RESEARCH REFERENCES

Just as on land, there are several variables that affect caloric consumption during
vertical water exercise. Variables include: 1) water depth (which affects weight bearing,
control of movement and the amount of water resistance), 2) speed of movement (which
affects the amount of drag and resistance), 3) the amount of force applied against the
water’s resistance, 4) the length of the person’s limbs, and 5) environmental factors such as
water temperature, air temperature, humidity, chemicals etc. Obviously, the student that
“works the water” by applying more force is going to expend more energy, have a higher
VO2, and therefore expend more calories. The harder you work, the more calories you
burn.
Do you burn calories in a vertical water exercise class? Absolutely. How many
calories do you burn? In the proper conditions, with proper motivation to work, it looks like
an estimate of approximately 400 to 500 calories per one hour class is a reasonable
estimate. It appears that the water’s resistance makes up for the loss of workload due to
reduced weight bearing from the water’s buoyancy. We know our students burn calories
and we see them lose weight and dress sizes. We all know the water works!

 

June M. Lindle, M.A.
References:
1. 1993. Barretta, Rosalie G, Physiological training adaptations to a 14 week deep
water exercise program. University of New Mexico.
2. 1996. Barretta, Rosalie G, Understanding water exercise target heart rate. AKWA
Letter, Aquatic Exercise Association, Nokomis Fl., August/September issue.
3. 1995. Viitasalo et al, warm underwater-jet massage improves recovery from intense
physical exercise. Eur J Appl Physiol Occup Physiol, 71 (5):431-8
4. 1996. Nakamura et al, Effects of immersion in tepid bath water on recovery from
fatigue after submaximal exercise in man. Ergonomics, Feb;39(2):257-66.
5. 2000. Darby et al, Physiological responses during two types of exercise performed
on land and in the water. J Sports Med Phys Fitness, December40(4):303-311.
6. 1997. Kravitz et al, The physiological effects of aquatic exercise: a brief review.
Aquatic Exercise Association, Nokomis Fl.
7. 1988. Pendergast, The effect of body cooling on oxygen transport during exercise.
Med Sci Sports Exerc, Oct;20(5 suppl):S171-6.
8. 1992. Cassady et al, Cardiorespiratory responses of healthy subjects to calisthenics
performed on land versus I the water. Physical Therapy: 72(7);532-38.

 

AEA Fitness Professional Manual (page 250) indicates that 400-500 calories are burned in

a one hour class session (armpit depth, 83-86 degrees, arm/leg movements).

 

You can find a Water Aerobics heart rate chart at Stretching.com

 

 

Factors relating to the particular person water walking are weight, limb length, speed, buoyancy.

Those relating to the water are depth, turbulence. Those relating to land are wind speed and direction.

Temperature of both the air and water may also be a factor. I have located an Aquatic Exercise Association

research tidbit which addresses the comparison of walking on land and deep water walking measured in

energy expenditure, heart rate and the number of calories burned/minute. Perhaps this will provide some

insight to help you. AKWA OCTOBER / NOVEMBER 1998 Research Tidbit Commonly asked question…

 

“How does walking one mile in the water equate to walking one mile on land?” There are several research studies that compared walking and running on the treadmill to walking and running in water. Results were measured in energy expenditure, heart rate and the number of calories burned/ minute. Deep water running and treadmill running were very similar in energy expenditure.Deep water walking elicited 2 times the energy expenditure of treadmill walking. Deep water running and treadmill walking at similar intensities resulted in similar energy expenditure values. In “energy expenditure” terms, with all other factors being equal, it could be estimated that walking one mile in the water may be similar to walking two miles on land. Ten female and ten male subjects performed similar exercise bouts on an underwater treadmill (UT) and a land treadmill (LT). The subjects walked at 2 and 3 miles per hour at 0% grade. UT walking elicited greater cardiac output and stroke volume than LT walking at both speeds. UT oxygen consumption was greater at both speeds with greater variance at 3 miles per hour. Analysis of data at matched oxygen consumption values demonstrated heart rates to be significantly lower and stroke volume higher during water exercise.

Aquatic Exercise Association Research Committee 1998 1. Coad, d. et al. The energy cost of treadmill versus hydor-exercise. Medicine and Science in Exercise and Sport, 1987 19(2), S63. 2. Demaere J. et al, Effects of a deep water and treadmill running on oxygen uptake and energy expenditure in seasonally trained cross country runners. Medicine and Science in Exercise and Sport. 1997, 29, S221 3. Byrne H, et al. A comparison of the effects of underwater treadmill walking on pxygen consumption, heart rate, and cardiac output. 1996, Journal of Aquatic Physical Therapy, November, 4-11.  Barb Batson – serves general and special populations in Nashville, Tennessee and has been AEA certified since 1995. She is a National Multiple Sclerosis Society and Arthritis Foundation program trainer, Fun & Fitness cruise host, AKWA contributor, AEA CEC provider and AEA/ATRI presenter.