Speak of exercise and the first image that comes to mind is of people sweating it out on the field or in a gymnasium. But imagine doing the same exercises in water. Well, that’s what this latest fitness fad is all about. Known as aqua aerobics, this form of exercise is fast catching on in India.

People who normally have difficulty performing exercises have been found to be adept in executing the same drills in water. And water as a medium for exercise does seem to offer several advantages. If aqua aerobics is effective, it’s so for several reasons. Explains Suzie Van Hoeve, an international fitness consultant from Holland who is currently on tour in India, “Owing to resistance of the water, muscles work harder.” Thus, with all the muscles working together at the same time, there’s a greater impact on the body. Also, being surrounded by water, the joints are more stable. An individual in pain with restricted movement on land would gain greater comfort and manoeuvrability in water.

Those suffering from obesity particularly stand to benefit from aqua aerobics since it enables you to jog, cycle and run with minimum pressure in the water. Aquatic exercises are conducted at different water levels and the body weight varies accordingly. While there is a 15 per cent reduction of body weight in knee deep water as compared to land, in neck deep water, the decrease is almost 90 per cent. This facilitates easy movement for effective exercise.

“Aqua aerobics is refreshing since water calms and relaxes,” remarks Preetam Mukherjee Roy, a fitness consultant who runs Solace Gyms and Spa in Ballygunge, Calcutta. “As a low impact exercise, anyone can do aqua aerobics. Individuals are motivated by trainers who are able to choreograph the training period and make the training enjoyable for participants,” he observes. As far as therapeutic advantages of aquatic exercises are concerned, Rahul Ponga, a senior aqua aerobics trainer of the Federation of International Sports and Aerobics, recalls how he trained a woman with an injured knee and how she was later able to work out in the gymnasium.

An important aspect of aqua aerobics is that it is also good for people with heart problems. “Aqua aerobics lowers the heart rate, resulting in less stress,” observes Van Hoeve. Cardiovascular programmes in aqua aerobics generally include several phases. “Beginning with the warm-up phase, participants progress through the cardio respiratory phase and conditioning phase before they cool down and relax,” says Ponga.

A combination of high and low impact moves results in a comprehensive workout. Such exercises have good effects on cholesterol levels and body composition. Blood pressure becomes normal and the size and strength of the heart muscles improve. “A beginner could work out for 20 minutes and an expert for half-an-hour. The cardiovascular phase should gradually be tapered down to bring the heart rate to normal,” says Mukherjee Roy.

The buoyancy of water calls for specialised workout instruments. The ‘noodle’ helps people to stay afloat and enables them to cycle in the water. Custom made dumb-bells of varying weights and sizes help people exercise properly. A gradual increase of weight training leads to toning of muscles. Balls on the water surface also assist in floatation drills. Arthritis patients also stand to get relief from exercising in the water. “Aqua therapy is conducive for people with severe backaches, pregnant mothers and individuals recuperating from accidents,” adds Van Hoeve. Swellings can also be eased by the water’s gentle caress.

Perhaps the best part of aqua aerobics is that one need not know swimming. Trainers and participants enjoy a sense of camaraderie. Many participants do not even realise that they are in the process of formally exercising while doing aqua aerobics.

Aqua aerobics helps develop active muscle tissue for everyday use, particularly the core muscles that keep an individual upright. Top athletes ‘unload’ in the water by practising aqua aerobics if they suffer from muscle fatigue caused by overuse.

Chilling out in the pool also helps long distance runners who might be suffering from a hip injury. Normally, a prolonged period of rest atrophies muscle power, but aqua aerobics can help trigger off muscle activity sooner than normal.

Centres offering aqua aerobics are springing up in Mumbai, Delhi, Bangalore and Calcutta. Though the benefits and advantages are multifarious, the bottom line of aqua aerobics is fun. So, while the heat is still on, splash around in a pool for a cool experience.

Aqua gains

• Helps maintain functional ability

• Improves bone strength

• Reduces chances of injury

• Improves muscle tone and personality

• Helps develop a sense of body alignment

• Provides flexibility

• Provides balance training

• Helps burn fat

• Provides a natural resistance for muscle exercises

• Provides a cushion for preventing body pounding

• Speeds up recovery after accidents