Water aerobics: training for everyone
Water aerobics is a form of training that suits absolutely everyone — beginners as well as people with joint pain or back problems. Water takes the load of gravity off your body while offering resistance from every direction. The result: your cardiovascular system gets stronger, your muscles develop and you burn calories — without waking up with sore muscles the next morning.
The main benefits of water aerobics
In water, your body is protected thanks to buoyancy. Submerged to the neck, the water supports 90% of your body weight — impact on joints, bones and muscles is essentially eliminated. That is a fundamental difference from a gym or street workout, where gravity does its work with every step.
Water is denser than air, so resistance is noticeably greater with every movement. This means that during water aerobics both smaller and larger muscle groups work at the same time — an efficiency that is hard to achieve on dry land.
Flexibility improves too. Because the force of gravity is reduced in water, you can move your joints through a greater range of motion without pain or strain. This is especially important as you age, when maintaining flexibility becomes more and more valuable.
And the heat? In water, your body sheds heat far more efficiently than on land. Over the course of a class you cool down comfortably — no dripping sweat.
One thing worth knowing about heart rate: in water it is 17 times lower, or 13% slower, than when training at the same intensity on land. Several mechanisms are behind this — thermoregulation, buoyancy, the hydrostatic pressure of water, partial pressure and the so-called diving reflex. So there’s no need to worry about the numbers on your heart rate monitor — the work is done even if your heart isn’t beating as fast.
Who is water aerobics for?
Frankly, it’s hard to say who it isn’t for. Water aerobics is one of the few forms of training with practically no age or fitness limits.
Because your body loses 85–90% of its body weight when you’re chest-deep in water, the strain on your joints is minimal. That makes water aerobics ideal for people with joint, back or neck problems. People who are overweight also usually feel comfortable in the water — water doesn’t judge appearance, it simply supports you.
You don’t need to know how to swim. Most classes take place in chest-deep water, so even those who don’t feel very confident in the water can take part comfortably. In deep-water aerobics, special vests or floats are used to keep your body at the surface.
You burn a surprising number of calories. Thanks to overcoming the resistance of the water, the average person burns 450–700 kcal in a water aerobics class — more than with similar work on land.
What happens in a water aerobics class?
A class usually lasts 45–50 minutes and includes a warm-up, a main part, a cool-down and stretching exercises. Set to music, you perform various combinations and dance steps — the style and tempo vary from class to class. Besides the aerobic part, most programs also include strength exercises.
Classes come in several styles. Some of the more popular ones:
- Hydroboxing — kickboxing-inspired movements in water
- Latino — Latin rhythms on the pool floor
- Circuit training — alternating strength and aerobic exercises
- Deep-water aerobics — your whole body is afloat, with floats used for support
- Tai Chi and yoga in water — a focus on stretching and balance
- Water aerobics for moms — at a calmer pace, especially suitable for older adults
The ideal water temperature for training is 28–30 degrees. Water that’s too cold tenses the muscles, while water that’s too warm tires you out — within this range your body stays comfortably warm and responsive.
FAQ
Is water aerobics a serious workout?
Yes. Water resists every movement from all directions — it tires your muscles more effectively than many land-based workouts. 450–700 kcal per class speaks for itself.
Do I need to know how to swim?
No. In classes held in chest-deep water, it’s enough to be able to stand in the water. In deep-water classes, vests are used to keep you at the surface.
How many times a week should I do water aerobics?
For beginners, 2–3 times a week is a good fit. Because your muscles aren’t sore the next day the way they are after training on land, recovery is faster and you can increase your training frequency if needed.
Author: Margit Lipstuhl
Source: WHO – physical activity.
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