Water aerobics uses both the buoyancy and resistance of water to raise participants' heart rates while protecting their joints from the impact produced when exercising on land. While early water aerobics was developed as a gentle workout for the elderly and frail, today's water exercises rival the most demanding land-based workouts for raising your heart rate and improving your cardiovascular health.
The Birth of Water Aerobics
Decades after the swim queen Esther Williams performed choreographed swim duets with Johnny Weismuller -- the original Tarzan --, water aerobics went mainstream as a form of exercise. In the 1950s, fitness guru Jack LaLanne developed a program of aerobic exercise that was the focal point of his television show, "The Jack LaLanne Show." In addition to introducing a number of land-based exercises and machines to the world, LaLanne, who died in 2011 at 96, developed exercises that could be performed in the water to relieve the pressure and strain of gravity.
A Rose by Any Other Name
Aquafit, aqua jogging, aqua aerobics, water ex and water fitness are all names for water aerobics, exercises performed in the water intended to raise the heart rate and strengthen muscles. The Arthritis Foundation Aquatic Program invites patients who suffer from arthritis and related conditions to work out at one of their programs, usually hosted by local swim clubs or pools. Other water aerobics classes are held at local YMCAs, fitness centers or public swim pools. Some resorts and spas offer water fitness classes to their guests.
Benefits
A 150-lb. person can burn about 200 calories in a typical 45-minute water aerobic class. The exercises are designed to raise your heart rate and strengthen a number of muscles, including your biceps, triceps, quadriceps and hamstrings. Water's buoyancy also supports joints, allowing freedom of movement, which can prevent stiffness and soreness. Because the exercises are generally performed in shallow water, you don't have to know how to swim to gain benefits.
The Workout
After a short warmup, your instructor will take you through a number of exercises designed to raise your heart rate. Some exercises you might perform include squats, lunges, walking, jogging, jumping jacks and ski moves. Some instructors use equipment such as water weights, belts and flotation devices.
You can increase or decrease the intensity of your workout by varying the rate of speed that you perform the exercise or changing the depth of water you exercise in. The deeper the water, the more resistance and the harder you have to work to move your muscles through the water. Classes usually include a stretching and cool-down phase.
References
- University of New Mexico; The History of Fitness; Lance C. Dalleck, et al.
- Find Sports Now: Water Aerobics
- Penfield Fitness and Raquet Club: Aquafit Classes
- "New York Daily News"; Jack LaLanne, fitness icon, dead at 96; Lauren Johnston; Jan. 2011
- Official Esther Williams: Biography
- Arthritis Foundation: Water Exercise
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