Water aerobics exercise refers to exercise routines that are done in the water. These exercises are also known as aqua aerobic routines, water aerobic workout, aquatic therapy or aqua fitness.
Aerobics exercise is a physical exercise which increases the heart rate and the body's intake of oxygen long enough to benefit the condition of the human body. Water aerobics exercise is not just about swimming but it is a complete package of exercise wherein one burns calories and maintains their body. Water aerobics exercise can prove worthy enough for those people who really care about their bodies. Also, these exercises are the ideal alternative for those with injuries or medical problems and wanting to regain or keep fitness, muscle tone, and weight control.
Water aerobics exercise routines are a cool and fun way of working out during the hot weather. For these exercise, you exercise and tone your body in the water. To practice water aerobic exercises, you don’t necessarily have to be a swimmer. Many exercises can be done in water; some are carried out in different levels of the water like waist level and not so deep waters, while other water aerobic exercises for example jogging is done in deep water where the body is wholly immersed in the water. To carry out water aerobic exercises in deep water, flotation devices are used.
Water Aerobic Exercises:
Water aerobic exercises are typical exercises that you may do on the land but instead they are performed in the water. Some typical exercise routines include walking or jogging in place in the water, hopping or jumping jacks, reproducing cross country skiing and a range of arm movements. Strength training movements will also be incorporated in many typical exercises. In order to tone and build your lean muscle mass, water supplies an excellent resistance to the body.
Many people are not capable to participate in land aerobics. People, who have joint injuries and diseases or who are carrying a few too many pounds with back problems, require an alternative exercise. Water aerobics exercises can be a huge success for such people. Water aerobics tend to take the format of a traditional aerobics class with an instructor. Flotation belts are given to most participants to wear to keep them up in the water. In the class, some instructors use various props, including fins and webbed gloves.
Water aerobics exercise routines:
Though water aerobics are differ from land aerobics but some basic rules are same for both.
- Start slow
- Slowly increase time and intensity of exercise.
- Try to keep heart rate within your target zone.
- Try to keep moving throughout workout however ease up if you need to
- Carry out some stretches in water after a warm up but also do some stretches, that are difficult to do in water, on land.
Here are some water aerobics routines that you could mix up and carry out according to your needs and inclinations.
- Dance to some music piping through the sound system or your water proof headset.
- Kicks: Vary the angles. This will stretch & aerobicize at the same time.
- Walk (forwards, backwards, and sideways) or slow jog. You can walk between some of the more intense routines to cool down & get ready for the next movement.
- Bicycle: Try doing the movement holding on to railings or just floating, with your body positioned horizontally or diagonally.
- Hopping w/ bobbing: As if bobbing for apples. That’ll get your blood pumping.
- Swimming: Visibly, you can do laps varying speed and distance according to your fitness level. Vary strokes also to produce cross training effects.
Equipment for water aerobics exercises:
- Aqua shoes are a must as they provide traction to perform exercises
- You will require goggles if your workout will include swimming laps.
- Swimsuit or any other allowable outfit & shorts.
- Swim caps may be used to keep hair out of your face and reduce the harsh effects of pool chemicals on your hair.
Advantages of Water Aerobics Exercise Routines:
- Water aerobics exercise routines are great alternative for those people who suffer from stiff joints as they will notice much more freedom of movement after a class due to the heated water.
- The water removes all impact on the joints. This is particularly helpful for those with painful joints and weight issues.
- The water supports your joints. For those recovering from injury, the water will act as a buffer, making it much easier and less painful to exercise the joint.
- You do not need to be able to swim to participate in a class.
- There are classes of various intensities, ranging from very gentle to intensely vigorous.
- Increased flexibility. The extra exercises and stretches will result in extra flexibility throughout the body. This will be most apparent in the regions of stiff and painful joints.
- Get fit without pain. Those who thought their days of jogging and dancing were over should think again. All sorts of movements planned to increase the heart rate are possible in a water aerobics class.
- No strain on the bad back. The bad back is supported and will not be jarred when exercising in the water.
- The water acts as resistance, fantastic for muscle tone and strength training.
- Pregnant ladies can exercise vigorously without fear of overheating.
- Water aerobics is an excellent form of exercise for burning both fat and calories.
- These are cost effective exercises. Generally, water aerobics classes are an inexpensive option for getting fit.
- The feeling of weightlessness can be liberating for some. Taking the weight away from joints means a more thorough exercise program without stress or injury.
- Safety - water aerobics routines are less likely to result in falls and bumps that land exercises can with associated injuries.
- Water exercise is cooler and more comfortable than exercise on land especially in warm weather.
Disadvantages of water aerobic exercise:
- Water aerobic exercises require access to a swimming pool.
- This form of exercising can get costly because everyone has not a pool. You may need to dish out money to use a pool or enroll in a water aerobics class.
- Additionally to the cost of the swimming pool facility, many places charge an additional fee for the aerobics class.
- Water aerobics do not burn as many calories because of the support that water lends you. Although the water supplies additional resistance, making the exercise a bit more challenging, the speed at which you can perform the exercise is decreased due to the water resistance.
If possible, then adding at least one day a week of water aerobics exercise is a great way to get fit and healthy and keep your exercise routines varied.
Water Aerobics Exercises : Water Aerobics Line Jumping video from Youtube:
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