Vigorous  workouts  done  in  heated  rooms  are  becoming  increasingly  popular.  In  these  group  exercises  you  will  find  

fitness  buffs  sweating  it  out  in  rooms  

you  need  to  be  drenched  in  perspiration  to  get  an  adequate  workout?  With  Singapore’s  blistering  weather,  busting  moves  immersed  in  the  cooling  comfort  of  water  sounds  like  a  good  idea.  

There’s  always  swimming  of  course,  but  if  you’re  craving  for  something  a  little  different  or  if  you’re  harbouring  a  deep  secret  —  that  is,  your  inability  to  swim  —  why  not  dive  into  aqua  aerobics?

Performed  in  a  pool  where  aerobic  

aqua Getting fit with aqua

aerobics is not only

for the elderly, the

overweight or those

with medical problems.

By FAIROZA MANSOR

WORKOUT

Jul-Sep 29

power

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movements  like  kicking,  squatting,  jumping  and  dancing  are  done  to  the  rhythm  of  upbeat  music,  this  fun  and  easy  sport  does  not  require  swimming  skills.  Although  there  are  deep-­‐water  workouts,  most  routines  take  place  in  shallow  or  chest-­‐level  water  in  which  your  feet  will  be  able  to  touch  the  ground.

Ms  Eunice  Ler,  a  certified  FISAF  (Federation  of  International  Sports,  Aerobics  and  Fitness)  aqua  aerobics  instructor  since  2003,  conducts  classes  twice  a  week  at  the  Young  Women’s  Christian  Association  Singapore.  The  classes  are  held  in  chest-­‐level  water  at  the  Fort  Canning  Lodge  swimming  pool.  

A  typical  60-­‐minute  routine  at  Eunice’s  aqua  aerobics  class  starts  with  simple  warm  up  exercises  such  as  running  in  water.  “This  is  to  limber  up  the  body,”  says  Eunice,  who  is  also  a  fitness  instructor.    She  then  leads  participants  through  a  series  of  choreographed  exercises  to  keep  the  class  interesting.    Towards  the  last  five  to  10  minutes,  participants  will  perform  cool  down  exercises  in  the  form  of  various  stretching  movements.  

30 WELLNESS FOR ALL

Hydro therapyOften  considered  a  low-­‐intensity  workout,  aqua  aerobics  isn’t  a  new  kid  on  the  block.  It  has  been  a  popular  exercise  for  years,  and  is  especially  beneficial  as  a  form  of  exercise  for  people  recovering  from  injury  or  those  with  certain  health  conditions.  

“Many  of  my  clients  have  special  medical  needs  such  as  a  slipped  disc,  joint  pain  or  are  pregnant.  They  prefer  the  low  impact  aspects  of  aqua  workouts,”  says  Ms  Pamela  Sim,  a  professional  fitness  instructor  who  acquired  her  aqua  aerobics  certification  in  2009.

One  of  the  major  benefits  of  working  out  in  water  is  that  your  muscles,  bones  and  joints  are  less  likely  to  get  injured.  This  is  because  water  provides  buoyancy  and  support  for  the  body  —  it  supports  up  to  80  per  cent  of  your  weight,  thereby  causing  less  strain  on  the  joints,  back  and  torso,  when  compared  to  exercises  performed  on  land.    Because  of  water’s  cushioning  effect,  aqua  aerobics  is  particularly  beneficial  to  anyone  at  risk  from  bodily  stress,  including  the  elderly,  overweight,  those  with  arthritis  or  those  recovering  from  soft  tissue  injury.  

The  reduced  effect  of  gravitational  force  in  water  also  leads  to  improved  flexibility.  This  means  that  you  can  move  your  joints  easily  through  a  wider  range  of  motions,  making  water  aerobics  all  the  more  beneficial  as  you  age.  A  study  published  in  2008  by  the  US  medical  journal  Reproductive  Health  

WORKOUT

TIPS!

Goggles are not necessary as the head is normally kept above water.Wear a swimming cap if you wish to protect your hair from getting wet or exposed to the chlorine in the pool water.Sunglasses are recommended for daytime classes to protect your eyes from the glare of the sun.

also  suggests  that  water  aerobics  is  particularly  good  for  pregnant  women  and  is  an  ideal  post-­‐natal  exercise.  

Path of least resistance However,  just  because  aqua  aerobics  is  suitable  for  the  less  active  does  not  mean  that  you  can’t  benefit  from  this  exercise  if  you’re  fit  as  a  fiddle.  

“It  is  a  misconception  that  aqua  aerobics  are  only  for  old,  sick  or  recovering  individuals,”  Pamela  says,  “A  full  cardiovascular  workout  is  possible  in  an  aqua  class.”  Ninety  per  cent  of  her  clients  are  women  aged  between  25  and  60.

