By Karen Creasey
There is a general misconception that water aerobics is suitable for only pregnant women and the elderly. But in all reality water aerobics, done right, can prove to be a very intense workout for all ages and fitness levels – even the professional athlete who needs to cross train. In fact, according to a March 2011 article in the International Journal of Sports Medicine, Water Aerobics has been shown to provide many of the same benefits in terms of physical fitness as in land-based training programs.
There are a number of unique benefits to this form of exercise. It provides significant cardiovascular and strength training benefits due to the water’s built-in natural resistance to movement and hydrostatic pressure, while simultaneously providing added flexibility and ease on the joints.
In water aerobics water surrounds the exerciser during the entire exercise routine making resistance three-dimensional. Depending on the force exerted, the speed of movement, and the surface area presented, the range of resistance obtained will adjust and add to the challenge of the workout.
Water exercise increases lung capacity as well, by forcing the lungs to work harder as a result of the waters hydrostatic pressure. The pressure of the water on the chest wall during aquatic exercise opposes the muscles that expand the chest for breathing. With regular water exercise, this resistance can strengthen these muscles and subsequently enable intake of a greater volume of air when involved in land activities.
It is also well understood that being underwater provides a wider range of motion to the joints, which can in turn increase flexibility. Aquatic exercise provides a mode for performing difficult stretches that may not be as possible otherwise. Water buoyancy reduces the “weight” of a person up to 90 percent.* This subsequently reduces the burden on stress-bearing joints and muscles. For this reason, water aerobics will less likely cause injury and muscle soreness. If you are having difficulty performing certain body movements on land, you may find relief when performing them underwater.
The Palm Desert Aquatic Center currently offers eleven water aerobic classes throughout the week. They range from shallow to deep, challenging to less strenuous, and early in the day to later in the evening. Try water aerobics to augment your current exercise regime or sign up for a beginning class. You will be pleasantly surprised by its effectiveness. www.pdpool.com
Karen Creasey, Aquatics Manager and Personal Trainer
760-565-7467
* According to the American Council on Exercise
