Aqua-therapy, or water aerobics, provides an effective cardiovascular and strength training workout. When in the water, you reduce your body weight by about 90 percent, according to The American Council on Exercise. This reduces the amount of stress on your hip, knee and ankle joints, and your back. You can can use different styles of water exercise equipment, which can add intensity and variety to your water workout.
Aqua Weights
Aqua weights, or water weights, are dumbbells that are made out of foam core and vary in weight. These weights are usually lightweight and add extra resistance to the water to increase the intensity of the exercise. You can use aqua weights for most basic dumbbell land exercise while standing in the shallow end of the pool. Bicep-curls, tricep-kickbacks, deltoid front and side raises and standing pec flys are all excellent upper-body exercises to do with aqua weights in the pool. Use aqua weights when swimming the breaststroke for extra water resistance and an effective upper-body toning workout.
Beach Ball
An aqua-ball or a regular beach ball will add resistance to many basic aqua-therapy moves. Aqua-balls are made out of foam core and vary in size and weight, but you may use a basic beach ball. Holding the ball at your bellybutton while walking the shallow end of the pool will engage your core and your upper-body. You can use the beach ball in the deep end of the pool for total body exercises, such as the lever. Begin the lever floating on your stomach, holding the beach ball straight in front of you, and your legs straight behind you. Keeping your arms straight, slowly push the beach ball down into the water and stop at chest level. Continue pressing the ball all the way to your thighs and then bring it back.
Aqua Vest
You can use an aqua vest, or weighted-water vest, to add resistance to a pool walk or jog. Athletes frequently use this equipment when undergoing rehabilitation of a knee, ankle or foot injury. Running or jogging in an aqua vest can be an intense cardiovascular fat-burning workout. They come in various sizes and weights--choose one that is appropriate for your size and fitness level. There are two basic styles of workouts with an aqua vest: running in place in the deep end of the pool, or jogging or walking the shallow end.
Member Comments