Aqua aerobics training, also called water aerobics, works your major muscle groups, burns fat and is a fun way to exercise during the hot summer months. Aqua aerobics training offers you a host of physical and mental health benefits.
Identification
Aqua aerobics training is simply aerobic exercise done in a swimming pool, usually with music playing in the background. The exercises typically involve dance steps or calisthenics. Aqua aerobic exercises can be done in either deep or shallow water. Deep water aerobics training offers you a high resistance workout routine and often requires flotation devices and resistance equipment. Shallow water aerobics involves exercising in water about chest high. Many aerobics training classes combine deep and shallow water activities. Aqua aerobics training instructors either join the students in the pool or stand on the side of the pool to demonstrate the correct moves.
Routines
Training routines typically last about 45 minutes and begin with a five minute warm-up period that includes stretching and slowly moving around in the pool. From there, you might move on to calisthenic movements, such as jumping jacks, squats or knee lifts. Some routines include circuit training or kickboxing moves. Other routines involve performing dance moves in the water. You should always end your aqua aerobics training session with a five minute cool down period.
Physical Benefits
The natural resistance that you encounter when exercising in water generally leads to greater strength, endurance and muscle tone. According to DiabeticLifestyle.com, aqua aerobics training can help you to tone your glutes, hamstrings and quadriceps while improving your cardiovascular health. Aqua aerobics may also help you burn off calories and fat. Ohio University reports that 20 minutes of water aerobics can burn off around 300 calories. Because of its low impact nature, aqua aerobics training is often recommended for people suffering from arthritis, obesity, osteoporosis, fibromyalgia and other mobility problems.
Other Benefits
Aqua aerobics might also improve your mental health. According to the Centers for Disease Control and Prevention, or CDC, swimming in general often helps to improve mood in both females and males. For fibromyalgia and arthritis sufferers, aqua aerobics routines performed in warm water can help to ease muscle pain, alleviate depression and decrease anxiety levels. Aqua aerobics training routines are also easily individualized to fit your fitness level, needs, abilities and restrictions.
Considerations
Always check with your health care practitioner before starting an aqua aerobics program. Some health insurance policies will cover the cost of workout sessions if recommended by a physician. While aqua aerobics classes generally provide you with equipment, you might want to buy your own foam barbells, kickboards and flotation belts to take to your workout sessions. Chlorine can be very drying to your skin, so shower and apply moisturizer after each water aerobics class.
Member Comments