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Aerobics for All is a safe effective, low-impact workout for all levels of fitness. This video is an effective alternative to conventional exercise if you have never exercised, can not be maintained for a prolonged amount of t. . . More>>
Physical activities like walking, running, dancing and swimming can be considered aerobics. Aerobics are exercises which increase the heart rate and at the same time pump more oxygen into the blood vessels. There are different kinds of aerobic exercises which can be defined based on the equipment used in the workout program. Water aerobic workout is an example of an aerobic workout.
Water aerobics or aqua aerobics can also be referred to as waterobics. This kind of workout is usually performed in a swimming pool with waist-deep water. It could be in an indoor or outdoor pool, with water temperature of 82º F to 86º F. Come to think of it, the most common form of waterobics is swimming. Water aerobics would focus on building body strength, flexibility, balance and providing a cardiovascular workout. Its one session usually lasts for about 40 to 50 minutes.
Just like any other aerobic workout, there is a five-minute warm-up and would end with five-minute cool-down. There could be floatation devices provided to the participants if the water is deep. Kickboards and water barbells are also provided to help participants afloat or can be used for exercises. Water weights and floating belts are also used to increase water resistance. Music are used during workout sessions.
When kicking off with waterobics, the most basic thing that you need is your swimsuit. There are some participants who would also use a swimming cap to keep the hair our of the face and special aqua shoes. These special shoes can support you ankles and also prevent your feet from slipping. They would also serve as protection against cuts and scrapes.
There are numerous benefits from including water aerobics in your lifestyle.
• Since water provides buoyancy and support to the body, there are less risks of bone and joint injury, which makes it ideal for seniors who are suffering from arthritis or back pains. Working out in water makes an individual less achy and sore after the workout. Body joints did not have any problem with maximizing its movement.
• Some would say that they experienced faster shaping and toning of muscles when doing water exercises, compared with conducting them on land. Water aerobics could help the muscles develop 12 to 14 times faster than it does when doing in land. Since water has higher density than air, it has higher resistance which is among the reasons for better muscular development and endurance
• The heart works better when doing water aerobics. Compared to activities like running or swimming, the heart rate is maintained at a lower rate.
• This is great for burning calories and losing weight. Walking for instance, when done on land can burn about 135 calories in half an hour. If performed in water, you could burn by as much as 264 calories for the 30-minute session.
• Aqua aerobics are great for those who have arthritis, osteoporosis and pregnant because the workouts are actually gentle enough for joint movements but quick enough to build muscle mass. Still, if a person has the following medical conditions, expert’s advise is still important.
Even with all the benefits, water aerobics is still not perfect. Since it would require the use of facilities and equipment, water aerobics exercise tend to be more expensive. Some health insurance providers could provide coverage for the aqua aerobics as long as it is recommended by the attending physician.
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To grow older gracefully your body needs exercise frequently to maintain good health. However, for those who suffer the pain and stiffness of arthritis on a daily basis may find exercising more difficult and give up trying. Then why not consider how water aerobics may help provide you with arthritis pain relief to live a more fulfilling life.
Now when some people hear the term water aerobics they may think of those fancy movements done by synchronized swimming professionals, but that’s not what is being suggested here. Instead of that, just use the soothing effects of water to enable your body to achieve a wider range of movement like that used in what is called aquatic therapy. Exercising in water is used for rehabilitation purposes, aiding in pain relief, as well as to help one improve overall muscle tone and fitness.
How Water Aerobics Makes For Easy Exercise and Provides Pain Relief
Aerobic water exercise provides a cushioning to your body enabling you to move easily in water. For example on a smaller scale, you may have noticed how much lighter your legs feel when immersed in a tub of water. And when you start moving and rotating your sore stiff ankles or knees against the water, the effects are much less pain. This is because your ability to move easier while immersed in water stimulates your cardiovascular system that increases blood flow to painful joints and areas of stiffness to help relieve pain. Now when you actually immerse more of your body in water and move faster by doing various exercises more regularly, the amount of pain relief improves. At the same time, your body is improving your cardiovascular system, building and toning muscles, and improving flexibility and range of motion.
This kind of aquatic therapy known also as water aerobics has benefits for people who may not otherwise be able to withstand the effects of land-based exercise such as running, jogging or even regular walking. When you run or jog, your body weight is increased up to 5 times more each time your heel hits the ground. When your body is in water it becomes buoyant and the impact of any motion on your body is greatly reduced. The buoyant nature of water is what makes it easy for you to be able to float.
When your body is immersed in water to your waistline it bears only 50% of its weight, and at chest depth that reduces to about 30% which reduces the force of gravity. As you move through the water, you won’t feel any jarring against your joints – just a smooth consistent gliding of your limbs. Water exercise improves range of motion and at the same time provides enough gentle resistance to develop muscle tone and relieve pain and stiffness.
As you move your arms and legs through water it does become much like gliding. But, don’t let that motion fool you, because your body is getting exercise due to the resistance of your motions against the water. When you make your motions in water faster, it increases the resistance against your body which in turn increases the level of your exercise workout.
