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Aqua aerobics: A pool full of benefits
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Aqua aerobics: A pool full of benefits

Aqua aerobics is a great cardio workout that suits people of all ages and conditions. The resistance provided by water adds load, which strengthens the muscles

The physical properties of water provide natural resistance that makes aqua aerobics a good exercise for muscle toning.

Playing in water is always fun, regardless of age or gender. We are also aware of the various health benefits of swimming. Non-swimmers need not lose heart though. The fun activity of splashing about in waist-deep water has fitness benefits too. The physical properties of water provide a medium with natural resistance and cushioning for an aerobic workout. This is the basic concept of aqua aerobics.

What is aqua aerobics?

Aqua aerobics, also known as water aerobics, are aerobic workouts done in water (typically a swimming pool) to music. It is like a regular aerobics class, but with the fun bonus of being in the water. Aqua aerobics exercises come with many pluses and are suitable for all ages, and people ranging from professional athletes to those who are undergoing injury rehab.

The exercises are decided or customised based on the person’s needs.

“If a person who has met with an accident and can’t work out in a gym, approaches me, I calculate the degree of his or her injuries and accordingly decide on a particular workout,” says B Joy Praveen, swimming and aqua aerobics coach from Bengaluru, India. “Other than that, there is no specific set of rules in aqua aerobics.”

Water aerobics sessions

A typical aqua or water aerobics session lasts 45 minutes and includes a warm-up, mid-session, inter-session, and cool-down.

The beginning (warm-up session) starts with spot jogging in the water, followed by goal-oriented workouts which include all forms of regular aerobic exercises. Just that the medium is water. The session ends with a cool-down section involving gentle movements while floating and stretches. 

Flexibility in water

Buoyancy plays a significant role in water-based workouts. The effect of gravity is less in water, resulting in a lighter impact on the joints and a wider range of motion. 

Innocentia T, a State Bank of India employee from Bengaluru, started attending aqua aerobics sessions after an accident happened three years back. It was impossible for her to do conventional workouts at the time. 

“Three years back, my husband and I met with an accident. Both of our legs got fractured,” says Innocentia. “Even now, we are facing minor difficulties. Thus, regular workouts like hitting the gym or running are hard for us. Since we already knew swimming, we thought water exercises might be better and more convenient.”

Regular aqua aerobic sessions have helped Innocentia lose weight and improve overall strength and stamina.

“The movements are very much simple in water,” adds Innocentia. “The exercises we can’t do on the floor are easy to do in the water. For example, for me, it is challenging to remain in a squat position on the floor. In water, it is very much easy, and I can stand for long durations.” 

Muscle toning in water

The natural resistance water provides forces with the muscles to work more during aqua aerobics. One is required to push and pull the water with force. This results in building strength and aids muscle toning.

“It is not required to push one’s body limits in water-based workouts,” says Praveen, co-founder of Dawn of Aqua Warriors, a swimming and water fitness school in Bengaluru. “People can build strength by remaining within their limits through the activity. It is a slow yet effective process.”

Doing the same exercises at different depths in the pool adds resistance. “There are exercises to be done in both shallow and deep water. The deep-water workout requires more force, and it helps in muscle toning,” says Innocentia. 

Water workouts increase metabolism and help regularise sleep patterns.

“Whatever workouts you do in water, it is hundred per cent effective for different body parts,” says Praveen. “Gradually it results in better metabolism and sleep. I have heard my clients sharing their experiences regarding sleep improvements after attending aqua aerobics sessions. All these brought them back to water again.”

Cognitive and psychological benefits

Water is a stress buster. Engaging in workouts provides many psychological benefits, along with a positive impact on the brain and neural network.

According to a research paper published in the American College of Sports and Medicine’s Health and Fitness Journal, immersion in warm, neutral-temperature water causes the sympathetic system to drastically downregulate, allowing the sympathetic and parasympathetic components to balance. Such responses may result in enhanced cognitive and executive functioning. It may lead to positive consequences for people with dementia or communication impairments.

Doctors suggest water exercises for differently abled children provided they are not facing epilepsy,” says Praveen “As soon as someone gets into the water zone, the body relaxes. It calms down the nervous system. Thus, water-based workouts like aqua aerobics aid in better mental well-being for everyone.”

Takeaways

  • Aqua aerobics is the practice of doing aerobic workouts by listening to music in a swimming pool, and it has numerous health benefits.
  • The buoyancy of water ensures a supportive environment for people to perform aquatic exercises with zero risk of workout injuries, increased flexibility, and strength toning of the body.

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