Water aerobics ( water aerobics, aquatic fitness, aqua fitness, aqua fit) is the performance of aerobic exercise in fairly shallow water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training.While similar to land aerobics, in that it focuses on cardiac training, water aerobics differs in that it adds the component of water resistance and buoyancy. Although heart rate does not increase as much as in land-based aerobics, the heart is working just as hard and underwater exercise actually pumps more blood to the heart.
Exercising in the water is not only aerobic, but also strength-training oriented due to the water resistance. Moving your body through the water creates a resistance that will activate muscle groups
People do not even have to be strong swimmers to participate in water aerobics.
The performance of movement while suspended in water where the feet cannot touch the bottom surface, resulting in a non-impact, high-resistant, total body exercise workout, is known as deep water aerobics. Benefits of this method include less stress on the back, hips, knees and ankles.
Most land-based aerobic exercisers do not incorporate strength training into their schedules and therefore adding aquatic exercise can greatly improve their health. As stated by the U.S. Department of Health and Human Services (2008), “Adults should also [in addition to aerobic exercise] do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” Over time water aerobics can lead to a reduction of blood pressure and resting heart rate, which will improve health overall.
According to Moreno (1996) and her quotes from Huey an Olympic athlete trainer, the benefits of water resistance training include the activation of opposing muscle groups for a balanced workout. The push and pull of the water allows both increased muscle training and a built-in safety barrier for joints. In fact, before water aerobics water, injury therapy used the benefits of water. The water also helps to reduce lactic acid buildup.Another obvious benefit to water exercise is the cooling effect of the water on the system. The average temperature around 78 degrees in a group fitness pool, this temperature will force the body to burn calories to stay at homeostasis while also maintaining a cool, comfortable atmosphere with less sweat noticeable to the participant.
The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly.Exercise in water can also prevent overheating through continuous cooling of the body. Older people are more prone to arthritis, osteoporosis, and weak joints therefore water aerobics is the safest form of exercise for these conditions. Research studies can teach us about the benefits the elderly can receive by participating in water aerobics. In a study done in Brazil, “Effects of water-based exercise in obese older women: Impact of short-term follow-up study on anthropometric, functional fitness and quality of life parameters” the effects of long-term water aerobics was tested. Although it did not conclude exactly as planned, their test subjects did experience improved aerobic capacity, muscle endurance, and better overall life quality. The water also provides a stable environment for elderly with less balance control and therefore prevents injury.
Post time: Jan-08-2019