Aerobic exercise is essential for weight control, cardiovascular health and overall fitness. Aqua aerobics includes any aerobic activity that's performed in pools, hot tubs or other water sources. Aquatic exercise offers many unique benefits and is safe for people of all ages. Learning about the techniques involved in aqua aerobics can help you create a workout program to meet your fitness needs.
Features
Aqua aerobics can be performed in shallow or deep water. Shallow exercises are done in waist-to-chest depth water, while deep water aerobics are performed at depths where the feet don't touch the ground. An instructor typically leads water aerobics classes, guiding students through various exercises like leg kicks and jumping jacks.
Health Benefits
Aqua aerobics offers a low-impact workout with a number of unique benefits over regular land exercise. Water aerobics is suitable for people with diabetes, arthritis and osteoporosis, according to the Aquatic Exercise Association. The buoyancy of water reduces impact on weight-bearing joints like the knees, making aquatic exercise safe for people of all ages and fitness levels. In addition, water helps cool the body more efficiently to prevent overheating and reduce cardiac strain. Because of the added resistance, performing aerobic exercises in water is more efficient than doing the same moves on land.
Methods of Application
Water aerobics may be performed alone or in a guided class setting. When exercising alone, incorporate a variety of moves into your routine for a balanced workout. Focus on exercises that work all major muscle groups, including those in the arms, legs and abdomen. Jogging in place is a good shallow water exercise, while the doggy paddle and frog kick are suitable for deeper water. The U.S. Centers for Disease Control and Prevention states that adults need at least 30 minutes of aerobic exercise each day, though workouts can be split into shorter intervals of 10 to 20 minutes apiece if necessary.
Safety Precautions
To avoid water-related injury, always exercise with a partner. Avoid drinking alcohol before entering the water, and stay away from suction devices like drains and vacuums that could pull you under. While water exercise is safe for most people, check with your doctor before starting an exercise regimen if you suffer from health conditions like heart disease or osteoporosis.
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