aA former competitive swimmer who also competed in water polo and aquathlons, it is no exaggeration to say that he has considerable experience in aquatic activities.
However, when it comes to water aerobics, I also had the misconception that it is an easy and relaxing activity mainly for the elderly, although I like it as many people do. And hey, was I proven wrong? In fact, I felt incredibly humbled when I recently took a class for the first time.
“This is going to be a slow and low-impact way to start the day,” I thought to myself. Needless to say, it was neither easy nor slow, quite the opposite.
At first I just walked along the edge of the shallow water, but before I knew it my heart was already pounding. By the end of the 45 minutes, it was over in a blink of an eye.
What is water aerobics?
Water aerobics is a combination of aerobic exercise and strength training, all done in a pool (primarily a shallow area where you can stand). Although you will sweat during the session, it is considered a low-impact workout.
“Water aerobics is gentle on the joints, so it's suitable for people with arthritis, joint pain, and other movement disorders,” says Carlos Urtigoiti, water fitness instructor and leader of the Health and Wellness Circle. Body Holiday (Saint Lucia). “The buoyancy of water increases range of motion, promotes flexibility, and improves joint function.”
As someone with ongoing hip pain myself, I have experienced this firsthand. Many traditional land exercises widen the hips and restrict movement. However, while in the water, I was able to operate smoothly without any discomfort.
“Water fitness can be personalized for everyone.” —Landon Wetz, PT, DPT
What are the benefits of water aerobics?
Aquatic fitness has many benefits. Read on to learn more.
1. Improves muscle strength and cardiovascular health
Small survey conducted in May 2018 pro swan Doing water aerobics twice a week for 12 weeks can lead to explosive gains in upper and lower body strength, reduced body fat, and systolic blood pressure (the highest number that measures the pressure in your arteries as your heart beats). It was found that there was a decrease in Lowers triglycerides (a type of fat circulating in the blood).
2. Suitable for people of all training levels and abilities
“Water fitness can be done independently by everyone,” says the physiotherapist Landon Wetz, PT, DPT. “The faster you move, the more resistance you encounter.”
3. Train multiple muscle groups at the same time
“It's especially effective for working your core muscles because your abdominal and back muscles are constantly working to maintain balance and stability in the water,” Urtigoiti says.
Why is water aerobics so difficult compared to land-based training?
One of the biggest reasons why water aerobics is deceptively hard is the resistance of the water.
“The resistance of water is about 12 to 14 times that of air,” Urtigoiti says. “The movements are therefore more difficult and improve muscle strength and endurance compared to similar exercises on land.”
Although it may be a tougher workout than you expected, this challenge will allow you to build lean muscle mass without the risk of injury you might face on land. Dr. Wetz says the buoyancy of the water also plays a role.
“Buoyancy reduces the need for joints and supports the weight of the body,” he says. “Gravity is removed from the equation that affects land-based activities.”
Water aerobics was truly one of the most challenging yet fun workouts I've done in a long time. I slipped and slipped, could barely keep my balance and looked like a giraffe trying to walk, perhaps for the first time. Be aware that gaining your footing (literally) takes time and can be very humbling. But as long as you keep enjoying it, that's all that matters.
Try this sample water aerobics workout
Would you like to try water aerobics? At Urutigoity, we recommend this workout the next time you step into the pool.
Warming up (5 minutes)
- Jog in place: Start with a light jog in the water to get your heart rate up and warm up your muscles.
- Arm circle: Stand with your feet shoulder-width apart and rotate your arms back and forth to warm up your shoulder joints.
- Leg swing: Swing one leg back and forth, then side to side. Switch legs and repeat.
- Torsion of the fuselage: Stand with your feet hip-width apart and twist your torso from side to side to engage your core muscles.
Aerobic exercise (30 minutes)
- jumping jack: Performing jumping jacks underwater will increase your heart rate and improve your cardiovascular fitness.
- Cross country skiing: Alternate your arms and legs to simulate cross-country skiing movements.
- High knees: Lift your knees toward your chest while quickly alternating your legs. This will help strengthen your core and lower body.
- Torsion of the fuselage: Stand with your feet hip-width apart and twist your torso from side to side to engage your core muscles.
- Hydro push: Using foam dumbbells, resistance gloves, or no fitness equipment at all, submerge your body to upper chest height and perform a push-up movement that uses the resistance of the water to push your arms away from your body. As you do this, you'll work your triceps (back of your upper arm), deltoids (shoulders), and pectoralis (chest) muscles.
Cooldown (5 minutes)
- Walk slowly: Walk slowly through the water, reducing the intensity and gradually lowering your heart rate.
- stretch: Gently stretch your arms, legs, and torso. Focus on stretching your muscles and increasing your flexibility.
- Deep breath: Finish off with some deep breathing exercises to help you relax and focus.
