Aquatic workouts, also called water aerobics, Aquafit or Aquacise, have become extremely popular. Most aquatic fitness classes are filled to capacity and some even have waiting lists. These classes range from traditional shallow-water fitness programs to deep-water training, aqua kickboxing, aqua step, water jogging, hydro spinning and Yoqua. Aquatic workout participants are no longer only seniors but people of all ages and fitness levels. It is not uncommon to find a teen "aquacising" next to a 30-something, senior, fit person, recovering couch potato and beginning exerciser.
Many participants join aquatic exercise classes because they are obese and have difficulties with land-based exercise classes. In 1991, only four states--Louisiana, Michigan, Mississippi and West Virginia--reported that 15 percent or more of their populations were obese. By 2002, all 50 states reported at least 15 percent obesity and three states revealed at least 25 percent of residents were obese (National Center for Disease Prevention and Health Promotion 2001).
Participants' age difference along with their diverse fitness levels and experience present a challenge to the aquatic fitness instructor. It is critical the instructor creates a class environment that is comfortable for any exerciser (Briggs 2003). Water is the perfect exercise environment for many special populations. Its buoyancy reduces gravity's effects and causes a "de-loading" effect on bones and joints. Therefore, it creates an atmosphere where body weight does not hinder movement as much. These practical tips will help instructors design a safe class for all participants while keeping it a fun, good workout for all.
1. Instructor Location
For effective vocal and visual cueing, the instructor should lead classes from the pool deck facing the class. This way, participants will have an unobstructed view of the instructor and he or she will be able to keep an eye on them to ensure their safety. Most movement patterns can be safely and easily demonstrated from the deck. However, instructors need to be aware of slippery deck surfaces, the impact stress of the concrete deck, heat and humidity. Air temperatures in the upper 80s, combined with humidity of 50 to 60 percent, can expose the instructor teaching from deck to conditions that can cause heat exhaustion or even heatstroke (Proctor 2003). Instructors on deck should also take measures to avoid overheating, such as drinking plenty of water and occasionally dipping into the pool.
If the group is small and every student can see the instructor, leading the class in the pool is an option. Novice instructors often prefer this location because it is easier to teach the moves in the speed appropriate for the water's resistance.
2. Music Tempo and Volume
If the acoustics of the pool location allows, aquatic classes should be taught to music like any other fitness class. Research indicates music improves the quality of the exercise experience because it motivates participants and instructor alike. Besides motivation, it adds tempo or cadence and helps govern intensity (DiPrampero 1986).
When selecting music, it is important to realize water provides much more resistance than air; thus, it slows speed of movement and reaction time to pattern and directional changes. The resistance of movements performed at an average speed in water is estimated to be approximately 12 to 15 times that of air-based exercise, since water is about 800 times denser than air (DiPrampero 1986). Although exercise intensity increases with speed, exercises performed too fast (on land or in water) will decrease range of motion, compromise form and increase risk of injury. Incorporation of change of direction and traveling, increasing lever length, increasing frontal surface area, impeding arm movements and adding impact options are much safer choices for increasing exercise intensity in the water.
Music for the aerobic portion of the workout should have a strong beat and range from 125 to 150 beats per minute (bpm) for a typical shallow-water fitness program. Most moves should be demonstrated at water tempo, which utilizes every other beat, or half water tempo, which adds a bounce every second water tempo beat. Land tempo, using the music at tempo, can be incorporated for short segments when the movements are not too complex and don't require travel or directional changes. Beginning instructors will find it challenging to demonstrate moves, especially proper weight transfer, in water tempo on deck. With diligence and practice, however, it will quickly become second nature.
Also, due to the unique acoustics in a pool area, the music volume has to be lower than in land-based classes. Since water amplifies the volume, it will easily overpower the instructor's voice, which already has to compete with other pool noises. A lower music volume will enable participants to hear the instructor better and prevent vocal injuries for the instructor. A microphone should be used, if possible, and vocal cords kept lubricated by drinking plenty of water before, during and after exercising.
3. Water-Exercise Shoes
Participants and instructors should wear water-exercise shoes. They provide traction on slippery decks, assist when entering/exiting the pool, support the feet, cushion the heels, protect the soles from injury and even add some weight and resistance to exercises.
4. Cueing/Transitions
As in land classes, it is important to cue, count, remind participants to exercise at their own pace, regulate the intensity and give plenty of time for transitions between movements, especially when changing direction of travel. Movements in water are slower than movements on land due to water resistance. It is also important to repeatedly remind participants to watch for overheating during the cardiovascular segment of the class--the water's coolness keeps the heart rate lower and can mask the strenuousness of the exercise. Participants also need to watch for chilling during the stretching, toning and cool-down segments of the class and should be instructed to begin walking in the water as soon as they enter the pool. They need to generate heat most of the time they are in the pool because water can cool the body approximately four times faster than air depending on water temperature.
5. Class Components
It is important to not skip the warm-up segment before and the cool-down segment after the cardiovascular portion of the class. A regular 60-minute shallow-water class typically includes a 10-minute warm-up, 30-minute cardio training, five-minute cardio cool-down, 10-minute muscular conditioning and final five-minute stretch segment. These recommendations need to be adjusted whenever water temperature is too cold, warm or other environmental factors could compromise workout safety. For example, cardiovascular work cannot be safely performed in overly warm water, so the cardio segment may need to be substituted with isolated muscle conditioning, low-intensity walking or stretch and relaxation exercises. When the water is too cool, the warm-up segment may have to be lengthened; the muscular conditioning segment, done while jogging in place and the final stretch segment, moved from the water to the pool deck. An appropriate water temperature for most aquatic fitness classes is 83 to 86 degrees Fahrenheit. Craig and Dvorak (1968) suggest 84 degrees Fahrenheit as an approximate neutral temperature at which most people can balance heat loss with heat production during exercise.
6. Exercises to Avoid
The following three exercises are not recommended for a typical aquatic class:
* Jumping high out of the water can cause impact stress when landing on the hard pool bottom. June M. Lindle, an AEA training specialist and certified fitness instructor, suggests "such high-impact or 'accelerated' moves are a great option for increasing intensity, but only for very fit or athletic participants. Participants' fitness levels and pool conditions have to be considered before adding any high-impact move to choreography."
* Prone flutter kicks can cause back hyperextension when the head is held out of the water. They are generally avoided in a water class.
* Avoid prolonged hanging from the pool wall while lifting both feet from the pool bottom because this can be stressful to the shoulders, wrists and fingers. There are more effective exercises to tone the legs and abdomen without risking joint irritation or injury.
