Water aerobics works for people of all ages and fitness levels. It takes pressure off of the joints, which makes it an accessible form of exercise for almost anyone. Water aerobics can also offer an exciting change to an otherwise mundane exercise routine. Cardio, toning and stretching exercises can all be incorporated into a water aerobics routine. Exercises from each of these categories can easily be mixed and matched to develop personalized workouts.
Cardio Exercises
Cardio exercises are the easiest type of exercise to incorporate into a water aerobics routine. As long as the exercise involves movement, it can fit into the cardio section of your routine. The type of cardio exercises you choose will depend on whether you are exercising in a shallow or deep water pool.
Put together a shallow or deep water routine by starting with five to 10 minutes of water jogging. Follow up the jogging warm-up with a series of cardio exercises. Jumping jacks are a classic exercise that is a great addition to any water workout. Perform jumping jacks exactly the same as the ones on dry land--these will be harder because of the water's added resistance. Running tires is another simple cardio exercise that packs a great punch. The general idea of the exercise is to mimic the action of a football player running tires. Legs should be in a wide stance and shoulders should be just barely under the surface of the water. Flutter kicks, frog kicks, and treading water are also great exercises to add into your routine.
Toning Exercises
By using dumbbells designed for aquatic exercise, you can add a water aerobic toning routine. Toning exercises are easily adapted to fit a shallow- or deep-water workout. You'll need a flotation belt for deep-water exercise.
In shallow water, your feet should be approximately shoulder-width apart and you should maintain good posture throughout the exercises. In deep-water, point your feet straight down or extend them in front of you to increase the level of difficulty. Proper form is key with toning exercises, regardless of water depth. You can perform many of the same resistance exercises you do outside of the water in the pool. Bicep curls are a classic exercise that gives great results if performed correctly. As with bicep curls on dry land, the most important cue to remember is that elbows should be kept close to the sides. Lateral raises are another exercise that can easily be transitioned from land to water. Push the weights under water at your sides and slowly raise them to just below the surface of the water while maintaining a slight bend in the elbow. Another exercise to incorporate into a toning routine is "X" pull-downs. The weights should be fitted into an "X" and extended in front of you while being sure to maintain good posture. Then, pull the weights under the water, slowly to your stomach, and then return to the starting position. A general guideline is to start with three sets of eight repetitions for each toning exercise you perform. You can easily add additional sets or reps as the exercises become easier.
Stretching
Many of the same stretches you do on dry land can be performed in the water. Incorporating five to 10 minutes of stretching after each water aerobics workout will not only help to protect against injury but will also leave you feeling relaxed and rejuvenated after your workout.
A few stretches that are always useful to incorporate are those that target the quadriceps, the calves, and the torso. A quad stretch is easily performed by pulling one ankle up behind until your knee is bent. Legs should be close together and the knee should be pointed as straight down as possible. A runner's stretch is a perfect stretch to target the calf muscles. Step one foot in front of you and lean into this leg while keeping the other foot flat behind you. You'll feel this stretch in the calf muscle of the foot remaining behind. To stretch the torso, extended your arms to the sides to form a "T" shape. Twist to one side and hold for 20 to 30 seconds. Repeat on the opposite side.
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