Deep water aerobics offers cardiovascular benefit without the impact on joints associated with traditional aerobics classes. Deep water aerobics classes are taught in pools of 9 feet or deeper. Participants wear flotation belts and perform exercise to music. Qualified instructors lead deep water aerobics classes and are trained to provide challenging workouts for participants. Deep water aerobics classes are popular for individuals with injuries, expectant mothers, seniors and others looking to add variety to their current fitness program.
Leg Abduction
Hold onto the edge of the pool with both hands. Lift one of your legs out to the side slowly while keeping your back straight. After you complete your desired number of repetitions switch, and perform the exercise using the other leg. This is a great exercise for strengthening the abductor muscles on the outside of your legs. This exercise is similar to lying hip abduction done while lying on the floor with ankle weights.
Chest Fly
The water should reach up to your neck. Put both your hands out at your sides with your palms facing forward. Bring your arms together slowly and clap your hands when they reach the front of your chest. Return your hands to starting position and repeat. This exercise strengthens the muscles in your chest and is similar to the pec dec exercise done at the gym. Increase the intensity or variety of this exercise by adding dumbbells used in water aerobics classes.
Glute Exercise
Most pools have kickboards available for swim training. Grab a kickboard and go straight down one lane of the pool kicking your legs alternately in a scissor-like motion. Once you get to the end of the pool, turn around and kick back in the other direction. This exercise strengthens the glute and hamstring muscles of your lower body. As your strength improves, try to kick for a longer period of time. On other days, train for speed and aim to improve each exercise session.
Triceps Pressdown
Stand in the pool with your hands at your side, elbows bent and pointed backward, and place your palms on the surface of the water. Press down with your palms fully extend your arms. Bring your palms back up to the surface of the water slowly and repeat. This exercise strengthens your triceps muscles at the back of the arm. Use foam water weights to perform this exercise for added variety.
Arm Curl
Place your arms at the side of your hips with your palms facing forward. Bend your elbows and bring your palms to your shoulders. Contract your biceps muscle at the top of the movement then release your arms down to the sides of your body. Move slowly through this exercise to really challenge your muscles. Use foam water weights if available to perform this exercise for variety.
References
- "Fitness and Health 5th edition"; Brian J. Sharkey Ph.D.; 2002
- Deep Water Workout with Variety
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