If the same old jogging and biking routine is beginning to bore you, consider incorporating a water aerobics class into your exercise regimen to switch things up. Water aerobics classes are usually offered through gyms or local community centers like the YMCA, but you can create your own water aerobics workout at home if you have a pool. Water aerobics offer the benefits of aerobic exercise while reducing the risk of muscle strain or injury.
Features
Water aerobics consist of a variety of exercises that take place in varying depths of water. Many water aerobic exercises require you to submerge yourself in a pool of waist-high water, though some exercises for advanced swimmers take place in deeper water; you do not need to know how to swim to participate in a water aerobics class. Gyms and community centers may offer water aerobics classes under the guidance of an aerobics instructor, but you can reap the benefits of a water workout in your own pool once you understand a few basic moves. The goal of a water aerobics workout is to increase your heart rate to reap cardiovascular and weight loss benefits while increasing muscle tone and balance through targeted strength-building moves. Water is used as both a source of buoyancy to reduce wear on the joints as well as a method of natural resistance for strength-building exercises.
Types of Exercises
A comprehensive water aerobics class includes both cardiovascular exercises for weight loss and strength-training activities to build lean muscle and increase your resting metabolic rate. A basic water aerobics exercise is water walking or jogging in which you walk or jog the length of the pool; the added resistance of the water increases the intensity of the exercise to efficiently burn calories. Other exercises might include the use of water weights or webbed gloves that increase resistance. An exercise to work your abdominal and thigh muscles might include strapping a weight band to your ankle, then lifting your knee out of the water several times while leaning against the edge of the pool. Upper arm and back exercises are performed with either water weights or hand webs; stand in chest-deep water and perform several repetitions of pushing your gloved hands down to your sides and curling them at the elbows for a challenging bicep workout.
Health Impact
Water aerobics are a sufficient alternative to land-based cardiovascular exercises in terms of increasing your heart rate for weight loss and health benefits. A 2009 study published in the Journal of Sports Medicine and Physical Fitness monitored the heart rates of multiple healthy adults as they engaged in a water aerobics course. Researchers concluded that the observed heart rate increase was consistent with the guidelines set by the American College of Sports Medicine for cardiovascular health benefits and weight loss. Though the impact on your bones and joints is reduced due to water buoyancy, fluid dynamics increases the resistance on your movements to tone muscles and build muscle strength.
Benefits
Water aerobics are a useful alternative for people who want to avoid working out outdoors during extremely hot or cold weather. Water aerobics are particularly useful if you have limited mobility or health problems that affect your joints or balance. A 2009 study published in the Journal of Physical Activity and Health determined that water aerobics are an effective alternative to land-based activity for middle aged adults seeking to increase their cardiovascular health. If you have arthritis or joint pain, water aerobics are less likely to cause strain or injury than land-based activity because of the added support of the water.
Considerations
Though most water aerobics exercises take place in waist-deep water, if you are a weak swimmer you may not feel comfortable working out in a pool; consider swimming lessons in conjunction with water aerobics for an added workout as well as a confidence-builder. If you opt to include water aerobics in an at-home workout, work out with a buddy or spotter in case you become injured and need assistance. Though water aerobics are a viable option for people with joint pain or limited mobility, healthy adults may find that water aerobics do not provide enough intensity for a serious cardiovascular workout that results in considerable weight loss.
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