Shore Fit
By Bonnie Miller
One of my favorite exercise classes to teach is Aqua Fitness. I’ve been teaching a shallow end water class for about 10 years and it is so much fun. I originally decided to get certified in it because there was a need for instructors and it would be a good balance to the 8-10 spin classes that I was teaching per week. I had no idea that I would grow to love it.
Fans of traditional water aerobics classes already know the resistance of the water ramps up the intensity of your workout while providing a low-impact experience that cushions joints, builds core muscles and improves flexibility, stability and balance. And you don’t have to get your hair wet! I highly recommend taking the plunge and trying this low-impact workout that builds muscle strength and boosts your endurance. It’s fun, and it can be as challenging as you like. In the summer, you should definitely make this an option if you have access to a pool.
A water exercise typically lasts forty five minutes to an hour. An instructor, like myself, will lead you through a series of moves, often set to music to keep you motivated. Each water aerobics class includes a warm-up, cardio and strength-training exercises, and a cooldown. You can expect exercises like water walking, high knees, water jacks, skiers, bicep curls, and leg lifts. You won’t be swimming but you’ll perform moves such as breast stroke paired with jumping jacks and most water workouts are done in the shallow end of the pool.
The buoyancy of the water is easy on your joints. That makes water aerobics a good choice if you have joint problems, chronic pain or are recovering from injury. It’s also popular among seniors and women who are expecting.
Though it’s low-impact, you can make the workout challenging. For example, do more repetitions of each move or go faster during the workout. Moves like underwater bicep and hammer curls will work the arms. Pool noodles and kickboards can also be used for added resistance. Walking, jogging, jacks, and underwater kicks are popular in water aerobics workouts. They give your legs a great workout. Squats, lunges, and high knee kicks help tone your glutes. Low-impact water workouts can help strengthen back muscles and ease back pain. Water aerobics will also improve your flexibility and the resistance of the water helps tone muscles and build strength. Some instructors use pool noodles, kickboards, and foam weights designed for water aerobics classes. Even though being in the pool seems very relaxing, it is still giving your heart and muscles a great workout. It’s also great
if you don’t like to sweat but really want a good workout.
Water aerobics is a great way to improve your heart health. Just being in the water lowers your blood pressure. Water fitness can help you shed extra pounds while you stay cool in the pool. Like other aerobic exercises, it will help keep your blood sugars under control. It is easier on the feet than most other exercises. A lot of people, including myself, wear aqua sneakers that provide better traction in the pool. Exercising in water is great if you have arthritis or knee pain. I have so many in my classes that need knee replacements or have had them and the water helps them tremendously. You put less pressure on those aching joints, and are able to spend more time working out.
So, if you’re looking for a break from your usual fitness routine, why not dive into aquatic exercise? Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises especially if you’re dealing with an injury.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
