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Water Aerobics

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If you are looking for a good all-around form of aerobic exercise, why not try water aerobics?

Running, jogging and walking underwater in a pool not only strengthens the leg and hip muscles - the quadriceps, hamstrings and gluteals -- but helps to develop cardiorespiratory fitness.

If you are a novice to this form of exercise, the key is to take it easy at the start.

Swimming When just beginning, lightly exercise in the shallow end -- walking at this stage will be enough.

As your confidence improves, move gradually to thigh-deep then chest deep water, increasing your speed as you do so. Whilst moving, aim to use the water as resistance, landing in a heel-ball-toe action and maintaining an upright stance. Pump your arms as if walking or jogging on land.

Once you have developed a good technique which is comfortable for you, aim to walk or jog underwater for between 20 to 40 minutes per exercise session.

Water aerobics has an added benefit -- it enables you to burn up calories much more efficiently.

Compare the following estimates of calorie consumption for a 30 minute workout.

  • Land walking: 135 calories
  • Deep water walking 264 calories
  • Jogging on land 240 calories
  • Deep water jogging 340 calories

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