Many gym-goers underestimate the value of water aerobics as compared to land-based aerobics classes. Water aerobics provides a way for people with joint injuries, arthritis, diabetes or back problems to get a cardiovascular and strength workout. Although land-based aerobics classes share these benefits, including a water-based class occasionally in your routine may enhance your on-land training.
Features of Land Aerobics
Land-based aerobics classes encompass a wide variety of programs including traditional hi-lo aerobics featuring knee lifts, jumping jacks and kicks, boxing or kick-boxing, zumba and other dance classes and step-based classes. Although the number of calories you burn in a class depends on the intensity at which you work, your weight and your skill level--expect to scorch between 350 and 600 calories in a typical class.
Features of Water Aerobics
Water aerobics can also take on a variety of forms--translating zumba or step or kickboxing into a pool-based workout. Usually performed in a pool temperature of 82 to 86 degrees F, swimming is not required because class is performed where your feet touch the bottom. Some classes may incorporate noodles, kick boards or hand-held buoys to increase intensity. Traditionally, pregnant women, seniors and those with injuries participate in water-based classes--but water classes are really appropriate and challenging to anyone. The amount of calories you burn in a water class depends on various factors, but on average will burn between 250 and 300 calories in an hour.
Benefits
Aerobics classes help you burn calories and build cardiovascular health. Land classes that include jumping also help you build bone-density because they provide a weight-bearing exercise. Water aerobics also helps build cardiovascular endurance, but without the impact of a floor-based class, so some programs that are too intense for certain populations on land become manageable in the pool. Water reduces the stress you put on your joints by about 90 percent, so you will probably not experience soreness following an aquatics workout--but you also do not receive the bone-building benefits. Significantly overweight people benefit from water classes because they can burn calories without putting tremendous stress on their bodies. Beginners and those who are shy at the gym may also appreciate group water classes because you perform the exercises underwater and are less "on display" than when in the group exercise room.
Misconceptions
Water-based classes get a bad rap for being easy and for old ladies. If you apply the same intensity that you apply to your land-based class, you will may be surprised at how challenged you feel. The water changes movement and makes everything harder--applying 12 to 14 times more resistance against the muscles. Go as deep as you can in the pool and make class even more difficult in terms of balance and coordination.
Considerations
Consider incorporating a water aerobics class as cross training to help you beat boredom and overuse injuries. Recognize that your heart rate registers lower in the water, so it is important to use perceived exertion to determine the intensity of your workout. If you have sensitivities to the chemicals used in pools, seek out saltwater pools--many facilities offer them. Water shoes can help enhance your workout by providing you a better grip on the pool floor.
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