Water aerobics (waterobics, aquarobics, aquatic fitness, aquafitness, aquafit) is the performance of

aerobic exercise Aerobic exercise (also known as endurance activities, cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, inv ...

in water such as in a

swimming pool A swimming pool, swimming bath, wading pool, paddling pool, or simply pool, is a structure designed to hold water to enable Human swimming, swimming or other leisure activities. Pools can be built into the ground (in-ground pools) or built ...

. It is done mostly vertically and without

swimming Swimming is the self-propulsion of a person through water, or other liquid, usually for recreation, sport, exercise, or survival. Locomotion is achieved through coordinated movement of the limbs and the body to achieve hydrodynamic thrust that r ...

typically in waist deep or deeper water. Water aerobics is a form of aerobic exercise that requires water-immersed participants. Most water aerobics is in a group fitness class setting with a trained professional teaching for about an hour. The classes focus on aerobic endurance, resistance training, and creating an enjoyable atmosphere with music. Different forms of water aerobics include: aqua

Zumba Zumba is a fitness program that involves cardio and Latin-inspired dance. It was founded by Colombian dancer and choreographer Beto Pérez in 2001, and by 2012, it had 110,000 locations and 12 million people taking classes weekly. Zumba is a ...

, water yoga, aqua aerobics, and aqua jog.

Variation from land-based aerobics

While similar to land aerobics, in that it focuses on cardiac training, water aerobics differs in that it adds the component of water resistance and buoyancy. Although heart rate does not increase as much as in land-based aerobics, the heart is working just as hard, and underwater exercise actually pumps more blood to the heart. Exercising in the water is not only aerobic, but also strength-training oriented due to the water resistance. Moving your body through the water creates a resistance that will activate muscle groups. Hydro aerobics is a form of an aerobic exercise that requires water-immersed participants.

Variation of format

Aqua spinning class aboard a cruise ship

New aquatic formats are arising into the exercise world, with ideas such as:

aqua cycling Aqua cycling or aqua spinning is a technique in fitness training. In aqua cycling, a stationary apparatus similar to a bicycle frame is submerged in a pool, while its rider's upper body remains above the water. Private Aqua Cycling Private A ...

and water pole dancing. Water aerobics is beneficial to a multitude of participants because the density of the water allows easy mobility for those with arthritis, obesity, and other conditions. Further, it is an effective way for people of all ages to incorporate aerobics and muscle-strengthening into their weekly exercise schedule. Most classes last for 45–55 minutes. People do not even have to be strong swimmers to participate in water aerobics. The performance of movement while suspended in water where the feet cannot touch the bottom surface, resulting in a non-impact, high-resistant, total body exercise workout, is known as deep water aerobics. Benefits of this method include less stress on the back, hips, knees and ankles.

Benefits

Most land-based aerobic exercisers do not incorporate strength training into their schedules, and therefore, adding aquatic exercise can greatly improve their health. As stated by the U.S. Department of Health and Human Services (2018), “Adults should also n addition to aerobic exercisedo muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” Over time, water aerobics can lead to a reduction of blood pressure and resting heart rate, which will improve health overall. According to Moreno (1996) and her quotes from Huey, an Olympic athlete trainer, the benefits of water resistance training include the activation of opposing muscle groups for a balanced workout. The push and pull of the water allows both increased muscle training and a built-in safety barrier for joints. In fact, before water aerobics water, injury therapy used the benefits of water. The water also helps to reduce lactic acid buildup. Another obvious benefit to water exercise is the cooling effect of the water on the system. The average temperature around 78 degrees F (26 °C) in a group fitness pool, this temperature will force the body to burn calories to stay at homeostasis while also maintaining a cool, comfortable atmosphere with less sweat noticeable to the participant. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the

elderly Old age refers to ages nearing or surpassing the life expectancy of human beings, and is thus the end of the human life cycle. Terms and euphemisms for people at this age include old people, the elderly (worldwide usage), OAPs (British usage ...

. Exercise in water can also prevent overheating through continuous cooling of the body. Older people are more prone to arthritis, osteoporosis, and weak joints, therefore water aerobics is the safest form of exercise for these conditions. Research studies can teach us about the benefits the elderly can receive by participating in water aerobics. In a study done in Brazil, “Effects of water-based exercise in obese older women: Impact of short-term follow-up study on anthropometric, functional fitness and quality of life parameters” the effects of long-term water aerobics was tested. Although it did not conclude exactly as planned, their test subjects did experience improved aerobic capacity, muscle endurance, and better overall life quality. The water also provides a stable environment for elderly with less balance control and therefore prevents injury.

Disadvantages

Water aerobics has a few disadvantages from a practicality standpoint. Aqua aerobics requires access to a swimming pool via facilities, and in addition to any membership fees to access facilities, classes may cost extra. Although aquatic exercise greatly reduces the risk of injury, it is typically seen that not as many calories are burned as would be in some other activities. Though aquatic activities in general expend more energy than many land-based activities performed at the same pace due to the increased resistance of water, the speed with which movements can be performed is greatly reduced.

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