As with most traditional exercise classes, aqua aerobics is organised group movement to music.

The basic structure of a water aerobics class is a warm-up followed by alternating periods of high intensity and active rest that get the heart pumping.

After about 30 minutes, there is normally some strength work using polystyrene dumbbells that provide resistance in the water. The class finishes with a stretch and a cool-down.

With the water providing gentle resistance, movements that are gravity-dependent on land take on new sensations, activating different muscles.

The faster you move in water, the harder the workout. The more surface area you move in the water, the harder the workout. Something as simple as changing your hands from a fist to an open palm can increase the intensity and work those muscles hard.

It’s possible to work almost all the muscles of the body in a 45-minute class.

Most people would benefit from attending a water aerobics class, however, there are some people who may find it perfect for them.

If you suffer from joint pain, exercising in the water is a great way to move your muscles without the repetitive strain caused by land-based aerobics.

If you weigh more then 90-95kg, I highly recommend water-based work to reduce the chance of damage to your knees, back and ankles.

If you are diabetic, aqua will help decrease your sugar levels and increase insulin sensitivity. Wear a wristband that says you are diabetic and bring some jelly beans in case you need a sugar hit.

If you are new to exercise and looking for a fun yet challenging workout, aqua classes could be a great choice. You can pace yourself to a level that is comfortable. As you advance, you can increase the intensity with simple changes in the way you do each movement.

For people with joint replacements, pool-based exercise is great for rehab and offers pain-free low-impact exercise.

It is best to do classes at an indoor pool. There is little variability in pool temperature, enabling you to attend year round.

If you have had an organ transplant or you are immune-suppressed, try to attend morning classes as the pool filter will have been on overnight and the water should be at its cleanest.

Other than a pool and a pair of swimmers, you just need an instructor who is fun and ready to work towards getting everyone to their potential.

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