Basic Requirements

The basic requirements of a program in the water are the same as for a land program -warm-up segment, all three fitness components, and a cool-down period—combined in a class of 45 to 60 minutes. Special water exercise equipment is available to provide an effective resistance component to your program. These devices increase resistance either by enlarging the surface area that pushes against the water, as a hand paddle does, or by increasing the buoyancy of a limb. When you try to push a buoyant object under the water, there is greater resistance to your motion. Although there is some resistance to any motion through the water, such devices can greatly enhance an aquatic exercise class. A good aquatics instructor should explain and demonstrate each new activity before you execute the movement, especially when using equipment such as I have described.

You can safely participate in a water aerobics class five days per week, although you might find that three days per week is enough. Again, try alternating the type of program you do on different days, to give variety to your routine. An important difference between the basic requirements of aquatic programs and land programs is the estimation of work intensity. Your heart rate decreases simply by getting into the water; thus, heart rate may not accurately reflect the true intensity at which you are working. You can try using the same target heart rate you use for land, but you may find that you do not feel as if you are working at as high a level. If necessary, use rating of perceived exertion to evaluate and modify your intensity.

One piece of clothing that you might not think about for an aquatic class is shoes. Because you exercise while standing on the bottom of the pool, your feet can become sore. Get a pair of water shoes—padded slippers with nonskid soles that reduce foot discomfort and lower the chance of slipping.