“Aqua  aerobics  can  also  strengthen  your  muscles  as  it  offers  resistance  in  all  directions,  compared  to  land  exercises  where  you  work  only  against  gravity.  Many  people  underestimate  how  challenging  it  can  be,”  she  adds.    

Eunice  agrees.  “When  done  correctly,  your  body  will  be  fatigued  by  the  end  of  an  aqua  aerobic  workout,  as  the  water’s  resistance  will  make  your  muscles  work  harder  than  you  think  they  are,”  she  says.

This  fun  exercise,  which  looks  —  from  the  poolside  —  like  rhythmic  dance  movements  in  water,  also  improves  cardiovascular  conditioning.  

According  to  the  Aquatic  Exercise  Association  in  the  United  States,  you  can  expect  to  burn  between  400  and  500  calories  per  hour  in  a  water  aerobics  class.  The  actual  amount  you  burn,  of  course,  will  depend  on  your  build,  the  intensity  of  your  movements  as  well  as  the  depth  of  the  pool.  In  general,  fast  movements  incorporating  the  upper  and  lower  body  in  deep  water  burn  the  most  calories.

Aqua  aerobics  classes  of  varying  intensity  to  suit  various  fitness  levels  and  using  specialised  equipment  to  extend  the  normal  range  of  exercise  are  now  widely  offered.  Instructors  are  also  getting  creative  with  their  programmes  with  classes  available  in  a  variety  of  formats,  some  of  which  borrow  moves  from  step  aerobics,  Zumba,  kickboxing,  tai  chi  and  yoga.

“Many  of  my  students  find  that  aqua  aerobics  provide  them  with  a  thorough  workout,”  Eunice  says.  “I  have  students  who  have  been  doing  aqua  aerobics  for  more  than  five  years  now.”  

And  if  all  the  health  benefits  of  water  aerobics  still  aren’t  convincing  enough  to  make  you  sign  up,  just  think  about  how  refreshed  you’ll  feel  after  an  aqua  aerobics  workout  —  definitely  a  bonus  in  our  tropical  weather!  

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ONE OF THE MAJOR BENEFITS OF WORKING OUT IN WATER IS THAT YOUR MUSCLES, BONES AND JOINTS ARE LESS LIKELY TO GET INJURED.

Jul-Sep 31

SPLASHING GOOD TIMESNo aqua aerobic classes conducted in your neighbourhood swimming pool? Fret not!

Aqua aerobics instructor Ms Eunice Ler demonstrates simple ways to incorporate water exercise into your regular fitness regime.

1 UNDERWATER LUNGEHold onto the edge of pool wall with your arms outstretched

and shoulders submerged in water. Bend your front leg to a 90° angle and stretch your other leg back and straight. Make sure the heel of your back leg is off the pool bed. Jump as you switch legs. This move is great for toning and strengthening your quadriceps, or thighs. Repeat a few times.

2STRAIGHT LEG STRETCHHold onto the edge of pool wall, and stretch one leg

up and out to the side so your toe touches the pool wall, while the other standing leg remains steady. Go as high as you can. Both legs should be straight. Jump as you switch legs. This works out your hips, glutes (where your buttock is) and inner thighs.

5UNDERWATER CRUNCHESUsing a “noodle” to support the back of your shoulders, exhale as you bend your legs and bring your knees to

touch your shoulders. Your ankles should be crossed, your knees wide apart and your back slightly curved towards your core. Inhale, and straighten your legs. Open up your body and lean your head back so you are horizontal to the floor. Repeat this a few times to tone your abs.

4UNDERWATER STEP UPSPress the swimming “noodle” down with your

hands so it is submerged in water at knee-level. Bend your leg and bring your feet to gently touch the centre of the “noodle”. Jump as you switch legs. This tightens and strengthens your glutes and quads. Up the tempo to increase your heart rate, forcing your arms to work harder.

6WHOLE BODY STRETCHHold on the “noodle” with one hand, arms outstretched and straight as you push your whole body to one side.

Lengthen your whole body. Swoop your knees close to your body before you land, standing straight, pulling back your arms along the side of your body and bring the noodle close to you. Repeat this a few times making use of the length of the pool before you switch to the other direction.

* Swimming noodles are available from most sports supplies stores

3PUSH-UPSWith your hands on the edge of the pool wall, pull the

weight of your body up with your arms and lock your elbows so they are straight. Bend your legs back at the knees and cross your ankles. Stay in this upright and lifted position for three seconds before lowering yourself down. Repeat the move a few times.