Swim for better health

Nothing drives people into the water like hot weather. It's hot, and there are three more months of the same.

Pick up the kids and spend some of your time in the water. Here in Carson City, we are lucky to have so many readily available water holes. Lake Tahoe is great - if you can stand the goose bumps. Washoe Lake is close and warm, albeit a little muddy.

Local swimming pools are within easy reach. If you want to get the most out of your water time, take a few swimming lessons, or join a water aerobics class and learn how to build and hold muscle tone and endurance while you play. Once you have picked up the pointers, they apply them to any water environment.

Those of you who are not at ease in the water are probably not good swimmers either, or maybe you're afraid to get your face wet. Neither of these conditions are a factor in getting a good water workout. All you need is the will to climb into a swimsuit and the enjoyment of cool water.

The standard water class includes the same ingredients as a proper floor workout. Warm-up movements for arms, shoulders, back and legs are done either outside the pool or in the water.

Aerobic conditioning is great in waist-deep water. Your moves need to be a little slower and have more push behind them. Any running, jumping or hopping movement will work for heart training. You will find that 20 minutes of water aerobics will be a lot harder than on land.

Water not only conditions muscles, it eases impact. Impact is a problem for those who are arthritic, pregnant, overweight or have an injury or disability that worsens with impact. Water supports the body between 80 and 90 percent, depending on how deep you submerge yourself, and it relieves body weight. Exercise moves done in water are slower and often harder because of the resistance of the water on the body.

Even people with breathing difficulties will benefit by chest-deep water exercise when pushing against water resistance to breathe. Start with 30 minutes for beginners, and increase your water stay to one full hour. You will be amazed at how quickly the time goes by.

I have enjoyed water exercise in the ocean, Idaho lakes, hot tubs, swimming pools and numerous rivers. It's fun, and a welcome change from the hard, hot grind of an indoor floor workout.

• Jerry Vance is owner of The Sweat Shop/Wet Sweat. She offers classes through Carson City Recreation and Aquatics Center and is a fitness instructor for the Carson City Senior Citizens Center.