Swimming and splashing around in the pool can be enjoyable, but working out in the water is great for a low-impact full body workout. Water aerobics also referred to as aqua aerobics is exercise done within the swimming pool. "Aerobics" refers to more oxygen intake and elevating your heart rate with exercise. Water exercises provide numerous health benefits including burning calories, working major muscle groups and all over body toning. Suit up and enjoy the fun exercises that you may not be able to perform on land.
What to Expect
Water aerobics can be done either in shallow or deep water. In shallow water exercises you will be about chest height deep in water while deep water offers a higher resistance workout and typically requires a flotation device. Some water aerobic classes combine both shallow and deep water routines. Water aerobic routines usually last from 45 to 60 minutes. You will begin with at least a 5-minute warmup that allows your body to adjust to the pool, increase heart rate and loosen up muscles to prevent injury. After your warm-up you might move on to more cardiovascular movements, dancing, balance activities, coordination exercises or strengthening. Always expect to end you class with at least a 5-minute cool-down that includes stretching. A water aerobics instructor will be there with you every step of the way to instruct and demonstrate moves from the pool deck.
Benefits of Water
Water drag, buoyancy and surface area produce a wonderful environment for resistance and cardiovascular training. According to the American Council on Exercise, the buoyancy of water reduces the "weight" of a person by approximately 90 percent. This allows for less stress on weight bearing joints, muscles and bones which can decrease the risk for injury. Water buoyancy allows you to move your joints in a wider range of motion than you would be able to on land which can enhance your flexibility. The water can help you achieve long-term flexibility without too much stress on your joints. Whether your goal is weight loss or maintenance, exercising in the water regularly can help you reduce body fat because it is an aerobic activity.
Toning Your Body
Water provides steady resistance on your body which allows for muscular strength, endurance and all over body toning. Resistance training can be completed two to three days per week in the water according to the American College of Sports Medicine. Any time you cup your hands while pushing or pulling the water away creates resistance.
Creating More Resistance
To create even more resistance which will add to muscle toning, you can add gloves, water weights or dumbbells. Aqua gloves fit over your hands webbing your fingers which will provide more challenging upper-body resistance exercise. Wrist or ankle weights are available in different weights and provide added muscle resistance. Water dumbbells and barbells act just like their land counterpart and allow you to perform resistance exercises in water.
References
- ACE: Splash with water fitness
- ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Aquatic Fitness Professional Manual"; Aquatic Exercise Association; 2006
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