If you read my previous post, you know I’m focusing on exercise motivation and getting you into the pool. Water is an amazing property and the answer for so many, including injured or otherwise challenged folks, all wanting to get a decent workout on because it is low-impact. This means no pounding pavement — you’re dealing with the laws of buoyancy, not gravity.
I want you take the 6 Great Excuses I used for lap swimmers and add on the following when it comes to water aerobics.I promise you if you try it (with a decent instructor), you’ll be back for more and wonder why you didn’t do this sooner.
Great Excuse #7: I won’t get a decent workout. Hogwash. Water is three-dimensional and 830-times thicker than air equating to 12-times the resistance. It’s isokinestic. There is a tremendous amount of weight training or muscle lengthening going on. Although traditional cardiovascular activities burn a lot of calories really fast, weight training is the way to go to burn away fat the longest with a 48-hour after burn available just for fighting against water’s natural resistance.
Great Excuse #8: I’ve got injuries or limitations. I bet you everyone else in the water does to. I get people in my H2O class that have hip replacements, blown-out knees, teared rotating cuffs (located in mid-back shoulder area), bad arthritis and recovering from having a baby. Just simply listen to your body (and doctor) when making movements.
Great Excuse #9: I cannot get my target heart rate. Don’t use this as a measure you aren’t working hard enough. Water provides a supportive medium which makes you expend less energy as this Weight Watcher expert says. To further back up the point, I’ve had several water aerobic trainers tell me heart rate checks are non-existent for water. Instead, focus on perceived exertion: when you are out of breath, you have done your job, which is advice from the Aerobics and Fitness Association of America.
Great Excuse #10: It’s too fast and confusing. I do everything I can to nurture my newbies. I know they are going to feel overwhelmed upon first class. We go forward, we go back, we pull with arms and then kick with legs — all at a moments notice. But it’s because it is proven quicker intervals, sets or circuits (with 10-12 reps) switching from high-intensity or pulsing movements (ie. water running or flutter kicking) to more weight training (ie. cross-country legs in place) delivers a better workout.
Great Excuse #11: I sink too much. This is very true of thinner bodies and newbies. Why? They have the same thing in common: both suffer from too much muscle. The slim-jim cannot help it but the beginner is a little tense due to performance nerves, which makes the muscles tighten and become heavy. Heavy sinks. All sinkers who ask for my advice in being more buoyant are almost always beginners. I tell them to breath deeper, keep showing up to class, and come back to me with the issue after attending 10 sessions. The problem take care of itself through experience.
Great Excuse #12: The water won’t do as much for me as land. Then wrap your brain around these stats: Deep water walking burns 264 calories versus land walking at 135 calories. Deep water jogging burns 340 calories as opposed the the same land exercise for just 240 calories. That’s a 100 calories difference right there! Of course it is all subjective to how hard you are working and your weight (and whether or not calories counting itself is an accurate way to measure exercise), but a point is being made about the benefits of conducting exercise in the water.

