Looking for a really cool way to exercise? Want a break from your gym routine? Want a respite from your usual air-conditioned, sterile atmosphere of your favourite health club? Here's a great way to a fabulous work out...in water!
Techniques
All exercises start with five to 10 minutes of warming up which includes stretches, 45 minutes of conditioning and five to 10 minutes of cooling down.
Aqua aerobics is mostly a fun group activity set to foot tapping racy music under the watchful eyes of a good instructor. Water aerobic workouts usually combine a variety of techniques from land aerobics, including walking, jogging, running backwards, jumping jacks and various arm and leg swings. Workouts can be made even more exciting with different kind of props like colourful floats, flotation belts, ankle and wrist weight and many more!
Aqua Yoga
Most of the Yoga Asanas can be performed in different levels of water. In this form of activity, water supports the body beautifully and reduces the risk of injuries to joints and muscles. There is less stress on the muscles during stretching and also allows maximum range of motion. One can almost feel like a gymnast! Moreover it's a great relaxation.
Aqua Therapy
Basically used in rehabilitation, when you are recuperating from sports injury or any orthopaedic injuries. Using the buoyancy and water as a resistance the muscles can be strengthened with minimal stress on the joints. Also Aqua therapy can be used to improve/maintain cardio fitness, as cross training to give rest to the impact activities or when they have a joint injury in the leg. the best news of all.
One need not even be a swimmer to do aqua aerobics if you are working out in waist high water level but if you are a swimmer then of course sky is the limit for your activity. You are combining a great cardio workout along with a greater form of resistance training! where else can you get a double bonanza?!
Aqua Sports
Games like aqua volley ball, throw ball, swimming, water polo or even a frisbee throwing can be a great calorie burning sport.
Prenatal/ Ante Natal Aqua Exercises
You will be amazed to know pregnant young moms to be can actually be able to touch their toes under water because water makes it safe to do so. In fact aqua aerobics is a much recommended work out for young expectant moms. Water adds a soothing touch to the heaviness of an extra weight. Relaxes aching muscles softly, makes stretching possible during this challenging time and makes the young women feel almost normal without feeling the extra welcome baggage!
How, where and when?
Any good clean swimming pool with a shallow end can be your playing ground with a good qualified instructor to guide you through a safe and interesting routine, some good music to match your step and mood.
A swimsuit if you are confident or a comfortable t-shirt and shorts for the shy ones! Any weather, even rain is okay, because you are anyway in water remember? Nothing else is needed except your motivation!
Caution
Except for osteoporotic young bones, aqua fitness is for anyone. Why?
Because one requires weight bearing exercises to benefit such cases and in water these are not of much use. But for all those reading this, please eat healthy and do not be sorry victims of anorexia or bulimia; not fashionable at all, trust me. Let's look at other means of making a statement! To increase bone density other forms of exercises are recommended.
Adequate precautions like a good swimming cap, goggles and ear plugs will help if you are concerned with your hair and other issues like sinusitis.
Outdoor swimming is promoted as an exercise for people with asthma because you breathe in warm, moist air rather than the cold, dry air that may trigger asthma symptoms. Swimming can also help you develop good breathing practices. However, consult your doctor before you venture into it if you have any pre-existing medical issues.
Aqua aerobics has been listed under other names like waterobics, aqua yoga, aqua fitness…all these spell the same magic. It's a world of fantastic fun. A way of meeting likeminded young people and making friends, exercising without injuries and above everything experiencing childhood once again!
Why water?
It is a great cardio work out.
You weigh only 50 per cent of your weight with waist high water, and hence minimum strain on the joints, thanks to the buoyancy.
You burn more calories and do not even realise it! For example, walking on land uses up to 135 calories in about 30 minutes whereas the same pace in water it can be up to 264 calories! It's because we are moving against resistance in water. Our other cardio vascular activities on land have only air for resistance!
There is no risk of falling! No falling, no hurting! Even if you fall….you don't get hurt.
It's the best work out for young, overweight and even obese young adults. Exercise cannot get safer than for this special population.
The author is the Director of O2 Health Studio.
