Getting fit can sometimes feel like a chore, but with water aerobics workouts, you can have fun, get fit and enjoy all the great health benefits associated with water-based exercise. By lifting weights, running, swimming and other exercises, you can keep your body toned and your heart healthy while having a good time. So dive into fitness with these fun and effective water aerobics exercises!
What is Water Aerobics?
Water aerobics is an exercise regimen that is performed in a swimming pool. The movements performed in water aerobics are very different than those performed in dry-land aerobic classes. In water aerobics, the water provides resistance for movements and can be used for stretching and toning muscles. This type of exercise is often used to help those with joint and muscle pain.
Benefits of Water Aerobics
Water aerobics is a great form of exercise because there are many benefits that come from working out in the water. Here are some of the benefits of water aerobics:
• Improved cardiovascular fitness
• Increased muscle tone
• Decreased joint and muscle pain
• Relief from osteoarthritis pain
• Reduced stress levels
• Improved balance
• Increased flexibility
• Reduced risk of injury
• Increased mobility
• Strengthened muscles
Getting Started with Water Aerobics Exercises
Before getting started with a water aerobics workout, it’s important to find the right class or instructor. Speak with a doctor beforehand if you have any medical conditions that could be aggravated by water aerobics. If you’re a beginner, look for a class that moves at a slower pace and has lighter resistance.
It’s also important to ensure you have the right equipment. You’ll need a bathing suit and a swimming cap. You may also need a life jacket, floatation device, or water belt to stay properly buoyant in the water.
Types of Water Aerobics Exercises
There are many types of water aerobics exercises that can be done to increase fitness levels or improve muscle tone. Here are some of the most popular water aerobics exercises:
• Stationary Leg Lifts: Stand in chest-high water and raise both legs at the same time. As you lift your legs, press your toes towards the water’s surface, hold for a few seconds, then lower your legs back down.
• Knee To Chest: Kneel in chest-high water and bring your left knee towards your chest, making sure to keep your back straight. Hold for a few seconds, then release. Alternate between your left and right knees.
• Water Presses: Stand in chest-high water and raise both arms up over your head. As you press your palms into the water, lean forward and bring your hands underneath water. Hold for a few seconds, then press your hands away from your body and lean back as you press your palms back up to the surface.
• Lateral Arm Movement: Stand in chest-high water with your arms at your sides, elbows bent. Push your palms away from your body and rotate your arms in a pulling motion, repeat alternating between your left and right arms.
• Arm Rotation: Stand in chest-high water and clasp your hands together in front of your chest. Rotate your arms in a circular motion, then repeat in the opposite direction.
• Kickboard Treadmill: Put a kickboard under your arms and then walk in place against the wall or edge of the pool. This will create a treadmill-like motion that helps increase heart rate and aerobic condition.
• Step-Ups: Step onto a pool bench or deep-end ladder and back into the water, repeat 15-20 times for a full body workout.
• Aquatic Pushups: Place your hands on a pool wall or edge and lower your body into the water. As you push yourself out of the water, keep your body in a straight line.
Water Aerobics Workouts
Here are some water aerobics workouts you can do to get fit and have fun:
• Water Jog: Start by facing the side of the pool. Jog in place in chest-high water for ten minutes, then end with a cool-down.
• Interval Workouts: Add interval workouts to your water aerobics routine. Alternate between high and low-intensity exercises for 20-30 minutes.
• The Ultimate Workout: Start by warming up with five minutes of jogging in the water. Then move on to step-ups, water presses, lateral arm movements, aqua pushups and kickboard to readmill. Cool down with five minutes of jogging in the water.
• Group Exercises: Grab a few friends and do water aerobics exercises together. Take turns leading the class and adding fun challenges to keep everyone motivated.
Safety Tips for Water Aerobics
Water aerobics workouts are a great way to stay fit and healthy, but it’s important to practice safety when using the pool. Follow these safety tips for water aerobics:
• Wear a swim cap to keep your hair away from your eyes.
• Wear fitted swimming goggles to protect your eyes from chlorine.
• Hydrate frequently before, during, and after the workout.
• Take frequent breaks as needed to ensure that your body is not overworked.
• Know your limits and avoid overexertion.
• Talk to your instructor if something doesn’t feel right.
• Don’t forget to stretch after each exercise session.
• Stay alert while in the pool and be aware of your surroundings.
• Always swim with a buddy to stay safe.
Enjoy the Benefits of Water Aerobics
Water aerobics is a great way to get fit in a fun and enjoyable way. It can help improve your health, reduce joint pain, and increase flexibility. So dive into a pool near you and start enjoying the benefits of water aerobics!
