A water aerobics class at an Aquatic Centre. While similar to land aerobics, in that it focuses on cardiac training, water aerobics differs in that it adds the component of water resistance and buoyancy. Although heart rate does anti gravity yoga calories burned increase as much as in land-based aerobics, the heart is working just as hard and underwater exercise actually pumps more blood to the heart.

Exercising in the water is not only aerobic, but also strength-training oriented due to the water resistance. Moving your body through the water creates a resistance that will activate muscle groups. Hydro aerobics is a form of an aerobic exercise that requires water-immersed participants. New aquatic formats are arising into the exercise world with ideas such as: aqua cycling and water pole dancing.

Water aerobics is beneficial to a multitude of participants because the density of the water allows easy mobility for those with arthritis, obesity, and other conditions. Further, it is an effective way for people of all ages to incorporate aerobics and muscle-strengthening into their weekly exercise schedule. The performance of movement while suspended in water where the feet cannot touch the bottom surface, resulting in a non-impact, high-resistant, total body exercise workout, is known as deep water aerobics. Benefits of this method include less stress on the back, hips, knees and ankles. Most land-based aerobic exercisers do not incorporate strength training into their schedules and therefore adding aquatic exercise can greatly improve their health. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Huey an Olympic athlete trainer, the benefits of water resistance training include the activation of opposing muscle groups for a balanced workout. The push and pull of the water allows both increased muscle training and a built-in safety barrier for joints. In fact, before water aerobics water, injury therapy used the benefits of water. The water also helps to reduce lactic acid buildup.

A water aerobics class incorporating flotation devices. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly. Exercise in water can also prevent overheating through continuous cooling of the body. Older people are more prone to arthritis, osteoporosis, and weak joints therefore water aerobics is the safest form of exercise for these conditions. Water aerobics has a few disadvantages from a practicality standpoint. Aqua aerobics requires access to a swimming pool via facilities, and in addition to any membership fees to access facilities, classes may cost extra. Although aquatic exercise greatly reduces the risk of injury, it is typically seen that not as many calories are burned as would be in some other activities.