Water aerobic exercise is a non-impact workout that can be performed at any fitness level. Whether you are pregnant, have arthritis, are recovering from an injury, or searching for variety in your workout program, water exercise provides a safe and effective training environment. For your first water workout, you may want to seek the direction of a qualified instructor at your local aquatic center, where you should be able to find a variety of group water exercise classes.
Cardiovascular
A cardiovascular exercise plan incorporates full body movements to elevate the heart rate, increase breathing rate and burn calories. Your pool cardiovascular workout may take place in the shallow or deep water and should last for 30 to 45 minutes. In the shallow, use movements such as running, jumping jacks, hopping, leaping and walking to keep your heart rate elevated. In the deep, you can wear a belt that will keep you upright as you bike pedal, flutter kick and scissor kick your way to cardiovascular improvements.
Strength
You can include a strength training exercise plan into your water workouts. Water dumbbells are made to work against their buoyancy strengthen your muscle tissue. Water paddles are also available that can be used to push through the resistance of the water for strengthening exercises. You can use similar land strength exercises such as arm curls, arm extensions and side bends in the water.
Noodle
Foam noodles may be used in both your cardiovascular and strength training workouts. You can hold a noodle during movements such as cross country skiing or jumping jacks for additional arm exercise. A noodle can be used in place of a dumbbell for resistance training. You can sit on a noodle in a straddle in the deep water for movements such as bicycle pedal, cross country ski or jumping jack without impact.
Circuit Training
Combining your cardiovascular and strength training workouts can be an effective water circuit training program. To use this exercise plan, alternate a cardiovascular exercise, such as side leaps, with a strength training exercise, such as an arm curl. You can perform each for 1.5 to 2 minutes before you move on to the next exercise and then continue this pattern for your complete workout session.
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