Aerobic activity is any exercise that increases the body's need for oxygen. These exercises are often routines that involve rhythmic, consistent movement that raises the heart rate and increases the pace of respiration. When these movements are performed in a pool of water, the activity is referred to as water aerobics. This form of exercise is suitable for most people including many elderly and disabled individuals.
Benefits
The benefits of working out aerobically in the water are numerous. One of the best features of water aerobics is the lack of stress placed on the joints due to the buoyancy of the water. This feature allows many who are injured or overweight to exercise in a way that they could not on land. Working out in the water is also beneficial in improving muscle tone and flexibility for those with arthritis or osteoporosis. The water is also a good place for pregnant women to exercise safely. Water aerobics is also a comfortable way to work out during hot weather.
Equipment
The only essential piece of equipment you need for water aerobics is a bathing suit. Wear one that fits well and moves well with your body as you exercise. You may want to purchase a pair of water shoes or socks, especially if you will be working out in a pool that has not been resurfaced recently. Swim caps are often worn by women with long hair to keep it out of their faces while they work out. Other pieces of equipment that can aid you in exercising aerobically are water weights, pool noodles, kick boards and a floating belt. If you join a formal class, the instructor will likely have the necessary equipment available for his class.
Specific Exercises
There are a multitude of specific exercises that can be performed in the water. You can walk, jog, run, kick and jump to get started. The side of the pool provides a perfect area for warm-up and cool-down stretches. For variety in exercises, try jumping jacks, kick-boxing moves and knee lifts. Work the upper body by remembering to pump your arms and doing specific exercises, such as pushing down on kickboards or lifting water barbells. In general, perform exercises in chest-high water.
Considerations
Due to the coolness of the pool, you may forget that you are working hard and need to stay hydrated. Always keep a bottle of water on the side of the pool to drink before, during and after you exercise. Another consideration regarding water aerobics is the temperature of the pool. Always work out in a comfortable temperature, as a too cold pool may chill you and too warm a pool may lead to nausea. Build up slowly when you begin water aerobics, and consider taking a formal class to learn good technique and to stay motivated.
Warnings
It is easy to overextend yourself when working out in a pool, due to the comfortable nature of the water. Make sure you are not overdoing your exercises so you do not suffer from soreness or injury. Take your pulse rate periodically to ensure you are not exceeding 150 beats per minute. If you are, lower your pace. Also, though it is not absolutely necessary that you know how to swim to work out in shallow water, it is advisable to take some swimming lessons if you are not comfortable moving in the water. Always check with your physician before beginning water aerobics.
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