Author – Cameron Ormond, Source – https://runningmagazine.ca/
So you’re a runner, but actually running isn’t getting you those endurance gains you’re striving for. According to a new study published in the Journal of Modern Health and Rehabilitation Sciences, it might be time to hop in the pool.
Researchers found that over just eight weeks, water aerobics, a low-impact form of in-water exercise, can boost VO2 max by 12.5 per cent and anaerobic threshold by five per cent.
The common misperception of water aerobics is that it’s only intended for older adults. While it’s certainly a popular choice among the active older crowd–thanks to its low impact and the natural resistance of water–it can be tailored to suit any fitness level, making it a smart cross-training option for runners. Water aerobics classes, often offered at community pools, typically involve movements such as knee drives, jumping jacks and butt kicks.
An eight-week intervention
Thirty male endurance athletes between 18 and 25 participated in the study. Before the intervention, researchers assessed their aerobic capacity and fitness levels using a step-up test and a 12-minute run.
Over the eight-week program, participants completed five 60-minute water aerobics sessions per week. Workouts included jumping jacks, high knees, water jogging, and resistance-based movements with aquatic dumbbells, performed in moderate- to high-intensity intervals. The intensity was progressively increased throughout the intervention. After eight weeks, the fitness tests were repeated.
Results showed an increase in distance covered during the 12-minute run and a reduction in heart rate during the step-up test. On average, VO2 max increased by 12.5 per cent, and the anaerobic threshold improved by five per cent.
So what does this mean for you? If running alone isn’t cutting it, switching up your training environment might be your next best move. The dynamic workout water aerobics offers can significantly enhance both muscular endurance and cardiovascular efficiency. Whether you’re recovering from an injury, looking for variety or aiming to boost your aerobic base without the added joint stress, why not just jump in?