The advantages and disadvantages of water aerobics
Water workouts can be enjoyed by people of all ages and fitness levels. Water aerobics are usually performed in chest deep water, which almost eliminates the likelihood of muscle, bone and joint injuries. Because water provides buoyancy and support for the body, there is less stress placed on the joints during aquatic exercise than during similar exercises performed on land. Individuals who are not healthy, or those affected by medical conditions such as arthritis, neck and back problems, and obesity may find that a water workout is an ideal fitness choice. Water aerobics is not only a great cardiovascular workout, but also can improve your muscular endurance and overall strength. In general, participating in water aerobics expends more energy than participating in a similar land based exercise, this is because of the resistance of the water. During a one hour aquatic workout the average person burns 450 to 750 calories.
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Advantages:
- When exercising in water at waist level, you only need to support 50 percent of your body's weight. Exercising in water up to your neck, you only need to support 10 percent of your body's weight. The water provides your body with both support and buoyancy, which makes muscle, bone and joint injuries less likely. You are also less likely to experience aches and soreness after a workout in the water.
- Because of its increased density, water provides more resistance than air. You will experience better muscular endurance and tone because of this increased resistance. When exercising in water you are more likely to see quicker results, compared to similar exercise routines performed on land.
- Exercising in water can improve flexibility without causing unnecessary pressure to your body's joints. The joints are moved more easily through a wider range of motion, because of the lessened effects of gravity in the water. This helps to improve long-term flexibility.
- The body is continually cooled during a water workout, making it more comfortable than exercising on land. During an aerobic workout the ideal water temperature is 80 to 83 degrees Fahrenheit.
Disadvantages:
- To participate in water aerobics requires access to a pool. Your local YMCA or other municipal centers are the best places to look for this type of program. Aquatic fitness classes are also now being offered by many colleges as part of their non-credit program.
- The cost to take a class in water aerobics varies. Some facilities it may be included with a pool membership, but some facilities may charge an additional fee to participate in a water aerobics class. There are some insurance companies that will cover the cost of water aerobics when prescribed by a physician for health reasons.
- You do have less of a chance for injury participating in water aerobics because the water supports your weight, but you do not burn as many calories as a weight-bearing exercise done for the same amount of time.
Safety guidelines for aquatic exercise:
- Pre-existing health conditions, injuries and other health factors can influence you ability to safely participate in a new exercise program. So before beginning any new exercise program consult with your physician.
- Never exercise in the water alone. Even experienced swimmers can encounter an emergency while in the water that requires the assistance of another individual.
- Apply water-resistant sunscreen with a SPF of 15 or higher if you are performing water aerobics in an outdoor pool.
The main purpose of water aerobics is to improve cardiovascular conditioning. Typically, a water aerobic workout will last 40 to 50 minutes, which includes an appropriate amount of time to warm-up, cool-down and stretching routines, as well as the aerobic portion.
