The American Heart Association recommends regular aerobic exercise for its numerous health benefits. Aerobic exercise can reduce blood pressure, control diabetes and obesity, reduce the risk of heart disease, regulate triglyceride levels and improve cholesterol levels. Aerobic activities work major muscle groups, such as the arms and legs, and provide a continuous workout for the heart and lungs. Swimming and water aerobics are low-impact exercises that can accommodate nearly every skill and fitness level.
Hand Web Workouts
Hand web exercises require water aerobic equipment, either hand webs or paddles. Hand webs fit over your hands like mittens and provide extra resistance in the water, strengthening your arms and increasing the intensity of your workout. Most pools at gyms and wellness centers provide water aerobic equipment such as hand webs.
Water walking with hand webs is a good beginner exercise for people who cannot swim or wish to avoid deep water. In waist-deep water, walk just as you do on land, allowing the hand webs to create resistance as you swing your arms. According to the American Heart Association, aerobic activity should last about 30 minutes per session. However, if you are just starting a new workout routine, you can work up to this goal gradually, starting with shorter sessions.
Water walking can be modified to create a more or less intense workout. You can start without the hand webs if you find this level too difficult, then gradually add the use of hand webs for longer periods of time. In order to increase the difficulty of this workout, move the activity to neck-deep water, which will increase resistance.
Aquatic Jumping Jacks
On land, many people find jumping jacks too high-impact, causing joint pain and potential knee problems. However, water aerobics are low impact because submersion in neck-deep water takes about 90 percent of your body weight off your joints, according to the Ohio State University Medical Center.
Each aquatic jumping jack is a two-part jump. Start with your feet together, flat on the bottom of the pool. Your head should be above water even with your knees slightly bent. Start with your arms at your sides, then jump straight up, bringing your arms up as you do. At the height of the jump, extend your arms over your head and point your toes; your body should form an X-shape. Land with your feet apart, knees bent and arms over your head. Jump again, this time returning to your starting position upon landing. Aim for 10 repetitions of the two-step process.
Swimming Routines
Swimming is a somewhat advanced water aerobic activity with high calorie-burning potential. The American Heart Association estimates that a 150-lb. person swimming at a rate of 25 yards per minute will burn about 275 calories per hour, while a rate of 50 yards per minute burns 500 calories per hour. Consider swim lessons, offered at most public and membership pools, if you do not already know how to swim. Beginners can start with a kickboard or other floatation device.
Swimming offers a varied workout because you can use different strokes, such as the breaststroke, backstroke, butterfly and freestyle. You can also vary swim length and speed, and you can add resistance by using hand or foot paddles. The U.S. Masters Swimming website recommends starting with 30-second intervals: swim for 30 seconds, then rest for 30 seconds for a total of 10 cycles. Gradually increase the length of your swim by no more than 10 percent each week.
References
- American Heart Association: Physical Activity
- MayoClinic.com: Slideshow -- Aquatic Exercise How-To's
- Ohio State University Medical Center: Aquatic Exercise -- Lower Body Strengthening
- Women Fitness: Top 10 Exercise to Get Fit in Water
- American Heart Association: Physical Activity Calorie Use Chart
- U.S. Masters Swimming: Starting a Swimming Routine
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