The effects of a seven-week aqua step aerobic training program on aerobic capacity of college-aged females

Abstract

Twenty-one apparently healthy females between the ages of 19 and 29 participated in the study. Subjects in the experimental group (n = 12) exercised 4 times per week for 4 weeks. Training heart rates progressed from 78-75% of HRmax during week 1 to 80-90% HRmax during week 7. Training heart rates during the aerobic portion of the class averaged 82% of HRmax. Subjects in the control group (n = 9) did not participate in a regular exercise program. Each subject performed a maximal treadmill test to volitional exhaustion prior to and upon completion of the study. The variables analyzed included body weight (kg), absolute VO2max (L/lmin), relative V02max (ml/kg/min), HRmax (bpm), VEmax (BPTS) (L/min), RPE, and RERmax. The experimental group had increases in absolute V02max (7.7%), relative VQ2max (7.0%), and VEmax (11.7%) which were significantly greater than the control group from pre- to post testing. No significant (p >-.0 5 ) between-group changes were observed in body weight, HRmax, RPE, and RER from pre- to posttesting. It appears that participation in an Aqua Step aerobic training program is an effective way of improving aerobic capacity in college-aged females.