The benefits of water aerobics

The benefits of water fitness are easy to find. By combining toning elements with strength exercises, water fitness not only strengthens the cardiovascular system but also improves muscle strength and overall physical fitness.

Because in water the body is buoyant and supported from every direction, the likelihood of muscle, bone and joint injuries is practically nil. Water fitness is a safe place to start for confident swimmers and for those who lack adequate swimming skills alike. Most of the time, the class takes place chest-deep in water.

Water aerobics

In the water, you perform various combinations and dance steps to music. Water aerobics can be done both chest-deep and in deep water (special vests or floats are used). A class lasts 45-50 minutes, including a warm-up, a “cool-down” and stretching exercises. In addition, most water aerobics programs include strength exercises. The main aim of water aerobics is to strengthen and improve the work of the cardiovascular system. Your metabolism speeds up and improves. Thanks to the resistance of the water, flexibility, muscle strength and coordination improve as well.

Who is it for?

It’s hard to say who it isn’t suitable for. Everyone is welcome, both those in great athletic shape and those who have only just decided to become more active in sport. It suits young and older people alike. There are no restrictions here. Because the body loses 85-90% of its body weight when chest-deep in water, the strain on the joints during water fitness is minimal. That is why water fitness is ideal both for healthy people and for those with joint, back and neck problems. Overweight people also feel extremely comfortable in the water. Calories, calories, calories… Generally, plenty of them are burned thanks to the work done to overcome the resistance of the water, so water fitness burns more calories than similar work on dry land. The average person burns 450-700 kcal in 1 hour of aerobic work.

More benefits of the water, or its advantages over the gym

Different forces act in water than on dry land (buoyancy in water, gravity on dry land). In addition, when you are neck-deep in water, 90% of your body weight is supported from every direction. So compared with work done on dry land, the jolts to the joints, bones and muscles of the body and the risk of injury are practically nonexistent. After training in water, you don’t feel muscle soreness either. Resistance is greater in water than on dry land, because water is denser than air. This means you can develop muscle strength very effectively. In addition, both smaller and larger muscle groups work at the same time in water.

Exercising in water improves flexibility without straining the joints, which is valuable for older people. Because the force of gravity is reduced in water, it is more comfortable to move the joints through a greater range of motion. With the aging process, developing and improving flexibility is very important. Heat dissipates better in water than on dry land, and your body is pleasantly cooled down during the class. Sweat definitely won’t be dripping, though. The ideal water temperature is 28-30 degrees.

For those who monitor their pulse and consider the amount of energy expended very important, it’s worth knowing that when exercising in water, heart rate is 17 times lower, that is, 13% slower. I won’t dwell on this for now, but it is worth naming the factors that help the cardiovascular system work more efficiently at a lower cost, while leaving water fitness participants puzzled as to why they still don’t reach a high enough heart rate:

• thermoregulation
• buoyancy
• the hydrostatic pressure of water
• partial pressure
• the so-called diving reflex, which is associated with a nerve in the nasal area

And finally, a few styles

• Kickboxing (let’s call it hydroboxing)
• Latino
• Spinning
• Circuit training
• Deep-water aerobics
• Tai Chi
• Yoga (if only there were enough warm water!)
• Water aerobics for moms

Author: Margit Lipstuhl

Source: WHO – physical activity.

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