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The Visionary FWCS public newsletter
Welcome to The FWCS Visionary: A public blog and monthly newsletter brought to you by the Public Affairs Department and designed to provide you with news about Fort Wayne Community Schools. This is the inaugural year for this new information outlet and, as such, it may change shape and form as it grows into a resource we hope you find useful and fun. If you have any suggestions for what you would like to see in the outlet, please contact Public Affairs. We would be thrilled to hear what you want to see.

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Saturday, April 28, 2018

Find out what working out in the water can do for you

Are you someone who relies on your heart rate to know how hard you’re working out?  When working out in the water, you can forget about your heart rate and focus on your Rate of Perceived Exertion.

Because of the great effects of the water (cooling and creating better circulation), your heart rate drops much faster after pushing hard, giving you the false illusion that you’re not increasing your cardiovascular endurance. 

The Aquatic Exercise Association says hydrostatic pressure can decrease swelling and pressure, especially in the lower extremities that are immersed deeper.  The pressure offsets the tendency of blood to pool in the lower extremities during exercise and aids venous return to the heart.  It is believed hydrostatic pressure might be at least partially responsible for lower working heart rates in the water.

Underwater exercise class at the Natatorium

What’s the Rate of Perceived exertion?  It’s normally a scale of 1-10 (some use 1-20) you can use to rate how hard you are working.  Something like this:

Rate of Perceived Exertion (RPE) Scale

0 - nothing at all (in bed resting)

1 - very easy

2 - easy (chilling around the house)

3 - moderate (a slow walk – could go for hours)

4 - somewhat difficult

5 - difficult (could still keep it going for 30 minutes or so and able to talk)

6 - more difficult

7 - hard (sustainable for 4-5 mins, harder to talk)

8 - very hard (really pushing yourself…could go for 30 seconds)

9 - extremely hard (Cannot talk…just trying to breathe.  All out!)

10 - unbearable (Nope…10 seconds and I’m done!)

Want to work mostly on fat burning?  Stay in the orange zone (4-7 on the scale).

Want to increase your cardiovascular endurance?  Go with high intensity intervals in the red zone (8-10). 

Either way – exercise is great and will burn calories and make you feel better in the long run.

Interested yet?  Check out our water exercise classes at the Helen P. Brown Natatorium happening now.

  • Aqua Drills – Mondays/Wednesdays from 5:15 to 6 p.m.
  • Deep Water Cardio – Tuesdays/Thursdays from 6:30 to 7:15 p.m.
  • 50+ Making Waves – Wednesdays from 2 to 2:45 p.m.

$5.00 drop-in fee

Stay tuned for more ways to win in the water.

- Liz Caywood, Natatorium Director

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