subject: The Many Benefits Of Water Aerobics [print this page] People of all different fitness levels can benefit from water aerobics. It can be fun and a real work out for those who need low impact exercise or for those looking for a fitness challenge. The muscles are strengthened and toned while there is almost no impact on the joints depending on the depth of the water the exercise is done in. Put on the swimsuit and head to the local pool.
One benefit of these exercises is that they are almost weightless. If you are in water that is up to your neck or chest, 85 to 90 percent of your body weight is supported by the water. You can walk or run in the pool and put no strain on your hips, legs, knees or ankles. You may want some water shoes to keep yourself from slipping or hurting your feet on the bottom of the pool. When running and walking on land there is no resistance to forward motion for the arms and legs. With every step in water there is resistance for the lower body and if you are deeper there will be resistance for the upper body as well.
You can increase your heart rate. It will not be the same as when doing exercise on land. Your heart rate will be at a lower rate when in working out in the water. You will most certainly burn calories. If you seek to lose weight this is an ideal way. One hour of aerobics in chest deep water will burn 450 calories or more based on the intensity of the work. Just one half hour of running in water will burn 300 calories.
Exercising in water is not just walking and running. A full calisthenic routine can be done. Often part of the aerobic routine includes kicking, dancing, lunges, jumping and squats. Since most classes are in chest high water knowing how to swim is not a requirement. Some of the more advanced classes will be done in deep water. A flotation belt is used to keep participants upright while exercising. Other devices used to float are kickboards and water noodles. These also offer resistance.
Another benefit of doing water aerobics is that almost all the motion is done with resistance. Every jump, kick, walk, squat is done against the resistance of the water. This means all moves are strengthening the muscles. This is without weights and in every direction you move. Range of motion is increased due to this, as well as balance and flexibility. There are what is called aqua blocks which are like water dumbbells. These offer even more resistance for your upper body.
The classes can usually be found locally. It may last as long as an hour with warm up, cool down and stretching. The same as any other aerobic class. There will be an instructor to guide you through and create the routine. The water will keep your body cool during exercise which makes it great for a summer workout. There are some classes offered in a pool with water from 82 to 86 degrees. This warm water exercise is beneficial to those with arthritis. It warms the muscles and joints and still offers resistance training necessary to keep them from getting weak and offering even less support to already strained joints.
Women who are in the latter part of pregnancy will find relief from the pressure on different organs and muscles and bones. The water will keep the body buoyant while allowing you to exercise without any jolting or jarring. Back pain is an issue for many people. The stress of gravity is removed in the water and the core and back muscles gain strength which can help reduce back pain.
Water aerobics is an alternative to the normal exercise routine. It can provide relief to the knees and joints of the avid runner. It improves cardiovascular condition, strengthens all muscles used including core muscles. It is a great fat burner while keeping cool. Most of all it can be just plain fun, not the normal work out.
