Slam Dunk

For the workout weary, water may hold the secret to fitness success

After surviving a major car accident near his Houston home, recreational cyclist Mickey Donnelly, 47, wanted to hop right back in the saddle and ride 100 miles. But his first few attempts at movement weren’t so satisfying.

“I was having a hard time getting back to where I wanted to be,” Donnelly recalls.

With his rehab off to a rocky start, the road worshipper found new hope in what was for him an unlikely place: the water. Under the watchful eye of fitness instructor MaryBeth Pappas Baun, author of Fantastic Water Workouts, Donnelly began a regimen of aquatic exercise that included everything from underwater stretches to strengthening activities like wall squats. At first he was skeptical, but the results made him a believer. “It was phenomenal,” he says. “Just the amount I was able to do in the pool and what it did for me in terms of returning muscle tone with very little effort and pain.”

Know No Limits

The beauty of water workouts, Baun says, is that whatever your fitness level, you can get benefits above and beyond the norm. There are several reasons for this. “For one, there’s no gravitational pressure to keep your joints from doing what they’re capable of doing,” she explains. “For another, the hydrostatic pressure of water displaces around 50 to 80 percent of your body weight, so that the shock from any impact is eliminated.” That’s what makes aquatic exercise ideal not only for injured athletes, but also for people with chronic conditions like diabetes, arthritis, and fibromyalgia.

But thanks to the isotonic quality of water pressure, aquatic workouts can also offer a challenge for well-conditioned athletes. “You’re actually working harder in the water than you are on land,” Baun says. “The difference is it’s very smooth and it’s multidirectional; every direction you move in the water, you’re becoming stronger, instead of just one direction against gravity.”

Drew Porter, aquatic fitness director at the Sports Club LA in West Los Angeles, agrees. He’s seen a 300 percent increase over the past five years in the number of clients seeking aquatic fitness training. Many of them are looking to advance their workouts. “Whatever your body’s not used to, you’re going to find the most results from it,” he observes.

Get Your Feet Wet

Anyone can get involved in aquatic fitness — even if you don’t know how to swim. If you’re just starting out, Porter suggests short 15-minute sessions in the pool, during which you can do simple, familiar activities like walking, jogging, or jumping in the water. “I’d recommend taking a water aerobics class or just getting in the water and trying to do some basic movements with the hands,” he says. “Take the hands and put them as far apart as possible, push them in as hard as possible, and then go back out. People can start with that.”

Aquatic exercises for the more advanced fitness enthusiast include high-intensity water aerobics and resistance training classes, which can sometimes involve floating dumbbells or other specialized equipment (see "Swim Essentials" below), and underwater versions of popular classes like Pilates and kickboxing. Those who also seek calm and stress relief may opt for aquatic yoga or water tai chi.

Whatever you choose, you’re going to end up using your muscles. And for a big fitness comeback, sometimes that’s all you need.

Click here for larger map of Denver

Denver ranks among the nation’s fittest cities, and locals seem keen on keeping that status. When you visit, you can expect to see throngs of pink-cheeked locals gutting out mileage on bikes and on foot.

For a great running tour of Denver, try this 3.75-mile route around the city’s Lower Downtown neighborhood. The run begins and ends at 16th and Arapahoe streets, under the clocks of the blond-brick Daniels & Fisher Tower. Bear in mind: this is the Mile High City. “If at sea level you run a 10-minute mile, here it’ll be 10 minutes, 30 seconds,” says David Manthey, who organizes the training group Runner’s Edge of the Rockies.

At 365 feet, the D&F Tower was the tallest structure west of the Mississippi River when it was built in 1910. Head northeast from its doors and turn left on 17th Street to face the red-letter marquee of Union Station, where Amtrak and regional light rail trains stop daily.

At Blake Street, take a right. Here you’ll pass the restaurants, bars, and music halls that thrive behind the street’s redbrick facades. Note the Vesta Dipping Grill — located just off 18th Street — which routinely wins kudos as a top dinner spot. You’ll also pass the Falling Rock Tap House, known for its extraordinary beer selection.

A left at 20th Street will have you running parallel to Coors Field, home of baseball’s Colorado Rockies, the reigning National League champions. Follow the wide cement sidewalk for roughly a half mile and turn left onto the tree-shrouded multiuse path alongside the Platte River.

Historians have called Lower Downtown’s collection of turn-of-the-century buildings one of most impressive in the nation. The massive brick structure that houses REI’s Denver store is part of the lineup. As you approach it, loop around the front. On Platte Street you’ll pass My Brother’s Bar, a famed hangout of Jack Kerouac. Head right when you see the 200-foot steel mast of the Denver Millennium Bridge.

Completed in April 2002, the footbridge crosses over train tracks and affords a postcard view of downtown Denver, with its modern glass skyscrapers neighboring old brick storefronts. The foothills off to the right lead to the Rocky Mountains, and off to your left are pancake-flat plains. The bridge leads you back to 16th Street. After five blocks on 16th, make a right at Larimer Street and head toward Larimer Square — Denver’s first city block, now crowded with trendy restaurants and boutique shops. Make a left on 14th Street to encounter the 42-foot blue bear sculpture at Stout Street, and another left back onto 16th Street toward the clock tower.

Getting There: Continental offers daily nonstop service to Denver from its hubs in Houston, New York/Newark, and Cleveland.

Swim Essentials

These products can help you get the most out of your aquatic workout

1

Sound of music. The innovative SwiMP3 v.2 by Finis ($199) adds a little rhythm to your workout by incorporating your favorite tunes. The SwiMP3 actually transfers sound vibrations from the cheekbone to the inner ear, offering crystal-clear audio. And the 256MB capacity provides four hours of music, ensuring you can tackle your workout without hearing the same song twice. store.finisinc.com

2

Get a grip. Pool bottoms can be notoriously slick, meaning water jogging and aerobics can get dicey. Stay sure-footed with the AQx Aquatic Training Shoes ($80), which feature sticky rubber soles that provide a nonslip workout and specially shaped hydrodynamic fins that add up to 30 percent more resistance to any underwater movement. A bungee lace system and arch supports ensure a stable, comfortable fit, while special drainage ports encourage quick drying. Mesh carry bag included. aqxsports.com

3

Well equipped. Employed by every top college program, the Swimmer’s Toolkit by Finis ($70) is like a Swiss Army knife for the aquatic set, featuring three essential items for stroke enhancement: the Swimmer’s Snorkel, the Tempo Trainer, and Freestyler Hand Paddles. store.finisinc.com

4

I can see clearly. For the visually challenged, Hilco Prescription Swimming Goggles ($31) feature anti-fogging, high-impact corrective lenses for both nearsighted and farsighted swimmers, so you don’t need to bother with contacts. They also offer UVA and UVB protection for outdoor use. aclens.com

5

Look, Ma, no gravity. The biggest downside to jogging is the stress it puts on your joints. Running in place, in a pool, solves that dilemma. The AQx Zero Gravity Flotation Suit ($180) incorporates built-in buoyancy panels that promote proper balance and superior underwater conditioning. aqxsports.com