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What is water aerobics? The benefits of exercising in the water are many. Aquatic exercise not only enhances your cardiovascular fitness, but it also can improve your muscular endurance and overall strength. Because water provides buoyancy and support for the body, the likelihood of muscle, bone and joint injuries is significantly reduced when exercise is performed in the water. Because water aerobics are often performed in chest-deep water, this type of exercise appeals to swimmers and non-swimmers alike. If you think that you are ready to take the plunge, read on to learn more about aquatic exercise and how you can use the water as a wonderful fitness tool. Aerobic water workouts incorporate a variety of rhythmic body movements and dance steps performed in the water. Programs vary from basic to advanced. In beginning programs, the participant learns to combine arm and leg movements in varying combinations. As water aerobics programs become more advanced, they incorporate more intricate dance and calisthenics movements. Water aerobics are usually led by a fitness instructor and may be performed with or without music. Water aerobics are conducted both in waist- to chest-deep water and in deep water (flotation devices are used in deep water). In some classes, equipment such as kick boards, woggles and hand buoys may be used. A typical water aerobic workout will last 40 to 50 minutes, with the appropriate time devoted to warm-up, cool-down and stretching routines. Many aerobic water programs include a toning and strengthening component, as well as the aerobic portion. The main purpose of water aerobics is to improve cardiovascular conditioning. Because of the water's resistance, water exercise also can improve your strength and flexibility, leading to better muscular endurance and balance. People of all ages and fitness levels can enjoy water workouts. When submerged in chest-deep water, about 85 percent to 90 percent of the body's weight remains supported. As a result, much less stress is placed on the body's joints during aquatic exercise than during similar exercise on land. This makes water aerobics an ideal choice not only for healthy individuals, but also for those affected by medical conditions such as arthritis, neck and back problems, strokes and obesity. People who may be too embarrassed to exercise on land can more comfortably work out in the water. As with all types of exercise, check with your doctor before you begin. How many calories does it burn? In general, a water workout expends more energy than a similar land-based exercise because of the resistance of the water. The average person burns 450 to 700 calories during one hour of aerobic activity. Water has several properties that make aquatic exercise both safer and more enjoyable than similar land based programs.
Guidelines for safe aquatic exercise Aquatic exercise is a safe and energizing way to work out. The following guidelines are recommended for all participants.
If you don't already have a swimsuit, you may need to purchase one. Some aquatic facilities permit the participant to wear bike shorts, dance wear or shorts while others require that swimwear be worn. If purchasing a swimsuit, be sure that it allows freedom of movement, while providing support. Try the swimsuit on before you get to your first class. Aqua shoes provide traction, which gives you more stability in the water. They will also protect you from getting small cuts or scrapes if the pool's surface is rough. Aqua shoes are available in many department and sporting goods stores. If your workout will include swimming laps, you will need goggles. Goggles protect your eyes from the harsh chemicals and bacteria present in the water. If you do not plan to go under water, it's okay to wear eyeglasses or contacts in the pool. Swim caps may be used to keep hair out of your face and to lessen the harsh effects of pool chemicals on your hair. Exercise equipment used during water aerobics is often provided for use during the class. Some of the more common equipment used during a water aerobics class includes: Aqua Blocks Flotation Belts Gloves Gyrojoggers Kickboards Aqua Step Water Woggles Getting started in a water aerobics program Most aquatic exercise classes begin with one of the following stances: Basic. Stand with feet facing forward, shoulder-width apart and knees relaxed. The arms are relaxed and positioned at your side. Lunge. Either foot is positioned one stride in front of the other. Keeping both knees soft, point your toes straight ahead. Prone. Lie on the water surface in a face-down position. Supine. Lie on the water's surface in a face-up position. Once you have established the correct stance, a variety of arm and leg movements will be introduced. A complete water aerobics workout is designed to work all of the major muscle groups. Arm movements may use the following terms: Corresponding or opposite Doubles and singles The lower body is usually the focal point of an aerobic water workout because that is where the major muscle mass of the body is located. The combinations and patterns of leg movements are varied during the workout. They often include kicks, leg extensions and swings, knee lifts and squats. Walking, marching and jogging may also be incorporated into the workout. The first few sessions in any aquatic workout will focus on learning proper body position, breathing techniques and exercise movements. As you begin to master these techniques, you will be able to increase the intensity of your workout. Like other aerobic exercise programs, the frequency, intensity and duration of your aquatic workout will influence your individual cardiovascular benefits. When performing aquatic exercise, be aware that heart rate may not be the best indicator of the intensity of your workout. Studies have shown that persons who participate in both land- and water-based exercise often find their heart rates lower during water exercise, yet they receive the same benefits. Aerobics: A sustained activity that relies on oxygen for energy. Aquatic exercise: An exercise routine that is performed in waist- to chest-high or deeper water. Buoyancy: Supportive quality of the water that reduces the stress placed on the joints. Duration: The amount of time spent at each aerobic session. Flexibility: The ability of a bone joint or muscle to stretch. Frequency: Days per week aerobic activity is performed. Intensity: The amount of force or energy expended during a workout. Maximum Heart Rate (MHR): The rate at which your heart pumps blood during a very vigorous workout; do not exceed your maximum heart rate: MHR = 220-your age. Stretching: Exercise which increases the ease and degree to which a muscle or joint can turn, bend or reach. Target Heart Rate (THR): A percentage of your maximum heart rate that should be achieved during aerobic exercise; THR can be anywhere from 50 percent to 90 percent of your MHR. Water toning program: A workout in the water that is designed to improve muscular endurance. Workout: A planned series of exercises.
This article was reviewed and updated June 2007.
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