In the deep end

Sounds like the stuff nightmares are made of but actually I'm at the Littledown Sports Centre indulging in a spot of Deep Water Aqua. A popular pool-based exercise programme this water workout, or aquacise as it is more commonly known, is proving to be a lot harder work than I anticipated.

Strapped into a buoyancy belt I'm floating at chest height in the water along with my 20 or so fellow classmates while our instructor shouts directions from the side.

Georgina Hamerston is Littledown's very own answer to Mr Motivator - a finalist on the hit TV show Gladiator and a competitor on both Fort Boyard and Fear Factor, she's no stranger to a good workout.

Coached by local legend Bernie Shrosbree - the former British cross country ski champion and international triathlete, now personal trainer to stars such as Jenson Button and Matthew Pinsent - Georgina was a professional triathlete for six years and feels a particular affinity to aqua-based classes.

She's certainly putting us through our paces.

A relatively new athletic activity, aquacise boasts numerous benefits from improving stamina, strength and suppleness to reducing stress. Whether you're young or old, large or small, fit or injured, athlete or amateur this class comes highly recommended by both doctors and the fitness industry alike.

Just like the dry equivalents aqua exercise incorporates cardiovascular conditioning, muscle toning, flexibility and fat burning but without the impact or joint stress of land exercise. So it's particularly suitable for anyone with arthritis, joint injuries or weight problems that make other forms of exercise difficult.

The cushioning effect of the water protects joints from further damage and encourages relaxation. But it isn't just the injured or unfit who can benefit from exercising in water.

"Lots of marathon runners are incorporating aquacise into their workout, particularly if their ligaments are tender after a hard run," Georgina tells me.

"And it's increasingly popular with cross country skiers because if the weather's poor they can just jump in the pool and simulate the cross country skiing movement in the water.

"It's a really good exercise routine to do between your strength building workouts on dry land.

"I get people of all shapes and sizes, fitness levels and age ranges attending my classes.

"Last week I had a woman of 25 stones exercising alongside a Cherries footballer."

Now that's not something you see every day.

Deep Water Aqua is a mixture of aerobics, running, kicking and even martial art type moves - all performed while suspended in water.

"The structure is similar to that of any class but tailored to the water," Georgina explains.

"I begin with an aerobic warm-up followed by a good stretch to prepare for the more vigorous part ahead.

"Then there's a cardio workout, resistance work with dumbbells, floats and woggles before we cool down and stretch again.

"I also like to add an element of core stability work into my classes to strengthen the abdominal and pelvis area."

Water provides 12 times the resistance of air so participants can work to a level that suits their ability and experience by simply adjusting the intensity and speed of movements. For those who already have a reasonable level of fitness, or want specificity of training, resistance equipment is utilised to further develop muscular strength and endurance. Even non-swimmers are catered for - buoyancy aids or armbands ensure their head remains above water and they can exercise in a depth in which they feel comfortable, close to the poolside or rail.

Maggie Illsley, a great grandmother of three from Bournemouth, attends three sessions a week and has been doing so religiously for over two years.

"My physiotherapist recommended aquacise for my arthritis - I was basically given the choice to either exercise or end up in a wheelchair.

"It really does help me so much.

"This morning I'm hurting quite a bit, but I'm pushing myself to go to class because when I feel like this I always feel so much better after I've done the exercises. I thoroughly enjoy it and I've made so many friends."

So what are you waiting for? From fitness freaks to the physically challenged, spring chickens to mother hens - dive into the deep end and give aquacise a go.

• Littledown runs six deep water aqua classes a week ranging from earlybirds to daytime and evening sessions. Classes are also available at Stokewood and Kinson Leisure Centres.