Water Aerobics

I've been trying to get my exercise in. Sometimes when it's so hot outside, it's really hard. Who am I kidding? It's always hard for me to want to exercise??? The past couple of weeks, at least once a week, instead of going to the "Y", I've been going up to our neighborhood pool and trying to exercise in the water instead. At least by walking in the pool, you stay cool!

Water aerobics is refreshing, easy on the joints and fun! For people with arthritis or other medical issues, exercising in water is a great way to exercise your body with little impact on your joints but still works your heart and major muscle groups. This is also a great way to exercise if you are dealing with low back pain or a pregnancy. Water buoyancy helps give you the support that reduces the stress of carrying your weight. Another benefit of water aerobics is that you will be less likely to get injured, or to be achy and sore the next day after exercising. That is certainly on the plus side. Water aerobics focuses on your cardiovascular fitness but most of the exercise routines can help you improve your balance, strength and flexibility. For those of you who have arthritis, exercising in water is a gentle way to move your joints and muscles. The warm water can help to decrease your stiffness and pain. If you are suffering from osteoporosis, water aerobics can also help build muscle mass and improve your balance and coordination, which can, in turn, help reduce the risk of falls. It’s amazing what you can do in water but can’t even attempt on land. The classes in water aerobics that I take sometimes at the "Y" supply floating devices so that you can concentrate on the exercise instead of staying afloat.

Secondly, what is water aerobics? How many of you have done an exercise video, perhaps Jane Fonda, Richard Simmons or Kathy Smith? Simply said, water aerobics is like doing an exercise video, but in the water. During your water aerobic class your instructor will usually combine several techniques from land aerobics such as walking/running backward and forward, cross-country skiing, jumping jacks, while including arm movements in the routine.

Wikipedia, the free encyclopedia, gives this definition of water aerobics: “Water aerobics or ‘waterobics’ is the performance of aerobic exercise in shallow water such as a swimming pool. In some areas it is known as AquaFit or ‘aqua aerobics’, and is a type of resistance training.”

Check out how many more calories you burn by walking or jogging in water. Amazing, isn’t it? These numbers are for a 30-minute workout. Most water aerobic classes are 45 to 60 minutes.

Land walking: 135 calories
Deep-water walking; 264 calories
Jogging on land: 240 calories
Deep-water jogging: 340 calories

The Mayo Clinic states that if you do one hour of water aerobics you will burn the following calories, based on your weight.

160 pounds ~ 292 calories
200 pounds ~ 364 calories
240 pounds ~ 436 calories

What are some of the health benefits from exercising in water? You will get aerobic benefits from water aerobics. You can burn 400 or more calories in a one-hour class. If you work out three times a week, you will achieve maximum fitness gains, which are listed below.

• Strength and toning. Moving in water requires 12 to 14 times more muscle resistance than land exercise.
• Flexibility and range of motion. It's easier to move your joints in water.
• Cardiovascular. Aerobic activity stimulates HDL (good cholesterol), while deep breathing increases the oxygen your body absorbs.
• Circulation. Warm water helps to increase blood flow.
• Weight loss. You'll burn more calories in water due to resistance. Walking for a half hour burns 135 calories on land or 264 calories through deep water.
• Endurance. You can exercise longer in water without getting overheated or tired. On top of the fitness gains look at the health benefits – better circulation, good cholesterol and weight loss (Woo! Hoo!).