shoulders down to the water level by flexing through hips and knees into a semi squat position.  In the videos, this lowered position is referred to as neutral or Level II.    It is recommended that you get use to neutral/Level II position and use it whenever you are feeling impact in a movement.  Mastering the ability to utilize neutral/Level II allows YOU to own the impact of the workout.


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.