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Exercising in Water:  The unique properties of water enable your heart to work more efficiently when exercising in the water.  Owing to the hydrostatic pressure of the water pushing on your body which acts as an auxiliary pump and decreased gravitational pull due to the buoyancy of the water your heart rate will be reduced while exercising in water.

During sub-maximal exercise, your heart rate will be about 10 to 15 beats per minute less in water up to your chest than on land when exercising at the same Rate of Perceived Exertion (RPE).  At maximal exercise heart rate will be about 20 beats per minute lower than on land.  Which means you are getting the same training effect with a lower heat rate.  In addition, water helps keep you cooler educing heat build up, permitting your circulatory system to focus on getting blood to your working muscles instead of the skin for cooling.

Glenn McWaters, author of Deep Water Exercise for Health and Fitness, recommends that you use 205 versus 220 minus your age to determine your predicted maximum heart rate.  Consequently, a 40 year old individual would have a predicted maximum heart rate of 165 while exercising in water versus 180 while exercising on land. Current research says you need to exercise at 60 to 85% of your MHR and sustain it for a minimum of 20-30 minutes in order to benefit from your water workout.  This 60-85% range is your Target or Training Heart Rate (THR).  Exercising in this range will strengthen your cardiovascular system.  You should begin at a lower heart rate range (60%) when beginning a water exercise program. 

To calculate the lower end of your THR range multiply your MHR (205 minus your age) by .60.  For those already involved in a water exercise program the middle part of the range, or 70-80% of your MHR, is a reasonable goal to achieve during most workouts.  The upper range (your MHR x .85) should be used by individuals in excellent condition.

How To Take Your Heart Rate:

1. Pause during exercise in a section of the pool where you can stand comfortably and take your pulse by placing your index finger and middle finger over either (S) your carotid artery on the side of your neck or (b) your wrist.  Apply pressure lightly with your fingers. 

2. Count for 6 seconds and use the table below to determine if you are exercising within your Target Heart Rate Zone.  We recommend a 6 second count, because your heart rate drops rapidly when you are in the water.  Increase or decrease the intensity as needed to reach your target heart rate. 

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