Aqua aerobics is not just for the elderly or those with injuries. Anyone can get a good cardiovascular workout in the water. The key is to push the body through the water to create resistance. In addition, there are buoys, gloves, noodles and water weights that can be used to increase the intensity even more. Start without using these devises and then add them in as the body gets stronger. Many of the aerobic movements performed on land can be used for aqua aerobic exercises as well.
Knee Lifts
A 160 lb. person can burn close to 300 calories in one 60-minute water aerobic session, states MayoClinic.com. This can be accomplished with knee lifts which use the large muscles in the legs. This exercise helps to burn calories and brings the heart rate up.
Stand in place and lift one knee up to your chest. Place that foot down and then lift the other knee. Repeat, alternating knees and swinging the opposite arm to the knee being lifted. For more intensity, jump between lifting the knees.
This move can also travel, taking four knee lifts forward and four going backward. Focus on pushing the legs and arms through the water and create as much resistance as possible.
Jumping Jacks
For those with back pain, joint pain or other injuries, jumping jacks on land are not an option. However, they are a great cardiovascular exercise that can be done in the water. Water exercise is easy on the joints and can help to improve strength and flexibility, says the Cleveland Clinic.
Stand up straight with your arms by your sides. For a low-impact version, step the right foot out to the right and land in a squat as the arms come chest to shoulder height. Bring the right leg back in as the arms lower down and repeat on the other side.
For a high-impact version, jump the feet apart. Since the goal is to use the water for resistance, keep the arms underwater the whole time.
Straight Leg Kicks
Straight leg kicks also use the large muscles in the legs and can help to raise the heart rate. Stand in place and kick one leg straight out to the front. Bring the leg back and repeat with the other leg. Try to keep your knee straight. Repeat, alternating legs and swinging your opposite arm to the leg.
For more intensity jump between kicking the legs. Travel around in a circle to add more movement. Really push the legs and arms through the water and create as much resistance as possible.
Running
Water running can be done in the shallow end or the deep end. In the shallow end, push the body through the water and pump the arms. Travel across the pool sideways to create more resistance.
For deep water running, flotation belts can help you hold your body upright. Your feet never touch the pool floor, as the arms and legs mimic a running motion. Reach your front leg forward and pull it back to make the body travel. Deep water running can be quite intense, so start slowly and work up gradually.
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