The physical laws and properties of water provide a prime environment for quality exercise. Understand and apply these principles to basic water movements in order to gain muscle tone, cardiovascular intensity and challenge your core. Four of the eight categories are presented here with standard water exercises.
Speed, Power and Force
Combine the properties of speed, power and force to the standard side-to-side rocking horse exercise. A side-to-side rocking horse, is performed by alternately jumping on one leg and lifting the other leg out to the side. The arms sweep back and forth across the front of the body in opposition to the legs. Add the intensity of speed by performing it small and quick. Add the intensity of power by increasing strength to the movement. Further increase the intensity by making the motions bigger. That means, reaching the entire body and arms away from the lifted leg. The force of both arms and core muscles repeatedly reversing the motion will provide an ample aerobic experience.
Inertia
Inertia, as applied to water aerobics, is the act of moving through still water and thereby creating a current. These currents can be used for resistance. Jogging in place will elevate your heart rate. However, jogging six steps forward then six steps backward, called a zipper jog, will heighten aerobic intensity. Use this concept to create a vortex. Have three to six participants form a circle and hold hands. Cue them to run sideways clockwise two times around or until the water in the center begins to swirl. Call out to them to reverse direction. It will challenge them to overcome the water's inertia.
Resistance
Moving through water in certain ways can provide more resistance and increase muscle strength and aerobic intensity. Apply this principle to the cross-country ski. Cross-country ski starts in a forward lunge. Arms are in opposition to the legs, which means, right leg forward and left arm forward. Jump and switch your arms and legs. Flatten your hands into a "blade" position. Slice your hands through the water with your cross-country ski. Make it harder by rotating your thumbs in toward your thighs. You have increased surface area and increased resistance. Travel your cross-country ski side to side, four to the left and four to the right, for enhanced resistance and intensity.
Leverage
Leverage is used to increase and decrease exercise intensity and to modify movements for joint safety. Leverage applies to the length of the object being moved through water. A longer lever increases the work load to the accompanying joint and muscles and increases the aerobic intensity. Apply this concept to the bent knee jog and the forward scissor kick. Start with a bent knee jog for 30 seconds then change to a forward scissor kick, for 30 seconds. Continue to alternate these movements that change levers and you will experience intensity intervals. A participant with low back pain might not be able to perform scissor kicks because the lengthened lever increases the work load to the trunk stabilizers.
References
- "YMCA Water Fitness for Health"; YMCA of the USA; 2000
- "Water Fitness Basics, Instructor Resource Guide"; National Fitness Association of Minnesota; 1992
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