Water-based training enhances both physical capacities and body composition in healthy young adult women

PURPOSE: The purpose of this study was to determine the effectiveness of a 9 weeks aquatic training program on aerobic capacity, muscle strength, flexibility, balance and body composition in 34 healthy young adult women. METHODS: Five typical water based exercises (WE) of known intensity were utilized during the classes; intensity ranged from “moderate” to “hard” according to ACSM criteria (RPE range 12–14). RESULTS: The group physical activity level and food intake were not significantly different before and after training. A significant decrease for the skin folds sum (−4.6 %) and for %fat mass (−3.8 %) calculated according to skin folds technique was found after training. DXA regional data showed a significant increase in the fat-free mass of arms (2.4 %) and trunk (0.9 %). According to the Astrand step test, the training program led to an increase of estimated maximal oxygen uptake (14.9 %) and a decrease in sub-maximal Heart Rate (−6.9 %). A significant change in the majority of the physical capacities tested was found: abdominal and upper body muscular endurance (21 and 36 %, respectively), leg flexors and extensors maximal strength (12 and 8 %, respectively) as well as balance (34 %) all improved after training (p < 0.05). CONCLUSIONS: A training program based on WE of known intensity and tailored to the ACSM recommendations can significantly improve cardio respiratory fitness, muscular endurance, strength, balance and some aspects of body composition in active young adult women