<div>While at the swimming pool the other day, I noticed a group of people doing a series of exercises in the pool.<br /><br /> On enquiring what they were up to, their coach Kavita Chittiappa, informed me that she was conducting an aqua fitness class. Kavita, an AUSTSWIM (Australia’s national organisation for the teaching of swimming and water safety) certified swimming teacher, and a national level diver, sheds light on aqua fitness, a type of resistance training that focuses on endurance.<br /><br />How it works<br /><br />Aqua fitness is good for children and adults alike, including the elderly. A typical training session includes a 10-minute warm up, a 20-30 minute cardio session, specific exercises using water-specific equipments and ends with body stretches. And here’s why it works so well:<br /><br /><br />Buoyancy: Exercising in water puts very little impact on the joints. This is due to buoyancy, which reduces the amount of shock that is transmitted through the joints, bones and ligaments on landing. We weigh only about 10% of our body weight when we are submerged in neck-deep water, about 25-35% when we are in chest level water and about 50% of our weight when we are in waist-level water. <br /><br />This makes it a perfect workout for people who may find it difficult to exercise on land. It is particularly good for those who have joint pains, arthritis, osteoporosis or have suffered a serious injury. The force of buoyancy also helps in bringing the flow of blood back to the heart. This would not be possible when one is exercising on land, where the force of gravity pushes the blood towards the feet. In water, the buoyancy counteracts the gravitational force. This, in turn, helps improve one’s cardiovascular function.<br /><br /><br />Better health: The hydrostatic pressure, or the pressure of the water, which is exerted on all the submerged body parts helps in proper blood circulation and improves heart functioning. Thus, it proves to be beneficial for people with circulatory disorders. Additionally, breathing underwater also helps people with respiratory disorders. Hydrostatic pressure is also known to reduce swelling in the feet and ankles.<br /><br />Improved coordination: Moving against the resistance of water promotes muscle balance and improves joint integrity. This helps children, particularly those with special needs, develop mind and body coordination. Besides, the core muscles become stronger as people learn to stabilise against turbulence. The resistance of water also helps in the toning and shaping of muscles.<br /><br /><br />Weight loss: One can also lose a lot of weight by exercising in water. This is because we expel more energy to keep afloat and also to stay in vertical alignment. Additionally, the use of water specific equipments like aqua dumbbells, foam noodles, ankle weights, resistance bands and arm-push pulls etc can be used to achieve enhanced results.<br /><br />People are able to work out more vigorously and for longer period of time in water as they do not experience any aches and pains. A typical cardio session of aqua fitness is said to burn 9.8 calories per minute which is around 300 calories in 30 minutes. <br /><br />What makes aqua fitness different from other exercise forms is that it can easily be modified to suit the needs and capabilities of different people. Every individual can move at his/her own pace. The body feels refreshed and rejuvenated rather than exhausted. <br />This exercise is something we all can do at any time of the year. So, why not give it a try?<br /></div>
<div>While at the swimming pool the other day, I noticed a group of people doing a series of exercises in the pool.<br /><br /> On enquiring what they were up to, their coach Kavita Chittiappa, informed me that she was conducting an aqua fitness class. Kavita, an AUSTSWIM (Australia’s national organisation for the teaching of swimming and water safety) certified swimming teacher, and a national level diver, sheds light on aqua fitness, a type of resistance training that focuses on endurance.<br /><br />How it works<br /><br />Aqua fitness is good for children and adults alike, including the elderly. A typical training session includes a 10-minute warm up, a 20-30 minute cardio session, specific exercises using water-specific equipments and ends with body stretches. And here’s why it works so well:<br /><br /><br />Buoyancy: Exercising in water puts very little impact on the joints. This is due to buoyancy, which reduces the amount of shock that is transmitted through the joints, bones and ligaments on landing. We weigh only about 10% of our body weight when we are submerged in neck-deep water, about 25-35% when we are in chest level water and about 50% of our weight when we are in waist-level water. <br /><br />This makes it a perfect workout for people who may find it difficult to exercise on land. It is particularly good for those who have joint pains, arthritis, osteoporosis or have suffered a serious injury. The force of buoyancy also helps in bringing the flow of blood back to the heart. This would not be possible when one is exercising on land, where the force of gravity pushes the blood towards the feet. In water, the buoyancy counteracts the gravitational force. This, in turn, helps improve one’s cardiovascular function.<br /><br /><br />Better health: The hydrostatic pressure, or the pressure of the water, which is exerted on all the submerged body parts helps in proper blood circulation and improves heart functioning. Thus, it proves to be beneficial for people with circulatory disorders. Additionally, breathing underwater also helps people with respiratory disorders. Hydrostatic pressure is also known to reduce swelling in the feet and ankles.<br /><br />Improved coordination: Moving against the resistance of water promotes muscle balance and improves joint integrity. This helps children, particularly those with special needs, develop mind and body coordination. Besides, the core muscles become stronger as people learn to stabilise against turbulence. The resistance of water also helps in the toning and shaping of muscles.<br /><br /><br />Weight loss: One can also lose a lot of weight by exercising in water. This is because we expel more energy to keep afloat and also to stay in vertical alignment. Additionally, the use of water specific equipments like aqua dumbbells, foam noodles, ankle weights, resistance bands and arm-push pulls etc can be used to achieve enhanced results.<br /><br />People are able to work out more vigorously and for longer period of time in water as they do not experience any aches and pains. A typical cardio session of aqua fitness is said to burn 9.8 calories per minute which is around 300 calories in 30 minutes. <br /><br />What makes aqua fitness different from other exercise forms is that it can easily be modified to suit the needs and capabilities of different people. Every individual can move at his/her own pace. The body feels refreshed and rejuvenated rather than exhausted. <br />This exercise is something we all can do at any time of the year. So, why not give it a try?<br /></div>
