Deep-water aerobics offers an effective way to exercise without incurring the impact of land-based exercise. Working in a suspended state makes any pool workout more challenging than shallow-water work. Timed circuit routines, rather than highly choreographed routines, are best in deep water. People also move at very different rates in the water depending on their fitness level, their familiarity with how to manipulate water and the length of their limbs.
Step 1
Warm-up for 10 minutes with shallow-water walking. Stand tall with your shoulders back and chest lifted as you stride through the water. Land your entire foot on the floor, striking heel-ball-toe, recommends the Arthritis Foundation. Engage your abdominal muscles as you walk. As you progress through the warm-up, add intensity by lifting your knees high and pumping your arms vigorously.
Step 2
Put on a buoyancy belt or straddle a strong noodle and make your way to the deep end of the pool. Make sure your feet cannot touch the pool floor.
Step 3
Run in the deep water for 5 minutes. Perform intervals during the duration of the run: go faster for 30 seconds and slow down to a moderate pace. Keep your posture tall and run as if you were on land.
Step 4
Tread water for 3 minutes. Churn your arms and pump your legs. Engage your abdomen to avoid floating.
Step 5
Do intervals of jumping jacks for 3 minutes. Open and close your legs as if you were grounded on land. Speed up for 30 seconds and then assume a moderate pace for 30 seconds. Repeat 3 times.
Step 6
Alternate knee tucks and scissor kicks for 3 minutes. Pull your knees up to your chest rapidly as many times as you can for 30 seconds. Align your body vertically and scissor your legs front to back for 30 seconds. Repeat 3 times.
Step 7
Run in the water for a second round of 5 minutes to conclude the high-intensity portion of the workout. Keep a steady pace for this run.
Step 8
Move back to the shallow end for your cool-down. Remove your floatation device and walk at an easy pace for about 3 minutes. Stretch your upper and lower body.
Tips and Warnings
- The speed of deep-water movements are about 39 percent slower than on land, according to a 2003 article by the Idea Health and Fitness Association, so do not become frustrated if you feel challenged at a slower pace. Stay hydrated during your workout. Monitor your intensity by rating your perceived exertion.
Things You'll Need
- Buoyancy belt or noodle
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