Preferred Methods of Water Aerobics Exercise

The people in a water aerobics class may look like they are just bouncing around in the water to the rhythm of the music that’s playing. But the reality is that a well-run water aerobics routine – whether it is deep water or shallow water – carefully utilizes the water’s drag, speed of movement and the natural resistance of arms and legs to help participants improve muscle tone and overall cardiovascular fitness.

  1. A Measure of Effort

    • You can alter the intensity of your water aerobics exercise by increasing the speed of your movements or by moving into deeper water so that all of your movements are underwater. The Aquatics Exercise Association recommends that most of your arm movements be done under the water surface to maximize the effect of water resistance, thus developing your upper-body muscles and developing better balance and coordination.

    Going Deep

    • The AEA recommends that deep-water aerobics be done with a flotation device strapped to your waist. Other flotation devices include upper-arm flotation cuffs or -- for more advanced participants -- ankle flotation cuffs. Hand-held flotation devices such as noodles or kickboards interfere with exercise motions and could cause a false sense of security for participants who may not be accomplished swimmers.

    Take a Break

    • When using hand-held flotation devices submerged, take more frequent breaks, since the equipment also helps generate drag and will require more effort to move through the water. This rule should be followed for both deep-water and shallow-water exercise routines. Keep your wrists in a neutral position and avoid gripping the equipment too tightly.

    How Hard?

    • Many exercisers -- including swimmers -- use a heart rate monitor to gauge how hard they are working. But when doing water aerobics, your heart rate will likely be 13 percent slower than when you are exercising at the same intensity on dry land. That’s because the water cools your body, reduces the effect of gravity, and helps return blood to your heart by pressing against your exercising muscles.

    How Long?

    • The Centers for Disease Control and Prevention considers water aerobics a moderate-intensity activity and recommends that you get at least 150 minutes of that level of workout every week. For even greater health and fitness benefits, you should strive for five hours of moderate-intensity exercise a week. Moderate intensity means your heart rate is elevated and you’re able to talk, but you can’t sing the words to your favorite song.

    Dress the Part

    • Aquatic shoes will reduce the impact on weight-bearing joints when you are doing water aerobics in shallow water. You’ll also have better traction for movements, and the shoes also will protect your feet. Shoes generally are not recommended by the Aquatic Exercise Association for deep-water aerobics -- unless they are made specifically to increase the intensity of a deep-water workout, or are used for added weight to maintain your body’s vertical alignment.