What is Aqua-aerobics?
While similar to land aerobics, in that it focuses on cardiac training, water aerobics differs in that it adds the component of water resistance and buoyancy. Although heart rate does not increase as much as in land-based aerobics, the heart is working just as hard and underwater exercise actually pumps more blood to the heart. Exercising in the water is not only aerobic, but also strength-training oriented due to the water resistance. Moving your body through the water creates a resistance that will activate muscle groups.
What makes aqua - aerobics different?
Most land-based aerobic exercisers don’t incorporate strength training into their schedules and therefore adding aquatic exercise can greatly improve their health. As stated by the U.S. Department of Health and Human Services (2008), “Adults should also [in addition to aerobic exercise] do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” Over time water aerobics can lead to a reduction of blood pressure and resting heart rate, which will improve health overall.
According to Moreno (1996) and her quotes from Huey an Olympic athlete trainer, the benefits of water resistance training include the activation of opposing muscle groups for a balanced workout. The push and pull of the water allows both increased muscle training and a built-in safety barrier for joints. In fact, before water aerobics water, injury therapy used the benefits of water. The water also helps to reduce lactic acid buildup.Another obvious benefit to water exercise is the cooling effect of the water on the system. The average temperature around 78 degrees in a group fitness pool, this temperature will force the body to burn calories to stay at homeostasis while also maintaining a cool, comfortable atmosphere with less sweat noticeable to the participant.
What is High-intensity interval training (HIIT)?
Also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods .
HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.
Research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body.