水的物理特性以及較低的運動技巧要求，使水適能課程成為適合中老年人或特殊族群從事的運動。研究證實水適能課程訓練可改善代謝症候群、增進心肺功能與功能性體適能、改善情緒及提升生活品質等效益。其運動介入模式多為組合課程，分為暖身、主運動與緩和運動3部份，暖身時間多介於5-10分鐘，主運動（含有氧運動與肌力訓練）為20-40分鐘，緩和運動為10分鐘。有氧運動強度介於70-85%最大心跳率；肌力訓練大多設在中等運動強度（60%最大肌力或自覺量表值11-12）。訓練課程介入頻率為每週2次以上，為期8-12週最普遍，亦有長達1-2年。綜合過去研究，水適能課程對平衡、上半身肌力、下半身柔軟度改善效果優於陸上運動訓練，對於關節炎患者的膝疼痛感，也比陸地運動減輕許多。

Aquatic physical characteristics and lower requirement of motor skills allow water fitness exercise apt to elderly people or special populations. Previous studies showed that water training can improve metabolic syndromes, cardiopulmonary function, functional fitness, emotion and the quality of life. Most of training programs consisted of 5 to 10 minutes warm-up, 20 to 40 minutes main exercise included aerobic and strength exercise, and 10 minutes cool-down. The intensity of aerobic exercise was mostly between 70 to 80% maximal heart rate. Strength training intensity was 60% of one repetition maximum or rating 11 to 12 on the rating of perceived exertion. The period of training was 8 to 12 weeks or even longer than 1 to 2 year. The frequency of water training was 2 times a week at last. The evidences also demonstrated the effects of balance, upper body muscle strength and lower body flexibility in water training was better than in the land exercise training. Water training also eased the knee pain better than land exercise in patients with osteoarthritis.