Abstract:
Shallow water aerobics refers to a type of exercise performed in water that is
relatively shallow, typically waist to chest deep. It is a form of aerobic exercise that
combines cardiovascular conditioning, muscle toning, and flexibility training. The
aim of the study was to evaluate the effect of six-week shallow water aerobics
(SWA) on improving physical fitness in young females. Twenty-two young
females of mean age 17.9 (+1.43) years, randomly divided into two groups (shallow
water aerobics and control), participated in the study. The training lasted 6 weeks,
with one-hour sessions, 3-4 times a week The five components of physical fitness
are cardiovascular endurance, muscular strength, muscular endurance, flexibility,
and body composition. Six weeks of buoyancy in shallow water aerobics reduces
the impact on the joints, making it a low-impact exercise option suitable for
individuals of various fitness levels and abilities. After training, a statistically
significant increase in fat-free mass, body cell mass, and total body water was
observed (p = 0.01), whereas body mass, the body mass index, and body fat
decreased (p <0.02). It is important to note that the effect of shallow water aerobics
on body composition varies depending on several factors, including the intensity
and duration of the workouts, individual fitness levels, and dietary habits. The
water also provides resistance, which helps to strengthen muscles and increase
calorie burn, shallow water aerobics can be an effective and enjoyable way to
improve cardiovascular fitness, muscle tone, flexibility, and overall body
composition. Consistency and a balanced diet are key components in achieving
and maintaining a healthy body composition.
