Aqua aerobics is a fun, challenging and healthy routine to add to a well-rounded exercise program. Water's buoyancy reduces weight by about 90 percent, diminishing the stress of a workout on bones, joints and muscles. At the same time, increased resistance really works the muscles, including the heart. Aqua step aerobics sounds like the perfect way to preserve your knees while you get fit. But tread lightly before leaping into a step aerobics class at the pool.
Cardiovascular Concerns
People with coronary artery problems or any history of heart disease should definitely get medical clearance before signing up for an aqua step program. According to the American Council on Exercise, heart rates are as much as 17 beats slower per minute in water than they are when exercising on land. Water temperature and depth also have an effect on heart rate. You can't gauge the intensity of a workout by the numbers as you can in the gym; you have to continually evaluate how you feel. The dramatically increased resistance of the water can aggravate conditions like arrhythmia or high blood pressure during strenuous exercise. The benefits of a good cardio workout are important, but aqua step might not be the right exercise for a cardio patient.
Osteoporosis and Balance Problems
Exercise has a number of benefits for older people. It improves mobility, flexibility, endurance, balance, strength and overall quality of life. Seniors can stay independent longer if they continue a regular exercise program. But, while pool time is ideal for many cardio and stretching activities, step aerobics might not be one of them. Pool step helps to protect bones and joints from sudden impact, a blessing for those concerned about osteoporosis. But it may be too tough for seniors at risk for fractures or those elderly exercisers who suffer from poor balance. The water creates high-intensity, constant resistance and posture in the water is inherently unstable. It might be advisable to build up more core strength and stronger leg muscles before attempting step aerobics in the pool -- or switching to a gentler, more fluid aqua exercise. The International Osteoporosis Foundation says that posture, balance, hip and trunk stabilization are more important for people with osteoporosis than aerobic fitness exercises.
Problem Pregnancies
The buoyancy of the pool can seem like heaven to a pregnant woman carrying around a lot of unaccustomed weight. In most cases, working out in a pool is an excellent choice, especially in chest-high water where the full torso is supported by the buoyancy. But an aqua step class could be taking a good thing too far for a high-risk pregnancy, any history of complications or a pregnancy that involves more than one fetus. Water is 800 times as dense as air, so even a gentle aqua exercise provides tremendous resistance, turning a vigorous workout into a challenging one. In a clinical trial to measure the effect of low-impact water aerobics on fetal heartbeat, the Department of Gynecology and Obstetrics at Campinas University in Brazil excluded pregnant women with hypertension, any history of pre-term labor or signs of high-risk pregnancy from participation.
References
- International Osteoporosis Foundation: Recommended Exercises for Patients with Osteoporosis
- ACE: Make a Splash with Water Exercise
- Reproductive Health: Fetal Cardiotocography
- American Pregnancy Association: Recreation and Pregnancy
- The Merck Manual of Health and Aging: Coronary Artery Diseas
- U New Mexico: The Physiological Effects of Aquatic Exercise
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