Aerobic exercises target your heart and lungs by increasing the need for fuel in the form of blood and oxygen. Exercising in water provides an additional challenge because the water offers resistance throughout the movement. While a water aerobics workout increases exercise intensity, it decreases the stress on your joints because your body is lighter in the water. Benefits of water aerobics include increased cardiovascular fitness, muscular strength and endurance.
Wave Maker
This exercise targets your buttocks and legs and can be performed at any depth greater than 4 feet. Face the edge of the pool and hold on to the edge with one arm. Place the other arm on the wall just below the water level with your palm on the wall, fingers pointing down. Begin the exercise by lifting and extending your torso and legs so that you are face down. Contract your abdomen to keep your back straight and your hips elevated. Start kicking with your legs, maintaining your elevated position. Initiate the kicking movement from your buttocks through to your feet. Work with a variety of intensities of speed and kick heights. Start with 30 second intervals progressing through longer intervals with each workout.
Water Walking
This exercise works your legs along with your heart and lungs and should be performed in depths of 4 to 5 feet. Stand with your legs shoulder-width apart and your arms bent at your sides. Begin the exercise by walking through the water taking forward strides, landing first on your heels and then rolling through and pushing off of the balls of your feet. Add an upper body movement by pumping your arms at your sides while walking. Work with a variety of stride lengths, speeds and arm movements. Start with five-minute sessions and work up to 15- to 20-minute sessions.
Kick and Karate Punch
This exercise works your arms and your legs and should be performed in depths of 4 to 5 feet. Stand with your feet shoulder width-apart and your arms at your sides. Contract your abdomen to keep your back straight. Begin the exercise by lifting one knee and extending your leg forward while lifting the opposite arm to chest height and punching across the lifted leg. Lower your arm and leg back to the starting position and repeat the movement with the other arm and leg. Keep your arms under water level while punching for a more effective workout. Start with 30 second intervals working up to five-minute intervals.
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