Aquatic or aqua aerobic exercise is a cool and fun way to work out during the sweltering summer months. Dunking in the cool waters for water aerobic routine can take the drudgery out of your routine exercise schedule. Water aerobic routine is not just about splashing around the pool - it is an excellent way to burn off fat and build strength and aerobic capacity. In fact, water aerobics is known to benefit persons suffering from arthritis and multiple sclerosis. Find out how you can get a total body workout without breaking into a sweat!
Water aerobic activity is not about just swimming. It is a perfect exercise regimen even for fitness novices. Aerobic water exercise allows you to burn calories and build on your strength and flexibility. The buoyancy offered by the water causes less strain on your joints and muscles. It is not essential to be a swimmer to participate in water aerobic exercise. Some water exercises are performed in waist level water and chest level water while some water aerobics exercises such as jogging are carried out in deeper water where the person's body is completely submerged. A temperature-controlled swimming pool is the ideal location for a water exercise routine.
Water aerobic exercise routine can be adjusted to suit individual needs, restrictions and fitness levels. The advantage of exercising in water is that it offers resistance in all directions as opposed to land exercises where you work only against gravity. This multi-directional resistance is an excellent rehabilitating exercise.
Aerobic water exercise
Aerobic water exercise can include running, jogging and walking underwater in a pool. Not only will you develop stronger leg and hip muscles but it will do wonders for your cardio-respiratory fitness level. You can begin your aerobic water exercise with simple exercise like walking in the shallow end of the pool. Gradually you can move to thigh-deep and then chest deep water. An aerobic water exercise of around 30 minutes can help you burn about 300 calories. It is essential to keep yourself well hydrated when indulging in water aerobic exercise. Remember that as you submerge yourself in the water, you are reducing the stress on the lower part of the body but at the same time you are increasing the resistance. Equip yourself adequately before any water aerobic routine. Use moisturizer and water-resistant sunscreen to ward off the drying effect of chlorine. Invest in a good pair of water shoes for your water exercise routine.
Water aerobic routine
A typical water aerobic routine or workout lasts about 45 minutes and involves warm-up, cool-down and stretching exercises. Advanced water aerobics involves dance and calisthenics movements performed with or without music. Jogging, kicking and jumping are good aqua aerobic exercise routines. Each aerobic exercise in water should be held for about 20 -60 seconds. Both sides must be well stretched in turns. Rhythmic breathing is essential for any good aqua aerobic exercise. Let your body be in tune with the gentle flow of the water.
Walking laps: Walk 1-2 laps in the pool. Repeat about 5 times
Water squats: Stand in water with feet apart. Bend knees and push the hips back just like sitting on a chair. Bend till your knees are behind your toes. Repeat this water aerobic exercise about 5 times and you can feel your muscles stretch.
Water aerobic benefit
Nothing is more inviting on a hot summer's day than a cool pool of water - and if you can get your daily dose of exercise and fitness, you couldn't ask for more. Water aerobics is the best way to get a total body workout without overheating. Water aerobic benefits persons of all ages.
- Exercising in water requires you to support only 50% of your body weight.
- The risk of injury is comparatively lower on account of its low-impact nature. This makes it an ideal exercise for pregnant women.
- The stress and compression on the joints is lesser.
- The natural resistance offered by water leads to better muscular endurance and tone. You do not need any special equipment.
- Water aerobics benefits persons who are recovering from an injury and undergoing rehabilitation exercise therapy.
- Water aerobic exercise is ideal for those suffering from arthritis.
- The heart rate is maintained at a lower rate than in activities such as cycling and running. This could be on account of the cool environment and does not remove the fact that water aerobic exercise is just as effective.
- Of course, there is no denying that aquatic aerobic exercise is a refreshing activity and can be a wonderful way for a family or friends to spend an evening.