- The two basic types of water aerobics include shallow water and deep water. Shallow sessions allow participants to stand on the pool floor with the water at torso height. In deep water, aerobics students cannot touch the bottom of the pool and keep themselves elevated by kicking, which makes the session more intense. Depending on the class level, equipment such as weight belts, pool noodles and pool weights are used during the workout.
- Water can provide a safe and challenging environment for exercise. While in the pool, your weight is supported; there is no pounding of the joints such as when you walk or run on a treadmill or pavement. It's a low-impact activity. The water itself also acts as a form of resistance, which helps to increase the heart rate, strengthen muscles and improve range of motion.
- If you are not comfortable with swimming, participate in shallow water aerobics. Weight belts help you float during deep water sessions but will also need to use arm and leg movements to stay above water. If you have a fear of deep water or cannot swim at all, this might be difficult. Shallow water will allow you to be in an area where your feet can always touch the bottom of the pool.
- Many people feel that water aerobics are only for novice exercisers or those who like to keep their workouts at a low intensity. The truth is, deep water aerobics can be beneficial in improving cardiovascular health, burning calories and building muscle strength and endurance. Moving back and forth through the water and using hand weights can result in a very intense workout that will benefit your regular exercise program.
- As benefits of aquatic exercise become more evident, the variety of classes is growing. Step aerobics are now performed in the pool using non-skid steps, and hydro-bike classes use underwater bikes for a cycling workout. Both classes take advantage of the resistance provided by the water. Mind-body classes such as water yoga combine benefits of yoga movements and the soothing environment of the pool.
