Water aerobic workouts are a fitness option for many people, particularly those with joint problems or other conditions that make high-impact exercise difficult. Water provides extra resistance for walking, lifting weights and toning exercises, upping your calorie burn while remaining light on your joints. Take a class in your area or work out in the water on your own.
Basics
A water aerobics routine can take several forms. You can do many physical activities underwater that take place on land -- such as walking, jogging, dance moves and toning moves such as lunges. If you're just starting out, get used to the feel of moving in the water by walking in waist-high water. Step slowly, placing your whole foot on the bottom of the pool, and swing your arms as you would when walking on land. If you find yourself losing your balance, tighten your abdominal muscles to prevent leaning.
Advanced
Once you're used to walking, try it in slightly deeper water, or try jogging. Add lunges, leg lifts and other resistance moves to your workout. Boost the intensity by lifting your knees higher, or by alternating fast and slow sets. If you're working out on your own and unsure what to do next, turn on your stereo and do some basic dance moves to a favorite song. Any movement you're safely capable of doing underwater is good.
Classes
Check with schools that operate indoor pools -- they often open the pool up to public use and instruction, and your community center or recreation department may offer water aerobic classes at the pool. If there are no classes in your area but you have access to a neighborhood or private pool, you can do water aerobics on your own -- or start your own class with friends.
Equipment
Equipment can enhance your water aerobics routine. Water shoes protect your feet and help them grip the pool bottom, while hand webs or small hand weights increase resistance. A water noodle helps you maintain your balance in deeper water and can be used as a flotation device if necessary. Get a leg workout by using a kickboard.
Member Comments