The Influence of Water Aerobics on Aerobic Capacity of Endurance Training Athletes

Abstract

Background: Water aerobics is a low-impact, high-resistance form of exercise that has gained recognition for its potential benefits in endurance training. The buoyancy and resistance properties of water reduce joint stress while enhancing cardiovascular efficiency, making it a viable alternative to traditional land-based training for endurance athletes. Objective: This study aimed to evaluate the effects of an eight-week water aerobics intervention on the aerobic capacity of endurance-trained athletes using the 3-minute step test and the Cooper Run Test. Methods: A total of 30 male endurance athletes (mean age: 21.8 ± 2.35 years, BMI: 23.17 ± 3.77 kg/m²) were recruited through simple random sampling. Participants completed an eight-week water aerobics program, consisting of five sessions per week, each lasting 60 minutes at 60–70% of their maximum heart rate. Pre- and post-intervention aerobic capacity was assessed using the 3-minute step test and Cooper Run Test. Paired sample t-tests were conducted using SPSS 25, with statistical significance set at p < 0.05. Results: The 3-minute step test showed a significant reduction in post-exercise heart rate from 120.73 ± 9.55 bpm to 117.93 ± 9.37 bpm (p < 0.001). The Cooper Run Test distance significantly increased from 2290.00 ± 138.24 m to 2308.50 ± 138.75 m (p < 0.001). These findings indicated enhanced cardiovascular efficiency and endurance performance following water aerobics training. Conclusion: This study found that an eight-week water aerobics intervention significantly improved endurance athletes aerobic capacity, enhancing 3-minute step test and Cooper Run Test performance.

Keywords: Aquatic Exercise, Athletes, Athletic Performance, Cardiorespiratory Fitness, Exercise Therapy, Oxygen Consumption, Physical Endurance, Physiological Adaptation, Exercise, Water Immersion.