Aqua Aerobics Techniques

Aqua aerobics, a moderate-intensity activity, can burn 400 to 500 calories in an hour, about the same as walking at a rate of 10 to 11 minutes per mile, according to AARP. A typical workout consists of a warm-up; aerobic exercise such as walking, running and dance moves set to music; strengthening exercises; and a cool-down. Although people of all ages can participate in aqua aerobics, older people especially enjoy exercising in water because its buoyancy allows movement without straining the joints.

Benefits

Water exercise may provide a better overall workout than exercising on land, according to AARP. Your body encounters about 10 times as much resistance when it moves through water rather than air, so you work harder, burn more calories and strengthen your muscles all at once. People with arthritis, orthopedic injuries or other mobility challenges often find that they can exercise without pain in the water because its buoyancy holds your body up while you move about, preventing strain on the joints. See your health-care provider before beginning a new exercise routine to determine your needs and limitations.

Clothing and Equipment

Choose the right gear to improve your experience in the water. Look for a swimsuit designed for performance rather than appearance. Look for a higher neckline to prevent scooping water into the bodice when you jump up and down. Other important aspects are secure straps and chlorine resistance to prolong the life of the suit. Although not required, water shoes or sandals keep you from slipping on the floor of the pool, and a hat and sunglasses will protect you from the sun if you exercise in an outdoor pool. Many facilities provide flotation belts to keep you upright in deeper water, as well as paddles, water dumbbells, webbed gloves and ankle cuffs to intensify the workout. If you exercise on your own, start with a versatile water noodle and add more equipment later if you feel you need it.

Precautions

As with any new exercise, start slowly and listen to your body. If you feel pain, dizziness, tightness or pressure in your chest, neck, shoulder or arm, seek immediate medical attention. If you have arthritis, performing range-of-motion and stretching exercises in warm water -- about 83 to 88 degrees F -- will relax your muscles and allow you the most freedom of movement, says MaryBeth Pappas Baun in her book "Fantastic Water Workouts." However, performing strenuous aerobic workouts in warmer water will raise your heart rate too high and cause over-exertion, so stick to gentler movements or move to cooler water.

Warming Up and Cooling Down

Warm up for at least 10 minutes before engaging in strenuous activity, says Baun. For the first five minutes, walk in waist-high or deeper water to prepare your muscles, joints and cardiovascular system for exercise. Then stride forward eight steps, then back four steps, swinging your arms in opposition to your legs. Slowly and gently stretch each part of your body before beginning the aerobic portion of your workout. At the end of your workout, cool yourself down by performing the same stretches and flexibility exercises, this time holding each stretch for at least 20 seconds. Concentrate on slowing your heart rate down to avoid injury to your muscles and joints.

Aerobics

After warming up, walk, jog or run backward and forward in the pool for 15 to 20 minutes, using a flotation vest or aqua noodle to keep you upright, says Baun. Any movement that keeps your heart rate up -- jumping jacks, kicks, dance moves, hops, marches and lunges -- will do. The idea is to keep moving. If you attend an aqua aerobics class, these moves will be set to music and demonstrated by an instructor. On your own, play lively music and enjoy the movement.

Exertion

You will get the most benefit from any exercise if your heart rate reaches your target zone. To determine your target heart rate, first calculate your maximum heart rate by subtracting your age from 220, according to Cleveland Clinic. Your target zone will be 60 to 85 percent of the maximum heart rate. If, for example, you are 40 years old, your maximum heart rate is 180 and your target zone is 108 to 153 beats per minute.

Resources

Before signing up for a class, watch a session or two to determine whether the level of exercise will meet your needs. Someone who feels uncomfortable in the water may prefer a small class that allows the instructor to give individual attention, while a seasoned swimmer may enjoy a deep-water class that uses a variety of equipment and devices for resistance training. If you want to exercise at home, borrow a DVD from the library to learn the moves, then make up your own routine.