Water aerobics classes can challenge even the most skilled athlete. Class options range from aquatic cycling to water jogging or water yoga. Start with a moderate intensity class and work at your own pace. Keep in mind that you may click with one particular instructor or with a certain class format, so try several options before committing yourself.
Shallow-Water Aerobics
If you don't feel that comfortable in the water, start out with a shallow-water aerobics class. These classes typically take place in water ranging from 3 to 4 feet deep, so even the shortest participants feel comfortable standing. Shallow-water aerobics classes typically incorporate both standing moves, where you jump, twist and lunge in the water, and traveling moves, where you jog back and forth across the pool. Much like land-based aerobics classes, shallow-water classes can range in difficulty from beginner to advanced. If you aren't a strong swimmer, you may want to invest in a pair of water shoes. Many pools have slick bottoms, and shoes can help you keep your traction as you move across the pool, preventing you from slipping and falling under the water's surface.
Deep-Water Aerobics
Deep-water aerobics classes take place in water too deep for you to stand up in. At some facilities, the water depth may be 6 feet, while other facilities may have wells as deep as 20 feet. Most classes offer flotation devices such as buoyant water belts or water noodles to help you stay afloat while executing the movements in the class. If you want to make the workout more difficult, or if you're a particularly strong swimmer, you may opt to perform the movements without a flotation device. Like the shallow-water classes, some deep-water classes are more difficult than others, but in general, they incorporate more advanced moves than shallow-water classes. According to the American Council on Exercise, you also have more of an opportunity to increase your flexibility while exercising in deep water because you're free to move through a full range of motion without the laws of gravity harnessing your movements.
Specialty Classes
Some facilities offer specialty classes, like water yoga or water cycling, that restrict the number of participants because of limited space or equipment. These classes also require specialty instructor certifications and may require an additional fee due to the extra assistance the instructor must provide in the class. Some pools may also offer condition-related specialty classes, such as arthritis classes or prenatal classes. Instructors have been coached in the specifics of the condition and are prepared to teach movements that help alleviate symptoms while offering an effective workout.
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