Aqua Aerobics

Exercises in water are becoming incresingly popular in Delhi. India Today's Newly Paul reports.

Being in deep water no longer spells trouble. With the capital waking up to the benefits of aqua aerobics-which burns up to 500 calories an hour against 400 calories in regular aerobics-the blue depths are set to play host to scores of gym-shy Delhiites looking to shed extra kilos this summer.

Aqua aerobics, which involves performing aerobic exercises in water, with or without the use of props, is suitable for people of all age groups and fitness levels.

Believed to have been conceived by American fitness legend Jack LaLanne in the 50s, it has now become popular with both men and women all over the world. In Delhi, it is practised and taught by three personal trainers.

This intensive cardio vascular exercise is best done in temperatures ranging between 23 degrees C and 30 degrees C.Since the pull of gravity is minimised in water, aqua aerobics helps to improve flexibility without putting pressure on joints, thereby making it easier for a person to flex his joints through a wide range of motions.

Also, it works well for those who are self-conscious about working out in groups at a gym because they are obese or can't match steps with the rest of the group.

Even a 65-year-old can easily match steps with an energetic 20-year-old in the pool. And yes, you don't have to be a swimmer to sign up as the exercises are done in chest-deep water.

According to Cristiana Pipoli, the Brazilian instructor at Hotel Jaypee Vasant Continental, "Water protects your muscles and keeps you fresh. In fact exercises such as frog jumps, which help tone the inner thighs, are best done in water."

Pipoli has been teaching aqua aerobics for the past 16 years, of which the last four have been in Delhi. Her classes consist of 30 basic exercises that work the upper body, abdominals, thighs, gluteus and calves. She mixes and matches exercises, but ensures there is a complete head-to-toe workout every session. Each class begins with a short warm up session and abdominal exercises, which are done on land. "To add to the intensity of my regimes, I incorporate martial art techniques like Tae Bo (which includes movements from taekwondo and boxing), along with sports movements from soccer, baseball and volleyball," says the instructor.

"Even those with problems in the knee and ankle area can do these exercises easily since water supports nearly 90 per cent of body weight."

Adds personal trainer Nisha Varma: "On land, the vertical force that impacts the body while running is three times the body weight; while in water, the impact is almost negligible."

That's one of the factors that make aqua aerobics particularly suitable for obese people. Kiran Sawhney, owner of GK-based fitness studio Fitnessolution:
"The buoyancy of water makes aqua aerobics apt for obese people, while the resistance offered by water helps strengthen core muscles and improve flexibility." Sawhney, who conducts personal training sessions in aqua aerobics, remembers teaching a lady who weighed more than 100 kg. After just one month of training, she lost 6 kg and was able to do floor exercises which were earlier too uncomfortable for her.

Even sportspersons can benefit from a liquid workout, says Bharat Sachdeva who conducts swimming lessons at Modern School, Barakhamba.
"Not only do pool sessions help people lose weight, they also aid in recovery from injuries. This is especially true for swimmers, footballers and hockey players who can use pool workouts to strengthen the spine, correct their posture and stay in shape," he says. Exercising in water is a great stress-buster, adds Varma who uses props like dumbbells, therabands/ resistance tubes and air-filled pads to make her workouts more challenging.

Though Jaypee's Pipoli mainly has expat women for clients, she sees the popularity of aqua aerobics growing fast in Delhi. Last year, of the 35 students she trained, eight were Indian-six women and two men. "The main problem is that Indian women are not comfortable with swimsuits that need to be worn for these workouts. Another hiccup is the lack of good swimming pools. The pools that are well-maintained encourage swimming rather than aqua aerobics," says Pipoli. But don't let that deter you. Find the right pool and trainer, take the plunge and splash your way from flab to fab this summer.

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