Water aerobics are popular among people wanting to get or stay fit without putting too much impact on their joints. Working out in a pool provides some resistance and keeps you cool during your workout, and may even burn more calories than your normal land-based routine. Water aerobics can be used to achieve the same goals that other exercises do, but should still be treated as a completely new exercise routine to avoid overexertion or injury.
Start Out Easy
Start out your water aerobics exercises in the shallow end where you can get a feel for the process. Walk back and forth to warm up and get your heart rate going. Move to deeper water as you feel more comfortable, and don't forget to swing your arms and use the water to provide resistance for each movement you perform.
Warm Up Properly
Stretch your muscles after warming up, just as you would with a land workout. Use the sides of the pool to steady yourself as you gently stretch each muscle group. Because the water is cool and transfers heat from your body, you will take longer to warm up than you would on land. This is an advantage on those hot days when exercising just seems out of the question.
Add Weights Gradually
As your stamina improves, you may add weights to your workout to increase intensity. Choose waterproof weights--regular iron hand weights will rust. Fitness equipment stores will sell you systems you can fill with water and strap onto your ankles or wrists--an easy alternative to more expensive weights.
Take a Break
If you get tired during your workout, go to the edge of the pool for a quick float or just lie back and let the water take your weight. You will recover more quickly if you are not fighting the effects of gravity as well as overworked muscles.
Remember that working out in the cool water may make you feel as though you didn't work out at all---but your tired body the next day will inform you otherwise. Take your first few workouts easy so you don't end up sore. Pain is not the name of the game.
Potential Calorie Burning
What will a 30-minute water aerobics workout get you as far as calorie burning goes? Dr. Jeremy Sims estimates that 30 minutes of walking burns 135 calories while 30 minutes of deep water walking burns 264 calories. For more intense workouts, 30 minutes of jogging uses 240 calories, but the same jog in deep water uses 340 calories.
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