Water Aerobic Exercise Instructions

Water aerobics is a form of exercise, which is practiced in shallow water, like in a swimming pool, etc. The other name given to this form of aerobic exercise is aqua aerobics. Apart from being a form of aerobic exercise, it is also used for resistance training. Variety of land exercises like land aerobic exercises, cross-country skiing, resistance arm exercises, etc. are combined together to design a water aerobics exercise routine. These exercises have become popular because this form of exercise supports the body, thereby reducing the chances of muscle or joint injury. It also helps people with various joint injuries, as less stress is placed on the joints, when these exercises are performed. Although the water aerobics benefits out number the cons of this form of exercise, it is important to follow the instructions while doing these exercises, to derive the best from this exercise.

Water Aerobic Exercise Instructions

The most important instruction in the set of instructions for water aerobic exercises is to have the appropriate gear. Often people neglect the importance of water aerobics shoes. They not only give some traction to the joints in the leg, but also give protection from minor injuries.

Like is the case with any land exercises, make it a point to start slow, till your body is all warmed up to take the stress and strain of the difficult exercises. If you are new to the form of exercise, you should not place undue stress on yourself and exercise for long periods of time. Increase the amount of time you exercise, as well as the intensity of the exercise gradually.

Once you start doing the water aerobic workout, try to keep moving all the time. However, if required you can slow down a little. At the same time, make sure your heart rate does not go above the target heart rate zone. Often while exercising people go beyond their limits, but this is not recommended.

Ideally some stretches need to be performed in water after a warm up. Before you get into the water, some stretches, which are difficult to be done in water, should be performed on land, to prepare your body well for the strenuous workout, which is to follow. At the same time, do not forget to do some stretches after water exercises as well.

Water Aerobic Exercises

Numerous exercises can be made a part of water aerobic exercise chart. Among the best water aerobic exercises for seniors as well as others is walking exercise in water to be performed for a few laps in water. When you start with water aerobics start off with walking in shallow water. Then you can gradually walk in waist deep water and then chest deep water. You may be surprised, the difference this will make to your weight and overall fitness. A water aerobics routine for seniors will have to be chalked out by a trainer.

Jogging in the pool is also a good way to warm your body. Jumping jacks is another alternative, you may want to consider. You may want to try doing the cycling movement by holding onto the railings of the pool. This is a great exercise, if you suffer from knee injuries. If you like dancing, then there are swimming pools, where they have water dance classes, which you can opt for.

There are a number of land exercises, which can also be performed in water as aqua aerobics exercises. Bodyweight exercises like squats, lunges, kicks, tuck jump, frog jump, scissors jump, etc. can easily be performed in water. Resistance of water will give you added advantage, when you do these exercises. When you do the routines for water aerobics regularly and get used to the exercises, you can add some free weights as well. You may want to make use of dumbbells and do some dumbbell exercises. A lot of upper body exercises can also be performed in water as well, along with the arm exercises. After you have finished these exercises, make sure you do some stretching to relax your muscles as well.

When you are new to water aerobics, it is recommended you seek help from a professional instructor. The aqua aerobic exercise instructions given by the instructor will go a long way in helping you with your fitness goal. You may also want to talk to your health care professional to ensure this exercise is the right form of exercise for you.