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The benefits of exercising in the water are many
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Aquatic exercise not only enhances your cardiovascular fitness, but it
also can improve your muscular endurance and overall strength. Because
water provides buoyancy and support for the body, the likelihood of
muscle, bone and joint injuries is significantly reduced when exercise
is performed in the water.
Because water aerobics are often performed in chest-deep water, this
type of exercise appeals to swimmers and non-swimmers alike. If you
think that you are ready to take the plunge, read on to learn more about
aquatic exercise and how you can use the water as a wonderful fitness
tool.
What is water aerobics?
Who can participate?
How many calories does it burn?
What are the advantages?
When is the class?
Aerobic water workouts incorporate a variety of rhythmic body movements
and dance steps performed in the water. Programs vary from basic to
advanced. In beginning programs, the participant learns to combine arm
and leg movements in varying combinations. As water aerobics programs
become more advanced, they incorporate more intricate dance and
calisthenics movements. Water aerobics are usually led by a fitness
instructor and may be performed with or without music.
Water aerobics are conducted both in waist- to chest-deep water and in
deep water (flotation devices are used in deep water). In some classes,
equipment such as kick boards, woggles and hand buoys may be used. A
typical water aerobic workout will last 40 to 50 minutes, with the
appropriate time devoted to warm-up, cool-down and stretching routines.
Many aerobic water programs include a toning and strengthening
component, as well as the aerobic portion.
The main purpose of water aerobics is to improve cardiovascular
conditioning. Because of the water's resistance, water exercise also can
improve your strength and flexibility, leading to better muscular
endurance and balance.
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People of all ages and fitness levels can enjoy water workouts. When
submerged in chest-deep water, about 85 percent to 90 percent of the
body's weight remains supported. As a result, much less stress is placed
on the body's joints during aquatic exercise than during similar
exercise on land. This makes water aerobics an ideal choice not only for
healthy individuals, but also for those affected by medical conditions
such as arthritis, neck and back problems, strokes and obesity. People
who may be too embarrassed to exercise on land can more comfortably work
out in the water. As with all types of exercise, check with your doctor
before you begin.
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In general, a water workout expends more energy than a similar
land-based exercise because of the resistance of the water. The average
person burns 450 to 700 calories during one hour of aerobic activity.
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Water has several properties that make aquatic exercise both safer and
more enjoyable than similar land based programs.
Water provides both buoyancy and support for your body. When you are up
to your neck in water, you only need to support 10 percent of your
body's weight. When exercising in the water at waist level, you need
only support 50 percent of your body's weight. The jarring and pounding
of body joints, bones and muscles that can occur with other land
exercises are greatly reduced in the water. You are less likely to
experience aches and soreness following a workout in the water.
Water provides more resistance than air because of its increased
density. This increased resistance helps to promote better muscular
endurance and tone. You will see quicker results when exercising in the
water, compared with the same exercise routine on land.
Water exercise can improve flexibility without causing undo pressure to
joints. Because of the lessened effects of gravity in the water, the
joints can more easily be moved through a wider range of motion. This
helps to improve long-term flexibility and is especially beneficial as
we age.
Water exercise is cooler and more comfortable than exercise on land.
During a water workout, the water continually cools the body.
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