If you are not a swimmer that does not matter, because water aerobics are basically exercises you will do in a vertical position. Your body will be immersed in water to about waist or chest high depth while doing aerobic water exercises. Some people prefer to use flotation belts or other aquatic items, either just for the fun of it, or just to feel safer. Although these are not necessary to get good aquatic exercise results, flotation belts have assisted even people in wheelchairs to be able to improve their range of motion and build their muscles. The kind of exercises performed should be tailored to your specific condition and you should consult with your physician before starting any activity that impacts your health.
Many people find it more enjoyable to do these aquatic exercises to music, just like traditional aerobics are done on land. The music just makes it more fun while adding to your overall body fitness. Many senior activity centers offer water aerobic classes that meet 2 or 3 times weekly. It’s a great way to meet new people and do something really good for yourself. By keeping your body more agile and pain free you will be able to enjoy more of life’s activities and help lessen the effects of aging.
Barbara writes articles on home and family topics. You may also want to check out the health benefits of yoga to slow down aging and other useful antiaging and wellness articles at http://antiagingtreatment.barbnotes.com
One of the ideal ways to stay in shape and keep fit is through aquatic exercise. Exercising in the water is a great way to add resistance without the drawbacks of impact, and also to raise a heart rate for aerobic exercise, again without the resulting impacts that can be jarring and damaging to already fragile bones and ligaments. For this reason, water aerobics are ideal for those who may not be able to participate in more strenuous land based exercises with the resulting impacts, such as those who are in rehabilitation, pregnant women, and the elderly.
Being elderly often comes with several ailments of the bones and other bodily structures which can make exercise into an even more painful prospect than it usually is. The jarring impact of the ground on feet even through shoes can make jogging for those afflicted with arthritis or osteoporosis an impossibility, but it is crucial that exercise in the later stages of life be maintained. In fact, this might be the most important time of all to stay fit. Fit bodies are proven to be able to recover faster and also suffer less damage than bodies which are slow to respond due to being out of shape.
There are a variety of ways for elderly people to participate in water exercises which are just as beneficial as land exercises but eliminate the negative effects of impact. Most local swimming pools offer comprehensive aerobics workouts at several different levels depending on the requirements and abilities of the participants- remember, aerobics exercise does not mean that you have to be able to swim. Most of these exercises take place in the shallow ends of the water, and the idea is simply to get your body moving without straining against hard surfaces.
Water aerobics may use pool equipment for some basic exercises, but may rely on only the movement of the body. As with regular exercise, it is important to remember to stretch out before participating in water aerobics, your instructor will be bale to help you with some basic, easy stretches that will get your muscles warmed up and help to burn calories at maximum efficiency. These workouts should also include a warm up and a cool down, and a good workout that will burn around 300 calories should last for about 30 minutes.
The middle part of the workout, where you will burn the most calories, should be the most intense portion. How intense is up to the individual, and the exercises here may involve running or walking on the spot, kicking the legs with or without flotation devices, and even a limited use of weights, either free weights or ones that can be attached to your body.
Water exercises have been popular now for more than two decades, and are possibly the most ideal aerobics workout for those who need to maintain a minimal impact, healthy lifestyle. Water aerobics classes are also great opportunities to socialize.
Dexter Stoakley maintains a website focusing on exercise for the elderly.
Water aerobics, also knows as aqua aerobics is a safe and effective way to stay in shape. This form of fitness training is great for nearly everyone. Water Aerobics appeals to a wide range of people and regardless of your fitness there is a water exercise class or routine that fits your needs.
It is recommended to do water aerobics for many reasons. Water exercises can help you to lose weight, prevent weight gain, build lean muscle, lower blood sugar levels, and lower blood pressure and reduce stress.
The typical water aerobics class runs from 45 minutes to an hour in chest deep water. In each class, there is a warm up period where you stretch and loosen up your muscles. The bulk of the class is spent on performing various movements or dances that work the arms, legs and core. The class ends with a cool down period. In this time, you can really burn some calories. It is estimated that the typical session burns between 450-700 calories.
For those that are just starting an exercise program, water aerobics are a perfect start. Doing the exercises in the water strengthens every major muscle group as well as improving your cardiovascular health.
Even the athlete benefits from water exercises. In the water, your lungs and heart work harder then they do standing on the ground. The resistance of the water also complements the other training that a top athlete performs.
Aqua aerobics is great for those who are overweight. Exercises in the water are easier on the joints as the body is more buoyant. This puts less stress on the joints and greatly reduces the chance of injury. For the overweight person trying to get into shape, the cardiovascular aerobic activity is both great for burning fat, but also for strengthening the lungs and heart. The resistance of the water is effective for gaining lean muscle and burning fat too.
Water aerobics are also very popular for those who are rehabbing from surgery or an injury. In fact, many top athletes rehab in the water doing water jogging which gets the muscles in shape with out the stress of heavy contact on the ground. In the water, you can safely get the whole body in shape and also concentrate exercises on the injured part of the body to help speed up recovery.
Senior citizens and those with brittle bones also love aqua aerobics. The exercises in the water greatly reduce the likelihood of injury and also effective at reducing the damages of osteoporosis. Seniors also love that aqua aerobics classes are a group activity and this is a great way to spend some time with friends or to meet some new ones.
Regardless of your fitness level, age and needs there is some kind of water exercise that is right for you. Don’t you think that it is time that you found a water aerobics class at a pool near you?
The author of this article recommends visiting Jen’s Water Workout to learn more about Aqua Aerobics.
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