Water aerobics is a low-impact form of exercise that can be beneficial to all people, including those recovering from injuries, those with arthritis and other disabilities, the overweight, the elderly and pregnant women. There are various types of equipment used in a water aerobics class that aid with increasing the difficulty of the exercise and allow your muscle groups to engage better while in the water.
Introduction
The buoyancy of water reduces your body weight by about 90 percent, which relieves stress on your bones, joints and muscles. Exercising in water offers full-body resistance, which means the water itself acts as a weight. All components of fitness, including muscular, cardiovascular, endurance, strength and flexibility can be achieved with water aerobic exercise.
Water Weights Exercise
Water weights, which are barbells made of foam, can be used to strengthen your arms. Grip a weight in each hand underwater with your palms facing up and your arms by your side. Slowly raise your forearms until they are level with the water, keeping your wrists straight and your elbows close to your body. Slowly turn over the barbells so that your palms are now facing the bottom of the pool. Push your hands down until your arms are straight down at your side again. Repeat this exercise 12 to 15 times, or as you are able.
Kickboard Exercise
A kickboard, also known as a swimmer's board, is a flotation device that helps a swimmer practice his kick action. In water aerobics, kickboards are used as another form of resistance that helps to actively engage muscles. Stand up straight with your legs about shoulder-width apart. While tightening your abdominal muscles, hold a kickboard at each end, and extend your left arm. Keep your right elbow close to your body. Move the kickboard to the middle of your body, then extend your right arm with the left elbow close to your body. Repeat 12 to 15 times.
Noodle Exercise
Noodles can be used as a floating or resistance device. Depending on the exercise routine, they provide leg, abdominal and upper body strengthening. One leg exercise with a noodle involves leaning with your back against the wall of the pool and tying a noodle around your foot. Hold your arms up with your back against the pool for stability. Slowly raise your leg as high as you can, then bend it at a 90-degree angle, then return it to the floor of the pool. Repeat 12 to 15 times, then switch the noodle to the other foot.
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