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 JANUARY 8, 2003 A Splash of Variety: Water Aerobics Water aerobics classes are springing up in health clubs across the country. An hour of exercise in the water equals two or three hours on land. As you move your limbs through water, you tone your entire body. And the chances of injury are virtually nonexistent. Doing an aerobics class in the water does not stress the joints. With your body supported by water, you avoid the pounding of your feet as they strike the ground. The buoyancy of water also makes for looser joint movements. Water's natural resistance lets you walk or run in place as if you were wearing ankle weights. Lighter-than-air foam dumbbells feel like the real thing under water, so you can also work your upper body. In fact, water aerobics is a terrific full-body workout. It's ideal for cross-training, and can add a splash of variety into tennis players' and golfers' workouts. Plus it's refreshing to exercise in a cool pool. If you have particularly tight muscles, are recovering from an injury, or are pregnant, water aerobics can work wonders. One advantage of underwater exercising is that you can do full range-of-motion exercises without placing weight on body parts. Not only is there no weight bearing in the water, but the buoyant effect of the water makes you feel lighter. This allows you to move without stress. If you're rehabilitating an injury, you can begin to exercise much earlier in the water than on land. For example, if you have pulled a hip muscle, you may not be able to lift the weight of your leg and bring it through its complete range of motion in the air. Since your leg weighs much less underwater, you likely can do the exercise in a pool. Like any aerobics class, water aerobics generally begins with a warm-up of light cardiovascular foot and arm movements, including gentle stretching as well. This leads to harder cardiovascular work, followed by strength training, a cool-down period, and more stretches. Most clubs offer 45-60 minute water aerobics classes several times a week. All you need is a bathing suit and a towel. Beginners who have never taken an aerobics class, or those who can't keep up with fast-paced classes, can go at a slower pace in the pool and still reap the health benefits. |
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