The basics

Deep water fitness (or deep aqua running) is a combination of cardio, resistance, and strength training using the natural resistance of deep water. There’s no need to have access to one of the great oceans, you’ll find the programme in the territory of springboard divers at your local community pool. Unlike aqua aerobics, the water-based choreography has no impact on the body. To assist with floatation during the workout, class members have the option of wearing a buoyancy belt and using a pool noodle for additional safety.

Giving it a bash

Arriving 10 minutes early to the class, I strapped a buoyancy belt around my waist and entered the four-metre-deep pool. The belts are approximately 80 per cent efficient in keeping you afloat. Had I relied entirely on the life preserver, my face would have been completely submerged. To an unlikely soundtrack including Savage’s Freaks and a dubstep remix of Lorde’s Royals, the class advanced with some gentle rotations of the arms, breast stroke on the spot, long-arm extensions from side to side, moving around in circles, and several other activities to avoid you inhaling a mouthful of water. Running on the spot was a continuing theme, and the class of headsbobbing-up-and-down would regularly burst forth into extremely slow laps of the pool. Despite the plodding momentum, this is where the heart rate started to climb. The more physical section of the class worked though belly-flopping burpees, walking lunges, and above-water spread eagle kicks – movements the land-based instructor made look far easier and graceful than what we were attempting in water. Pool noodles were introduced for extra floatation, and to execute moves with further resistance.

Why you should try it

While traditional aqua aerobics has a small amount of impact with your limbs touching the pool floor, deep water fitness has zilch. The workout is absolutely no impact, making it an ideal fitness regime for those suffering from joint and bone problems, or athletes looking to offset the impact on land. The strength element comes into play with the resistance of the water, which demands more muscle force to move your body around. It increases endurance and provides a wider range of motion for your body.

Risk rating

Getting physical and out of breath in a cavernous pool, the risk of disappearing to the bottom is always there. The buoyancy belt is, for the greatest part, effective in stopping that happening. The rest is up to you in the workout. If the concern of being in open water becomes too much, pool noodles can be employed for extra buoyancy and some reassurance. The instructor also has a good eye over the class, and the poolside is but a short swim away. Like with aqua aerobics, the only realistic and potential risk here is contracting a recreational pool illness from swallowing too much of the blue stuff.

The more physical section of the class worked though bellyflopping burpees, walking lunges, and above-water spread eagle kicks.

Any surprises

Deep water fitness takes it up a few notches from aqua aerobics. I was often left gasping for air while trying to keep my head above the surface.

You can try deep water fitness at various locations around NZ - just ask your local swimming pool for class options.