Aqua Aerobics Exercises, Aqua Aerobics Routines, Water Aerobics Advice

Water Aerobics

Traditional aerobics has been a favourite form of exercise for many years now. It combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). More recently, a form of aerobics carried out in the shallow depths of a swimming pool has become popular. Known as aqua-aerobics or water aerobics, it has some advantages and disadvantages compare to traditional aerobics. We’re going to compare aqua-aerobics and traditional aerobics across a range of characteristics.

Fat Burning
Aerobics consists of non-stop cardiovascular exercises that use the whole body. Consequently, it burns a lot of calories. It’s worth pointing out though that low-impact aerobics, where one foot is constantly on the ground, will burn fewer calories. Aqua-aerobics classes are often quite gentle and this means that won’t be as good for fat burning.

Toning

Aerobics classes typically consist of exercises that focus on the bottom, hips, thighs and calves, such as star jumps, knee lifts and marching on the spot. However, they are not so effective for the upper body, because there's no resistance to work against. Aqua-aerobics has the advantage that water has 12 times the resistance of air. And unlike gravity, the resistance exerted by water applies in both directions, so each movement works two muscle groups. Consequently, aqua-aerobics have the upper hand for toning.

Balance and Coordination

Aerobics, which features multi-directional moves set to dance music, are ideal for improving coordination and agility. According to research from Japan, 12 weeks' aerobic dance exercise can enhance agility and improve single leg balance time. Aqua-aerobics involves simpler moves that will not improve coordination as much as aerobics. On the other hand, water provides a supportive environment, meaning that those with poor balance can participate more easily. Overall, aerobics is probably slightly better for balance and coordination.

Skeleton

Aerobics is proven to help increase bone density, thus reducing the risk of osteoporosis. Conversely, those who indulge in frequent high-impact workouts or wear inappropriate footwear can risk lower leg injuries such as shin splints and stress fractures. Aqua-aerobics takes place in chest-deep water, where your body weight is only about 40% of that on land. As a result, it's ideal for those with joint problems. By the same token, this weight-bearing effect means that aqua-aerobics won't help preserve bone density. So overall it’s a case of six of one and half a dozen of the other with regard to benefits for the skeleton.

Pregnancy
Aerobics of the high-impact variety are not recommended in pregnancy. Conversely, low-impact classes are fine, and a study earlier this year in the Journal of Sports Medicine and Physical Fitness found that aerobics boosted mood and energy levels. Aqua-aerobics are known to be beneficial for physical and mental wellbeing. Research in the US found that pregnant women who took part reported significantly less physical discomfort, and improved their mobility and body image. So aqua-aerobics is to be preferred in pregnancy.