WORKOUT
aqua power Getting fit with aqua aerobics is not only for the elderly, the overweight or those with medical problems. By FAIROZA MANSOR
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Jul-Sep 29
PHOTO: Getty Images
igorous workouts done in heated rooms are becoming increasingly popular. In these group exercises you will find fitness buffs sweating it out in rooms ͵ͺǏ Ǥ you need to be drenched in perspiration to get an adequate workout? With Singapore’s blistering weather, busting moves immersed in the cooling comfort of water sounds like a good idea. There’s always swimming of course, but if you’re craving for something a little different or if you’re harbouring a deep secret — that is, your inability to swim — why not dive into aqua aerobics? Performed in a pool where aerobic
movements like kicking, squatting, jumping and dancing are done to the rhythm of upbeat music, this fun and easy sport does not require swimming skills. Although there are deep-‐water workouts, most routines take place in shallow or chest-‐level water in which your feet will be able to touch the ground. Ms Eunice Ler, a certified FISAF (Federation of International Sports, Aerobics and Fitness) aqua aerobics instructor since 2003, conducts classes twice a week at the Young Women’s Christian Association Singapore. The classes are held in chest-‐level water at the Fort Canning Lodge swimming pool. A typical 60-‐minute routine at Eunice’s aqua aerobics class starts with simple warm up exercises such as running in water. “This is to limber up the body,” says Eunice, who is also a fitness instructor. She then leads participants through a series of choreographed exercises to keep the class interesting. Towards the last five to 10 minutes, participants will perform cool down exercises in the form of various stretching movements.
WORKOUT
Hydro therapy Often considered a low-‐intensity workout, aqua aerobics isn’t a new kid on the block. It has been a popular exercise for years, and is especially beneficial as a form of exercise for people recovering from injury or those with certain health conditions. “Many of my clients have special medical needs such as a slipped disc, joint pain or are pregnant. They prefer the low impact aspects of aqua workouts,” says Ms Pamela Sim, a professional fitness instructor who acquired her aqua aerobics certification in 2009. One of the major benefits of working out in water is that your muscles, bones and joints are less likely to get injured. This is because water provides buoyancy and support for the body — it supports up to 80 per cent of your weight, thereby causing less strain on the joints, back and torso, when compared to exercises performed on land. Because of water’s cushioning effect, aqua aerobics is particularly beneficial to anyone at risk from bodily stress, including the elderly, overweight, those with arthritis or those recovering from soft tissue injury. The reduced effect of gravitational force in water also leads to improved flexibility. This means that you can move your joints easily through a wider range of motions, making water aerobics all the more beneficial as you age. A study published in 2008 by the US medical journal Reproductive Health
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WELLNESS FOR ALL
also suggests that water aerobics is particularly good for pregnant women and is an ideal post-‐natal exercise.
Path of least resistance However, just because aqua aerobics is suitable for the less active does not mean that you can’t benefit from this exercise if you’re fit as a fiddle. “It is a misconception that aqua aerobics are only for old, sick or recovering individuals,” Pamela says, “A full cardiovascular workout is possible in an aqua class.” Ninety per cent of her clients are women aged between 25 and 60. “Aqua aerobics can also strengthen your muscles as it offers resistance in all directions, compared to land exercises where you work only against gravity. Many people underestimate how challenging it can be,” she adds. Eunice agrees. “When done correctly, your body will be fatigued by the end of an aqua aerobic workout, as the water’s resistance will make your muscles work harder than you think they are,” she says. This fun exercise, which looks — from the poolside — like rhythmic dance movements in water, also improves cardiovascular conditioning.
According to the Aquatic Exercise Association in the United States, you can expect to burn between 400 and 500 calories per hour in a water aerobics class. The actual amount you burn, of course, will depend on your build, the intensity of your movements as well as the depth of the pool. In general, fast movements incorporating the upper and lower body in deep water burn the most calories. Aqua aerobics classes of varying intensity to suit various fitness levels and using specialised equipment to extend the normal range of exercise are now widely offered. Instructors are also getting creative with their programmes with classes available in a variety of formats, some of which borrow moves from step aerobics, Zumba, kickboxing, tai chi and yoga. “Many of my students find that aqua aerobics provide them with a thorough workout,” Eunice says. “I have students who have been doing aqua aerobics for more than five years now.” And if all the health benefits of water aerobics still aren’t convincing enough to make you sign up, just think about how refreshed you’ll feel after an aqua aerobics workout — definitely a bonus in our tropical weather!
PHOTO: Getty Images; ILLUSTRATIONS: Min Chong
s Goggles are not necessary as the head is normally kept above water. s Wear a swimming cap if you wish to protect your hair from getting wet or exposed to the chlorine in the pool water. s Sunglasses are recommended for daytime classes to protect your eyes from the glare of the sun.
ONE OF THE MAJOR BENEFITS OF WORKING OUT IN WATER IS THAT YOUR MUSCLES, BONES AND JOINTS ARE LESS LIKELY TO GET INJURED.
SPLASHING GOOD TIMES No aqua aerobic classes conducted in your neighbourhood swimming pool? Fret not! Aqua aerobics instructor Ms Eunice Ler demonstrates simple ways to incorporate water exercise into your regular fitness regime.
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UNDERWATER LUNGE Hold onto the edge of pool wall with your arms outstretched and shoulders submerged in water. Bend your front leg to a 90° angle and stretch your other leg back and straight. Make sure the heel of your back leg is off the pool bed. Jump as you switch legs. This move is great for toning and strengthening your quadriceps, or thighs. Repeat a few times.
STRAIGHT LEG STRETCH Hold onto the edge of pool wall, and stretch one leg up and out to the side so your toe touches the pool wall, while the other standing leg remains steady. Go as high as you can. Both legs should be straight. Jump as you switch legs. This works out your hips, glutes (where your buttock is) and inner thighs.
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PUSH-UPS With your hands on the edge of the pool wall, pull the weight of your body up with your arms and lock your elbows so they are straight. Bend your legs back at the knees and cross your ankles. Stay in this upright and lifted position for three seconds before lowering yourself down. Repeat the move a few times.
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UNDERWATER CRUNCHES Using a “noodle” to support the back of your shoulders, exhale as you bend your legs and bring your knees to touch your shoulders. Your ankles should be crossed, your knees wide apart and your back slightly curved towards your core. Inhale, and straighten your legs. Open up your body and lean your head back so you are horizontal to the floor. Repeat this a few times to tone your abs.
UNDERWATER STEP UPS Press the swimming “noodle” down with your hands so it is submerged in water at knee-level. Bend your leg and bring your feet to gently touch the centre of the “noodle”. Jump as you switch legs. This tightens and strengthens your glutes and quads. Up the tempo to increase your heart rate, forcing your arms to work harder.
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WHOLE BODY STRETCH Hold on the “noodle” with one hand, arms outstretched and straight as you push your whole body to one side. Lengthen your whole body. Swoop your knees close to your body before you land, standing straight, pulling back your arms along the side of your body and bring the noodle close to you. Repeat this a few times making use of the length of the pool before you switch to the other direction.
* Swimming noodles are available from most sports supplies stores
Jul-Sep 31