Remember the enjoyment you got out of playing in the water when you were a child? Activities like splashing in the tub, running into crashing waves at the beach and playing in the pool all were tons of fun. Now you can continue having fun in the water and get a great workout by joining a water exercise class.

If you are used to exercising on land, try cross-training by adding water exercise classes. Recent research has shown it provides three of the benefits most exercisers want — significant cardiovascular workout, burn calories and gain strength.

Participants often don’t believe they’re achieving the same cardiovascular benefits in the water as on land, but research indicates that exercising in shallow or deep water can improve cardiorespiratory endurance. Motivated, highly skilled exercisers are able to achieve higher heart rates than beginners. So if you’re a beginner, be patient and give yourself time to adapt and learn the skills.