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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 nearly eliminated 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.

What is water aerobics?

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.

Who can participate?

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.

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.

Advantages

Water has several properties that make aquatic exercise both safer and more enjoyable than similar land based programs.

• Water provides both buoyancy and support for your body. When you are up to your neck in water, you only need to support 10 percent of your body's weight. When exercising in the water at waist level, you need only support 50 percent of your body's weight. The jarring and pounding of body joints, bones and muscles that can occur with other land exercises are greatly reduced in the water. You are less likely to experience aches and soreness following a workout in the water.

• Water provides more resistance than air because of its increased density. This increased resistance helps to promote better muscular endurance and tone. You will see quicker results when exercising in the water, compared with the same exercise routine on land.

• Water exercise can improve flexibility without causing undo pressure to joints. Because of the lessened effects of gravity in the water, the joints can more easily be moved through a wider range of motion. This helps to improve long-term flexibility and is especially beneficial as we age.

• Water exercise is cooler and more comfortable than exercise on land. During a water workout, the water continually cools the body. The ideal water temperature for an aerobic water workout is 80^oF to 83^oF.

Disadvantages

• Water aerobics requires access to a pool. The best place to look for this type of program is at your local YMCA or other municipal center. Many colleges are now offering aquatic fitness classes as part of their non-credit program.

• The cost of a water aerobics class varies. It may be included with pool membership at some facilities. Other facilities may charge an additional fee to participate. When prescribed for health reasons, some insurance companies will cover the cost of aquatic programs.

• Because the water supports your weight, you have a lower chance for injury but you do not burn as many calories as weight-bearing exercise done for the same amount of time.

Guidelines for safe aquatic exercise

Aquatic exercise is a safe and energizing way to work out. The following guidelines are recommended for all participants.

1. Consult with your physician before beginning any new exercise program. Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program.
2. Never swim or exercise in the water alone. Even the most experienced swimmer can encounter an in-water emergency that requires the assistance of another individual.
3. Know the depth of the water before jumping in. Jumping or diving into too-shallow water can result in serious injury.
4. If you are performing your water aerobics in an outdoor pool be sure to apply a water-resistant sunscreen with a SPF of 15 or higher.

Equipment and gear

If you do not 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 is O.K. 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 classes include:

Aqua Blocks
Aqua blocks are small barbells made for the water. They increase the resistance as you press your arms through the water.

Flotation Belts
Flotation belts are often used when exercising in deep water. They help hold your body in a proper alignment while you exercise. When used in deeper water, flotation belts free your lower body for uninterrupted motion, allowing you to increase your range of motion and work a greater muscle mass.

Gloves
Hand webs are gloves that are webbed between the fingers to increase resistance in the water.

Gyrojoggers
Gyrojoggers consist of two foam circles that can be worn on the hands or feet to increase resistance in the water.

Kickboards
Kickboards are a popular water tool. They can be used to support your weight for lower body work and also to add resistance for water workouts.

Aqua Step
Step aerobics can now be performed in the water when a special non-skid step is used.

Water Woggles
Water woggles are 4-inch cylinders of foam that have many uses in the water. They can be used for resistance, flotation or to support your weight when exercising in deeper water.

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
In corresponding movements, the arm and leg on the same side of the body move together. In opposite movements, the arm on one side of the body moves in the same direction as the leg on the other side of the body.

Doubles and Singles
In doubles, both arms move together in the same direction, with the same movement. In singles, only one arm moves at a time.

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.

Glossary of terms

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 supports the body's weight, therefore reducing 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: How often 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 60 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

For  More   Information:  Please  consult  your   physician  on  your  next  visit.