Working out in the pool provides a low-impact aerobic workout that improves your muscle strength while increasing your cardiovascular fitness level. The buoyancy you experience in water makes movements easier on the hip and knee joints. Water strengthens muscles by providing resistance for your arms and legs. Water aerobics is an effective workout for individuals who are overweight, pregnant or have chronic pain in their joints. Consult your physician about your aerobic exercise options before beginning water aerobics.
Jogging
If you're new to water aerobics, start in the shallow end. For a high-intensity workout, consider jogging in the deep end for a vigorous water jogging workout. Use a water flotation belt if you need support, then jog in a circular route around the shallow or deep end. Imagine you are running on a track in the water. Add variety to your routine by jogging while kicking, performing high knees or jogging backwards. Change the direction of your jog or jogging style every few minutes to keep your workout interesting.
Jumping Jacks
Stand in shallow water at a level that reaches between your chest and stomach. Begin with your feet together with your arms down, then jump out and in as you would when performing a jumping jack on land. Bring your arms out as you jump out until they are level with the water, then bring them back down as you jump in. The movement will be much slower in water as your arms and legs work against the resistance of the water. Perform three to five minutes of jumping jacks as a warm-up or as a cardio option between switching exercises.
Water Weights
Water weights look like oversized dumbbells. They are made out of form and used to add extra resistance during water workouts. Water weights allow you to perform upper body strength exercises in the water. Perform biceps curls, triceps curls, lateral and front raises, chest presses, shoulder presses and reverse flys using water weights. Add intensity and resistance to your water jog by holding water weights out from your sides or in front of you as you run.
Around the World
The "Around the World" is similar to an abdominal crunch and targets your abdominal, back and oblique muscles. Begin by treading water in an upright position with your arms out to the sides to keep your head out of the water. Extend your legs forward, then bring your knees in toward your chest. Stretch your legs to the right side of your body, then bring your legs back in to your chest. Straighten your legs out behind you, then return to the tuck position with your knees to your chest. Extend your legs to the left side, then tuck your knees toward your chests. Then repeat each motion for a total of 10 to 15 repetitions.
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