When thinking about fitness, what comes to mind? Hours of sweating, hard work and commitment?
This is true when your goal is to be healthy, firm and fit, but have you ever considered aqua aerobics as an alternative form of exercise in order to achieve your fitness goals?
Aqua aerobics can be a challenge for everyone – young or old, male or female, healthy or unfit. Not only is it a fun way to get fit, but exercising in water provides for a workout that improves physical, mental and emotional well-being.
Aqua aerobics makes it possible for those individuals who are unable to participate in any other sport and for non-swimmers, to be involved in a gentle exercise routine.
Beginners should start with three classes a week. Each class lasts approximately 45 minutes and a variety of classes are available for participants who are at different fitness levels.
Classes begin with a pre-class instruction, followed by a warm-up, cardiovascular exercises, then toning, conditioning and strengthening using props such as dumbbells and noodles. The session ends with a cool-down.
The benefits of aqua aerobics are endless and can be broken down into the following aspects:
Hydrostatic pressure
- The water pressure administered on the body ensures that the entire body is massaged.
- The pressure has a positive effect on circulation, reduces stress and relieves tension.
- Fitness can be monitored by reduced blood pressure, lower pulse rate and breathing.
- Due to the lungs being submerged, the water pressure makes breathing more difficult and participants need to inflate their lungs against this pressure, thereby increasing their respiratory rate.
- Water compresses against the veins and arteries, having a positive effect on varicose veins and aiding blood flow. This, in turn, reduces stress on the heart and is ideal for sufferers of hypertension.
Gentleness
- The muscles are made to work harder than on land, without causing damage to the joints.
- The gentleness of the water creates a soothing environment to work out in.
- Water is an ideal medium to exercise in as it can be used for support or resistance.
- The massaging effect of water relaxes the body and alleviates stiffness.
Buoyancy
- Buoyancy helps to lessen the impact on the joints.
- The buoyancy of the water allows the individual to exercise for longer with less stress, thereby reducing the possibility of injury and fatigue.
- Buoyancy can be utilised in making the exercises easier or more difficult, by either assisting or reducing.
- Water’s buoyancy reduces the downward pull of gravity that causes the compressing effects on the joints. One is able to exercise at a low or moderate intensity for a longer period of time because gravity is reduced.
Temperature
- The water temperature when doing aqua aerobics should always be approximately 27 degrees Celsius.
- During a workout, the water cools down the body, thereby reducing the possibility of dehydration.
- The body’s cooling system is not put under any stress, allowing the individual to spend more of their time and concentration on the exercises taking place.
Resistance
- Resistance against water causes the muscles to work harder, this in turn burns more energy (calories). Vigorous movements executed against the resistance of the water, intensified by increasing the speed of the exercise, increases energy expenditure.
- Water is 12 to 15 times more resistant than air due to its viscosity. Therefore, working out in water will be slower than working out on land.
Whether you’re young, or old, fit or unfit, male or female or even pregnant, have fun while getting healthy and happy by joining an aqua aerobics class now.
Compiled by Caxton East Rand features writer, Carmen Norton.
