Water Aerobics

by Carrie Pålsson

In high school I was always the fat girl who came in last on the mile run. I dreaded PE and would have done just about anything to avoid it. I didn't like to go on nature walks with my family. I never went to my mother's aerobics class, even though she was the teacher.

If there was a poster child for an obese child, I would have been it. I was a mess and I hated myself, but I never really made the connection that diet and exercise would help me feel and look better. I knew it would make other people feel and look better, but some basic connection was missing from my brain. I guess I just thought I shouldn't have to work hard to look good. Duh!

When I became a grown-up I still had very lax habits. I became a high school teacher, grew extremely depressed and ate cookie dough and pecan tarts for dinner. I became FAT. I was no longer chubby. I could no longer pretend I was big boned. I was FAT.

Exercise seemed out of the question, but I knew I had to do something. I didn't want to get diabetes, heart disease or any of the other health problems associated with obesity. Most of all, I wanted to be able to walk down the street without huffing and puffing.

But I didn't want to exercise. It was too painful, too hot, and Not. For. Me.

After much foot dragging, I finally decided to take up swimming. It seemed like it would be easier on the joints without overheating me.

But then fate intervened. I showed up at the pool and ran in to two of my co-workers. They were headed to their water aerobics class and asked me to join them.

I thought about it for a minute and really wanted to decline. Me jumping around in my bathing suit in front of a bunch of strangers? It did not sound appealing at all, but as I watched the rest of the students head into the class I realized that none of them were exactly going to be gracing the cover of the Sports Illustrated swim suit edition any time soon.

After much coaxing and prodding from the two friends, I decided I may as well do it. That reluctant decision has had a huge impact on my life.

I can't say enough good about water aerobics. It's low-impact, so anyone can do it. The water cushions the body and holds it steady so exercises that are impossible on land become fun and effective in the water. Most important (for me), it is in water so the heat factor isn't an issue. I can do an hour's worth of exercise without being so hot that I want to die.

Since I've started water aerobics, I've had a lot of people give me the "you're crazy" look and imply that water aerobics are only for old people. I will admit that most of the classes I've taken have been over-populated with the senior crowd, but a water aerobics program can be effective for anyone--young or old, male or female, fat or slim. The routines can easily be adapted to an individual's fitness level. I've seen young track stars come out of the pool complaining that the workout wore them out more than a land workout. Water aerobics are wonderful that way--the harder you work, the more calories you burn.

If you want to get involved in a water aerobics class, you should contact your local YMCA or city swimming pool. They should let you sample a class for free.

I've moved around a lot and have had several different instructors. Most have been excellent, but I've had a few experiences that I hope never to repeat. This list should give you a good idea of what to look for in a class before you commit your pocket book to a whole slew of classes.

Essentials of a Good Water Workout

1. A mixture of cardio and toning. The toning should include some sort resistance exercise with special water weights or "noodles."
2. The ability to move at your own pace. A good instructor will make sure that each person is working at an appropriate intensity level. A bad instructor will try to make everyone work at the exact same rate. Run far, far away from that type of teacher.
3. A good warm-up and cool-down, important to any good exercise program.
4. Flotation devices. There are different types of water aerobics. Some are in the shallow end and require no flotation devices. Some are in the deep end and require a water belt. You can buy your own for comfort's sake, but any good program should supply you with everything you need for the class.
5. A musical program! I don't know why some instructors think they can just flip on the radio and call their music finished. I've found a workout can be much more fun and effective if the instructor has thoughtfully prepared a mix tape that enhances the routine.

If you've been looking to start an exercise program, or want to add something new to your current program, think about water aerobics. It's a fun, dynamic way to burn a lot of calories and improve your balance. And just remember, most of the people there are trying to lose weight, so you will probably look better in your swimsuit than they do!

Always check with a doctor before starting any type of exercise program.