Water aerobics combines cardiovascular and muscle-toning exercises while incorporating water's body-cushioning effects. Trained instructors lead classes in shallow or deep water. Your class typically begins with a short warm-up period. Continue your workout by combining jumps, kicks and strides with muscle-building arm moves. Work at your own intensity, and enjoy a cool-down that incorporates stretching and lower-intensity movements. Find water aerobics classes at YMCA complexes, community pools and private athletic facilities.
Class Formats
Select a water aerobics class that matches your needs and abilities. Shallow-water classes are common, although deep-water sessions offer more endurance-building opportunities. Lower-intensity prenatal water aerobics routines are geared for pregnant women who want to stay fit. Lower-impact water exercise classes focus on range of motion and muscle strengthening. These classes are ideal for seniors and those with limiting medical conditions.
Do-It-Yourself Workout
Design your own water aerobics workout that combines vigorous cardio work with muscle-toning moves. Begin with deep-water leg raises and arm sculls, and continue with an otter-like roll that incorporates a beach ball for added difficulty. Challenge your balance and endurance by moving your body down the pool while you maintain a "V" position. Execute full-body dolphin kicks while bracing against the side of the pool. Perform as many repetitions of each exercise as possible in 30 seconds. Rest briefly, and repeat each move. Schedule a day of rest in between these demanding workouts, recommends master fitness trainer Greg Moe.
Benefits
Water aerobics routines provide a vigorous cardiovascular workout for exercisers who want to avoid bone-jarring land-based moves. Water reduces stress on your joints and bones by approximately 90 percent according to the American Council on Exercise, and allows you to extend your range of motion by performing stretches that would be difficult on land. Strengthen your muscles with the water's resistance and equipment such as foam dumbbells and paddles.
Considerations
Assess your overall physical condition before beginning water aerobics workouts. Obtain your physician's approval if you do not exercise regularly, have a chronic medical condition, or are extremely overweight. Include a warm-up segment to prepare your body for higher-intensity moves, and do not overwork your body beyond its capabilities. Lower your heart rate and stretch your muscles during your cool-down.
References
- North Kansas City Community Center: Water Aerobics Class Descriptions
- Meadowlands Area YMCA; Water Aerobics Classes: Low-Impact Exercise Routines
- Fitness; Slim Down in a Splash: Pool Work-out; Lara McGlashan
- American Council on Exercise: Get Into the Swim of Things
- The American Congress of Obstetricians and Gynecologists; Exercise and Fitness; Sept. 2010
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