Aquacise - The Facts
Aquatic fitness offers many options and different forms of training
from lap swimming to water walking. Whether you are looking to improve
your cardiovascular endurance or rehabilitate a chronic source of pain,
Aquacise can help. Aquacise is one of only a few sports that can be
undertaken by anyone, regardless of height, weight and build, size,
gender, race or age. Having spent a long time being perceived as a
keep fit option of the over fifties, the modern image of Aquacise:
the aerobic work out in the swimming pool, could not be more different.
Pumping music, sociable surroundings and an alternative way to work
all the muscles in the body, is making Aquacise an appealing option
for the growing numbers of young athletic people who are participating
in the classes.
Most people exercise for at least one of the following reasons:
- Stress release
So why exercise in water?
- Water resistance
Because the water is a thicker medium than air, by moving in the water
the amount of resistance from the water can range from 4 to 44 times
that of air. Using the resistance of the water in exercise is like
exercising with weights or machines on land, but safer.
In chest depth water approximately 90% of your body weight is buoyant,
therefore you really are bearing only 10% of your weight when you exercise.
Exercise in the water is much safer on your joints and muscles, virtually
stress free as a result. The only true 100% stress free – non-impact
routine is in deep water aquatic sessions where your feet are not on
- Water Temperature
The water temperature is the same all year long. You do not need to
contend with the variability of the elements, heat, cold, rain, snow
etc unless you are exercising in an outdoor pool environment then safety
aspects will need to be considered.
- Cooling Effect
Because your constant movement in water generates up to 85% of your
body heat during this exercise, water that is cooler than your core
body temperature is continually moving around you, washing away sweat
and cooling you while you are exercising. You never feel over-heated
- Hydrostatic pressure
Hydrostatic pressure is the squeezing pressure of the water upon the body, as this force occurs it assists the Venus returns back to the
heart via partial pressure reducing the demand on the heart by up to
17bpm or 13% than that of someone exercising on land. This allows you
to work longer in your training zone and use more fat as a fuel source.
The Hydrostatic pressure also creates a massaging effect which helps
sooth and comfort joints, muscles and internal organs.
- Reduce direct impact on joints
- Improved ROM
- Improved muscle strength and endurance
- Improved muscle balance and posture
- Improved cardiovascular / respiratory system
- Specific desires can be aimed for within the programme
- Improved water confidence
- Potential to improve body composition by burning up to 550cals
- Reduced demand on the heart due to hydrostatic pressure
- Quicker progression
- Social interaction.
Click here to download the Aquacise facts leaflet
Exercising While Pregnant
Find out advice and facts about exercising while pregnant
Download Aquacise excercise routines
Click here to download the leaflet