Aerobic water exercise allows you to burn calories, build muscle and increase flexibility. Water's buoyancy allows easier joint movement and is impact free, making it an option for people with painful joints, according to the Arthritis Foundation. Workouts such as swimming laps or taking an aqua fitness class can challenge and increase your aerobic capacity.
Heart Rate
To effectively get an aerobic workout, you must maintain your heart rate in its fat-burning zone. Subtract your age from 220 and multiply the result by 65 percent and 85 percent. For example, a 30-year-old has an MHR, or max heart rate of 190 beats per minute (220-30 = 190 BPM). His fat-burning zone is between 123 BPM and 161 BPM (220 x .65 = 123; 220 x .85 = 161).
Swimming Laps
Swimming can burn large amounts of calories. Beginners can start with water jogging or a kickboard to build coordination and strength. A 205-pound person can burn 651 calories in one hour of slow-paced lap swimming, or 931 calories an hour at a vigorous pace, according to NutriStrategy.
Hand Webs, Noodles and Foam Dumbbells
Hand webs are small gloves that can be worn to increase resistance when moving your hands through the water. Hand webs can be used to strengthen your chest, back, shoulders, biceps and triceps in the water. For example, to work your chest and back, submerge your body neck deep in the water. Start by pressing in a forward motion at chest height with your palms facing forward, then pull your elbows back to work your back. Foam dumbbells can mimic various weightlifting exercises in the pool and can be used for upper- and lower-body movements. Dumbbell triceps extensions can be duplicated with foam dumbbells in the water. Noodles can be used for strength training, cardiovascular exercise and core-building movements.
Aqua Fitness Classes
Look for aqua fitness classes offered at local community pools, such as the YMCA. The instructor can demonstrate how to properly perform aqua exercises.
Considerations
Water aerobics may be too easy for experienced exercisers. Those looking for a challenging workout should aim for lap swimming or perform plyometric exercises in the pool. Water jogging or strength exercises will not elevate your heart rate significantly. Cycling and running are more effective at raising your heart rate, according to Target Woman. Maintain intensity to keep keep your heart rate elevated in your fat-burning zone.
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