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water aerobics Some weeks ago Jasmine Noureddine sat in the spa at her local leisure centre. As she was relaxing and taking some time out from her fast moving lifestyle, her friend approached her and asked if she would join her in a water aerobics class. The first thing that sprang to Jasmine's mind (apart form the urge to laugh) was 'wimp city'. This is an exercise for people who are too timid or lazy to get out there and do a real workout. Nevertheless, this was Jasmine's friend and she really had nothing else better to do. 'You know what, I have to tell you the class was just great, I'd say it was even challenging. We used floating dum-bells, jogged and did squats in the water.' She says the class was so intense that she built up a sweat. This sounds quite different from the crawling laps that many people end up doing when they go for a swim. Jasmine is one of many people who have discovered the benefits of water-aerobics. Water-aerobics comes close to being the one work-out that is perfect for everyone. It caters for individual abilities, restrictions and needs which are all met though this versatile activity. It allows you to exercise every muscle and joint in your body, all at the same time. Also it probably works out to be a good money-saver rather then spending an exorbant amount of money on expensive gym equipment and memberships. Yet, the most important benefit of water-aerobics is that no matter what age you are or what fitness level you are at, you can most likely perform a level of water-aerobics. The nature of this activity does not mean however, that you will not get an intense workout. To alter the level of personal exertion you simply need to adjust the size and speed of your movements and perhaps add water-weights. Perspiration becomes a non-issue because the water allows you to remain cool when the intensity of the class is raised. Due to the water's natural buoyant force there is less stress and strain on your body. The water actually supports your lower weight instead of your joints and muscles, making it ideal for the elderly or injured who need gentle rehabilitation. The water's density provides a great deal of resistance all over your body and when pushed against provides a self-control workout depending on the speed of the exercise. The following are estimates of calorie consumption for a 30 minutes workout from Dr. Sims who is the director of UK's foremost group of health and fitness centers. Land walking: 135 calories Deep water walking 264 calories Jogging on land 240 calories Deep water jogging 340 calories This may seem overwhelming if you do not know how to swim, but don't be deterred. A person does not need to know how to swim in order to take part in water-aerobics. There are many floating devices which still allow for a comfortable and secure water workout. And once a suitable flotation device is selected for individual needs, greater concentration can be given to the task at hand. The types of activities that are generally undertaken during a water-aerobics class help develop and strengthen quadriceps, and hamstrings as well developing cardio-respiratory fitness. Walking, running and jogging will strengthen the lower body, while specific arm movements work-out the chest area while the resistance that the water has, develops your biceps and triceps. Once a beginner has become familiar with the feel of the water they can add weights to intensify the workout. Arm and ankle weights, are good weights to start of with. Generally a beginner's class will start in more shallow water and then gradually move into water that is chest height. However, the depth of the water will vary depending on the exercise you are doing. The water-aerobics instructor will help you take full advantage of the water's resistance. As with any other exercise the importance of warming up and cooling down applies. Stretching and performing warm-down exercises decreases the chance of muscle injury before and after an exercise, allowing you to get the most benefit out of the workout session. Although aquatic exercise considered safe by many it is strongly advisable that a quick consultation with your local GP be taken before starting any new exercise program. . Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program. Participating in such a versatile activity has countless benefits both physically and mentally, as it is fervently enjoyed by all who participate. You are bound to enjoy yourself and gain new friends. By Helena Davidson Nov 2005 Links A good site for water aerobics activities and equipment http://www.aerobicsvids.com/wateraerobicsequipment_2/ Water aerobics for mums and their toddlers http://www.amazingbaby.com/water-aerobics.cfm | We
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