Example Of A Water Aerobic Exercise

An example of a water aerobic exercise includes walking--or jogging--in water. While walking on land burns about 135 calories for every half hour of exercise, using the same walking motion in deep water burns about 264 calories every 30 minutes, according to Dr. Bonnie Sanders Polin, an editor for DiabeticLifestyle.com. Jogging in deep water burns about 340 calories for every half hour of exercise, while jogging on land burns about 100 fewer calories.

Impact

Water aerobics classes are growing in popularity across the country as people find the water to be an excellent medium for exercise, according to a June 2009 article in BusinessWorld magazine. Water decreases the impact of exercise on tender joints and helps increase your range of motion, according to American Fitness magazine. Polin says water exercise--such as walking and jogging--will strengthen such muscles as your quadriceps, hamstrings and gluteus maximus.

Natural Resistance

Water's buoyancy reduces your effective "weight" by about 90 percent, thus lessening your risk of injury or sore muscles after exercise, according to American Fitness. This makes such water activities as jogging and aerobics classes popular with people who are overweight, pregnant or older with tender joints. Instructors teach students proper form and how to use the water's resistance to work specific muscle groups.

Full-body Exercise

Water jogging provides a rare exercise combination. Since it makes your heart and muscles stronger, water jogging increases your cardiovascular fitness. It also provides resistance training, which increases your muscular strength the way weight-lifting does, according to Scholastic Coach and Athletic Director magazine.

Breaking a Sweat

Because you are in the cool water and nearly weightless, you might notice that your heart rate is lower than it would be for the same level of exercise on land. However, that doesn't mean you aren't working hard enough. Even though you are immersed in cool water, you still can perspire, Polin says.

Increase the Difficulty

Improve water jogging's effectiveness by adjusting the size and speed of your movements. Cup your hands while you push or pull the water away from you to increase the water resistance, according to American Fitness magazine. Use paddles for your arms and legs for a more intense workout.