The Centers for Disease Control recommends that adults try to engage in at least 150 minutes of aerobic activity of moderate intensity each week, even if it's spread out in 10-minute intervals throughout the week. Since the CDC describes aqua aerobics as a moderate-intensity aerobic activity, this form of exercise fits the bill. People of all ages and fitness levels can participate in this activity. In fact, it is particularly beneficial for seniors because the buoyancy of the water supports the body and minimizes the risk of injury. Although it is already a form of resistance training, the addition of free weights turns aqua aerobics into a weight resistant exercise routine.
Description
As the term implies, aqua aerobics, also known as water aerobics or "waterobics," takes place in water. Group sessions are typically held in a swimming pool, although there's no reason that natural bodies of water cannot be used instead. Ideally, the depth of the water should be at shoulder-height to allow the water to provide natural resistance during movement of the arms and torso, in addition to the legs. The resistance comes from the water exerting an opposing force to movement, which causes muscles to contract. This results in muscle strengthening.
Weight Resistance
The use of hand-held weights or dumbbells permits the arm muscles to flex while the leg muscles are engaged in a resistance training exercise below the surface, such as running in place. However, you can increase the resistance by wearing a weighted belt around the waist or special weights made for arms and legs. Just about any free weight exercise you perform on land can be modified for the water, although weights specially made for aqua aerobics work differently. Instead of lifting as you would a free weight, the buoyancy of water weights naturally create resistance as you move about in the water.
Benefits
Water aerobics can enhance cardiovascular and respiratory function, as well as increase general body tone and coordination. Incorporating weight resistance into your routine will help to strengthen muscles. As an added benefit, you will burn calories. Although water aerobics doesn't burn as many calories as some other aerobic activities, such as playing tennis or jogging, you can expect to burn between 230 and 370 calories per hour, depending on your current weight, metabolism and level of participation.
Considerations
Keep in mind that there is a gravitational variance between water and land and you can easily lose your balance. Although you're not likely to fall down in the water, this advice is worth remembering if you're working out near the edge of the pool where you can hit your head if you slip. In addition, if you are sensitive to chlorine, you may want to wear a nose clip and goggles to protect sensitive membranes. Finally, get the go-ahead to participate in this activity before jumping into it, especially if you have a heart condition, arthritis, asthma or other respiratory disorder.
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