Aquatics 101

Have you thought about trying a completely different fitness activity? Then try water exercise or just plain lap swimming. Lap swimming takes more swimming skill but water exercise classes often require no swim knowledge.

Also known as aqua aerobics, it is one of the best all around low impact activities for everybody. It's great for special populations like pregnant women, senior citizens, overweight persons and individuals recovering from an injury.

Water exercise works because of basic physics principals. The buoyancy of the water reduces the weight of an individual by up to 90%, lowering the stress on the joints, bones and muscles. You are less likely to sustain post exercise injury or soreness. But don't kid yourself-water exercise is still a great workout.

While you are lighter in water, the water counters by adding natural resistance to every move you make. You can test this by cupping your hand and pushing and pulling. It will feel much harder than on land. There are numerous fun devices on the market to increase resistance such as hand paddles, weighted water belts and hand chutes. With this special equipment you can easily vary the intensity of the workout.

Exercising in water results in a heart rate that is about 17 beats per minute lower than on land. It's therefore important to know how you feel while you workout. Checking heart rates is not an appropriate method for determining intensity during water exercise classes. Instead, use the scale of perceived exertion where you choose a number between 6-20 which closely matches how hard you feel you are working.

Once you've decided to take the plunge, your next challenge is to find the right class. Always watch a class before attending it. Talk to the instructor about their qualifications and discuss any specific health concerns you may have such as arthritis, heart disease, diabetes or obesity. The instructor should be certified and able to answer to your questions professionally. If not, try another class.

The pool can make you feel like a kid again. Most water fitness classes leave you feeling calm and energetic instead of breathless and exhausted. Water exercise classes have a great social climate, too. Remember, you don't have to know how to swim to perform water exercise. Just take the exhilarating plunge into the exciting world of aqua fitness.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness information go to http://www.aerobics-exercise-coach.com