So, you have tried everything from CrossFit to resistance bands and are now bored. Sweating it out at the gym or outdoors doesn’t seem so appealing anymore, does it? How about you take your exercise routine under water? Gather up your girlfriends and sign up for an aqua aerobics class. Here’s how it will help you stay in shape:
Aqua aerobics is a mix of strength and cardio workouts which is done in the face of water resistance. This ensures the body gets a full workout. Keeping in mind factors like cardio activity, weight, water temperature, volume and buoyancy, you can burn between 400 and 500 calories per hour of exercise.
Aqua aerobics requires movements in various directions while adjusting to the push and pull of water, hence the joints increase their range of motion. In the process, the body becomes more flexible
Water offers a natural resistance, unlike weights which require the body to pull and push against the weight plus gravity. Water needs the body to strain through the water and against it, building endurance.
Aqua Aerobics & Weight Loss
Although it burns fewer calories than other types of aerobics done on land, water aerobics is still an excellent way to burn calories for weight loss.
A water work will increase muscle strength & since water flows in multiple directions, the resistance in the pool can range from four to 42 times greater than air, ensuring the body’s muscles get a rigid workout. In fact, a study conducted in 2007 found that after 12 weeks of regular aquatic aerobic exercise, participants had made significant gains in strength, flexibility and agility.
“Water aerobics alongside walking activity will burn calories for weight loss” recommends Brenda Fitzpatrick Hennessy. “Combine this with a low calorie diet, people of all ages and abilities can shed pounds and increase fitness levels”
Aqua Aerobics & Injuries
Many benefits are associated with water activity exercises. The buoyancy and resistance of water allows less-used muscles in your body to get a workout, which helps improve overall muscle tone.
One of the main features of aqua Aerobics is that it allows you to exercise without the jarring and jolting experienced when training on land. It is estimated that body weight is compounded up to five times during the heel strike when running or jogging. This does not occur during deep water or aquatic exercise. The buoyant properties of water mean that you are able to perform an exercise without any significant impact at all.
This feature alone makes Aqua Aerobics stand out from a number of other recovery and rehabilitation exercises. When injured it is extremely difficult to find exercises and activities that allow you to maintain your current level of fitness and do not jeopardise or risk further injury.
Getting in shape forces you to face your biggest challenges, and sticking to a regular routine for a long period of time. This class will make sure you know how to focus on the right exercises and workouts to reach your goals.
Aqua Aerobics & Pregnancy
Higher-impact forms of aerobics, such as a regular dance class or zumba, may also be safe for you to continue, if you’re used to them. However, you may need to make a few modifications to your movements. Swimming, walking, pregnancy yoga or aerobics in water (aqua-aerobics) may be a better option. Exercising in the water significantly reduces the stress on your joints, bones, and muscles because of waters unloading property of buoyancy. The water supports the weight and balance problems are greatly reduced. This a safe and fun way for pregnant women to exercise.
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Written by brenda fitzpatrick hennessy