By Saima Huq, MPH, and Joel Matalon, USA Triathlon Coach

The 92nd Street Y May Center is home to the first commercial indoor pool in New York State that is primarily disinfected by ozone. Pools disinfected by ozone, or “activated oxygen,” stay cleaner longer and cause less damage to eyes, throats, hair, skin and swimsuits than chlorinated pools. This is just one of the reasons our pool offers an ideal environment in which to train or rehabilitate after an injury or surgery.

The May Center pool is also a great place to strength train, using the resistance of the water without impacting joints. Low back pain sufferers can increase mid- and upper-back strength and improve posture by performing the backstroke. Lie back, lift your hips and stretch your arm back as far as possible to get the full benefit of the stroke.

To rehabilitate knee or ankle injuries, walk sideways 10 steps in either direction in the shallow end of the pool. To elevate your heart rate, do this continuously for at least five minutes. Deep-water running is also a safe way to elevate your heart rate without impacting your joints. In moderately deep water (almost to your armpits), run in place for three minutes, rest for one minute, then run again for three minutes. Try to do this exercise for 11 minutes total, three to four times per week, for four weeks. After each week, add a few more minutes to each portion of the exercise. This training will help build your speed for road races.

For other water training and rehab suggestions, please consult a trainer or one of our private lesson swim coaches. Children seven to 11 years old seeking to improve their athletic skills may want to join the 92nd Street Y Triathlon Clinic. To register call 212.415.5500 or visit us at www.92Y.org/MayCenter. Swim classes and lessons are available for all ages and experience levels.

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