Group fitness classes have been around for many decades (even well before leg warmers and polyester bodysuits!) They can be a great way to motivate yourself to work hard in a social setting, and try out some new types of activities you may not be interested in performing on your own.
Of course, fitness trends come and go, but there are a select few group fitness styles that are still as popular today as they were in decades past. Here we’ll feature three of them, and take a look at the pros and cons of each as they apply to older adults.
1. Water Aerobics
Often branded as Aquafit classes, water aerobics exercise classes involve choreographed movements in a pool, usually set to music. Water aerobics classes can take place in shallow water (where you can perform movements with your feet on the pool floor), or in deep water (usually with a floatation device around your waist).
Pros
Water aerobics is an excellent way of getting a cardiovascular workout without the impact of activities like running. Older adults who experience joint pain or chronic joint conditions like arthritis may find these classes to be the perfect type of exercise that doesn’t aggravate — but in fact relieves — joint pain.
Water aerobics is also a great choice for people dealing with injuries. Even top level athletes will use pool exercises as part of their recovery, or as a way of getting in some conditioning when they otherwise wouldn’t be able to train.
Cons
You’re not going to get optimal muscle strength and bone density results by performing only water aerobics. They’re great classes for cardiovascular endurance, but a well-rounded fitness program should also include traditional strength training.
2. Step Class
Step classes have been around for years — perhaps in part because they’re such an effective aerobic workout. They use an elevated platform (the step), which can be set to different heights depending upon each participant’s fitness level. During the class you step up, around, and down from the step in various patterns.
Pros
Step classes are excellent for improving your overall cardiovascular conditioning, your lower body endurance and your coordination. All three are important factors in preventing falls in later life.
Cons
The repetitive stepping motions may lead to increased pain for those older adults with knee or ankle conditions. Traditional step classes focus on lower body endurance and strength, with limited upper body involvement, and they involve little (or no) resistance training. Some newer step classes have incorporated light resistance training, which may be appropriate for beginners but may not be challenging enough for more advanced trainees.
3. Zumba
Alberto Perez, a well-known Columbian dancer and choreographer, was teaching an aerobics class in the 1990s and forgot his regular workout music tape. He pulled out a traditional salsa and merengue tape from his backpack and used that for his class instead, and Zumba was born! Zumba is a brand of workout classes that involves low impact Latin-inspired dance routines.
Pros
The overall approach of Zumba is to “Ditch the workout, join the party”. That’s a fantastic way of making exercise approachable and enjoyable for those who may otherwise be intimidated by or disinterested in other forms of exercise. There are many types of Zumba classes — some even tailored specifically to older adults. Some types include light, high-repetition resistance training so the upper body can get involved.
Cons
Zumba classes are typically quite fast-faced, so older adults who haven’t been active for a while should seek out classes tailored to beginners in order to decrease the risk of injury.
Traditional Zumba classes don’t involve training the upper body, nor do they involve challenging resistance training. Some of the newer version do include resistance training, but the weight used is too light to get substantial strength gains. If strength is your goal, focus on weight lifting and supplement with Zumba for a fun alternative to your usual cardio training.
