Water Aerobics

 

Since summer has arrived, the temperatures are increasing and there are days when the temperature is so high, all I want to do is hang out in the swimming pool.  This is the perfect combination to take advantage of water aerobics.  My mother was not a person who liked to workout but she was willing to walk or enjoy water aerobics down at the YMCA. 

Although this type of aerobics doesn't seem like it would do much, it is a low impact form of exercise that helps build muscles while improving endurance. 

The water in the pool, provides resistance and makes it harder to do certain exercises one does on land. In fact, the natural resistance of the water is able to engage muscles more fully and helps burn calories in a shorter period of time. A class usually lasts about one hour, is lead by an instructor, and is often set to music to help keep exercisers motivated. Consequently, you get a harder workout without putting too much stress on your joints.

A good class is made up of a warm-up, a cardio section, and some sort of strength training before a cool down. The exercises might include walking through the water, bicep curls, leg raises, and kick board moves and most of this is done in the shallow end because you aren't swimming.  

Water is great is because it provides buoyancy and this makes it easier on your joints.  Thus is is a great form of exercise if you have joint issues, recovering from an injury , or suffer from chronic pain. Water aerobics is popular with seniors and with pregnant women.

Water aerobics is classified as medium because it gets your hear rate up but won't hurt your joints.  In addition, it works the core because there are exercises such as leg lifts and lunges which work your abs and other core muscles.  It also works the arms, legs, glutes, and back. 

Furthermore, it helps improve your flexibility, gets your heart moving, helps tone muscles while building strength, and is classified as low impact.  This type of exercise is usually done at a gym or facility with a pool.  I've seen water aerobic classes at the local city swimming pool. If you have access to a pool at your apartment or at home, you can do a workout.

One simple exercise is to walk through the water. Begin by walking in the shallow end so the water level is at your waist. Stand straight and walk by setting your heel first and finishing on your toes so your foot is flat.  Do not walk around on your toes the whole time. Make sure to keep your arms by your side, moving them a little as you walk. Do this for 10 to 15 minutes.

Then think about lifting foam weights. For this you need to be in water that goes up to your shoulders. Stand straight with your arms next to your side with the palms facing up. Keep your elbows near your body and raise the weights to the top of the water, rotate your palms till they face down, and back down slowly to the original position.  Repeat 10 to 15 times.

Now instead of raising your arms to the front, raise them to the side.  You are still standing in water to your shoulders.  Raise the weights out and up slowly until they are level with your shoulders and the top of the water level.  then lower slowly until your arms are at your side.  Repeat for 10 to 20 reps.

Think about doing jumping jacks in water that is up to your chest.  The water provides resistance and makes it harder so you won't be doing it at the same rate.  You should do 10 to 20 reps to get the best results. So now you have four exercises to start you off.  If you are interested in doing more, just do a quick search for exercises and you'll be set.

Let me know what you think, I'd love to hear.  Have a great day.