The pool isn't just a place for leisure or swimming laps. Water aerobics classes offer an alternative workout option. Your body reacts differently to exercise in the water as opposed to on land. This makes water aerobics beneficial for those with joint problems or medical conditions such as osteoporosis, arthritis, back pain and diabetes, according to the Aquatic Exercise Association. Low-impact water aerobics classes are held at many aquatic centers and gyms.
Water Benefits
Water reduces the gravitational force on your body, meaning you don't have to bear as much of your body weight as you perform aerobic moves. The lessened weight reduces the stress on your joints that you would normally feel on dry land. According to the Aquatic Exercise Association, you cut the force to 50 percent of your body weight in waist deep water, 25 percent to 35 percent at chest depth and only 10 percent of your weight when you are neck deep. Even though you bear less of your body weight, you still get an effective workout in the water. An hour of water aerobics burns between 292 and 436 calories, according to MayoClinic.com. The water naturally provides more resistance for your muscles, making them work harder to maximize results. The water keeps your body cooler than a regular workout.
Basics
Water aerobics classes are available in the shallow and deep end of the pool. In the shallow end, participants touch the pool bottom with their feet through the aerobic moves. This means there is still some impact but to a lesser degree due to the properties of the water. An aerobic workout at the deep end keeps the feet off of the pool bottom to eliminate impact. A water aerobics workout involves many of the same types of exercises you might perform on dry land.
Equipment
Flotation devices support the participants, especially in a deep-water program. The flotation devices help you maintain your posture as you exercise. A pair of water shoes protects your feet from any impact you do experience. They also provide general support and help reduce slips in and around the pool. Specialty ankle weights and dumbbells made for water aerobics add to the resistance and effectiveness of the workout.
Advice
Even though the class takes place in the water, you should still bring drinking water along to stay hydrated. Staying hydrated prevents you from overheating and experience cramps. If your water aerobics class is outdoors, apply waterproof sunscreen at least 30 minutes before you enter the water. Clothing made from sun protective fabric and a hat also reduces your exposure to the sun. Avoid overexerting yourself in the water aerobics class. Slow down your pace or modify the moves if you have difficulty keeping up with the class.
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