Water aerobics is a popular form of exercise for individuals of all ages and fitness levels. People who find other exercise programs difficult to do often find it easier to work out in the water because it puts less stress on the joints. Water aerobics exercises build strength and muscle endurance, improve cardiovascular fitness and help condition the major muscle groups. Dr. Judith Scheman, program director of the Chronic Pain Rehabilitation Program at the Neurological Institute of Cleveland Clinic points out that even light aerobic exercise in water can improve a person's strength, balance and flexibility, not to mention heart health.
Step 1
Start with a warm-up period. Walk in the shallow end of the pool gently moving your arms back and forth for about five minutes.
Step 2
Work out in the water for at least 20 minutes after warming up. Gradually increase resistance against the water as you exercise. For a conditioning exercise, bounce up and down off the bottom of the pool.
Step 3
Use water aerobic weights in your exercise routine to tone your upper body. Begin with low resistance and eventually work your way up toward heavier weights. Stand in water waist to chest deep. If you are looking for a more strenuous workout, you want to exercise in deeper water.
Step 4
Give yourself a total body workout. Do the chest press and biceps curls. Add arm circles and figure eights to work your shoulders, chest and back. You can also use weights for buoyancy as you kick your legs in the water. Leg lifts are another exercise that work the lower body.
Step 5
Walk or jog across the pool in water that is chest deep, or tread water at the deep end of the pool. Run in place lifting your knees high while pumping your arms back and forth. Use a flotation device to stay afloat while you exercise.
Step 6
Finish your workout with a five- to 10-minute cool-down period. This gives your heart rate and body temperature the opportunity to return to normal.
Tips and Warnings
- Water aerobics poses less risk of injury and is a sensible choice for individuals who are out of shape, overweight or suffer from arthritis, knee pain or lower back pain. The Arthritis Foundation recommends regulating water temperature in the pool to between 83 and 88 degrees. Cold water can cause stiff and painful joints. Water that is too warm may have the effect of making you feel weak.
- If you feel more tired and sore after water aerobics than you think you should, you may be exercising too hard. Always consult your physician before beginning any exercise program.
Member Comments