Water Aerobics: Routines for Water Aerobics

Water aerobics have become a hit to beat the sweltering heat in summers. They are a good change from the regular workout routines. If you think water aerobics is all about splashing water in the swimming pool, you are sadly mistaken. In fact, water aerobics is an excellent way to burn fat and also build strength and aerobic capacity. These days a number of patients suffering from arthritis are recommended to go in for water aerobics, as it provides excellent support for the body. Normally, water aerobic routines differ for different classes. The routines normally depend on the composition of the class. Let's see some routines for water aerobics.

Routines for Water Aerobics

The most important point to be noted, when designing water aerobics exercise routines is, that the routine should comprise synergistic series of movements. There has to be a set order, when the routines are designed. Some of the important points to remember, when you design a water aerobic routine are:

• Any water aerobic routine should consist of a warm up and cool down of about 10 minutes each. The warm up can include jogging, jumping jacks in water.
• There should be some resistance exercises in the routine, which will help in weight loss as well as toning of the body.
• The A-step routine from the land aerobics routine can also be included in the water aerobics routines.
• If the class comprises youngsters and / or middle age people, you can also add weighted exercises to the routine.
• You can also choose to design different routines and incorporate different muscle groups in each routine as well. A suggestion can be to have an aqua kick boxing routine or aqua Pilates routine, etc.
• If the class comprises only beginners, you will have to design shallow water aerobic routines for this class. Not everyone will be able to do the routines in deep water.

Commonly Used Exercises in Aqua Aerobics
Now, let's see what are the commonly used exercises in water aerobics. Swimming is the first and the foremost important exercise of a water exercise class. Depending on the physical fitness and endurance, the speed and distance of the laps can vary. Different strokes can also be incorporated in these laps. They will give a cross training effect to the water aerobics routines. Step routines can very easily be incorporated in a water aerobic routine although, you will not require the bench steps for aqua aerobics. Water provides excellent support as well as resistance. Different kicks like front kicks, side kicks, cross kicks, back kicks, etc. can also be incorporated in aqua aerobics routine. Walking forwards, backwards, sidewards is a good way of bringing about a variation in the workout. It can also be used as a cool down exercise between two intense exercises. Do you know you can also incorporate some cycling exercise in your water aerobics routines? Cycling routine can be done either by holding onto the railings of the swimming pool or just as you are floating on water. The body can be positioned either horizontally or diagonally, when you do this exercise. Different weighted exercise can also be included in the routine. If you do not want to the regular weighted exercise, you can choose to tie water weights to your ankles, hands, stomach for extra resistance and effort.

Sample Routine for Water Aerobics
You can do a warm up by walking in water for a couple of minutes, followed by jumping jacks or a jog in water for a minute or two and then a couple of swimming laps. This will warm you up sufficiently. Then start with the breast stroke, with which your hands will be in front of you and your legs will make a frog kick motion. This will help in working out the inner thigh area. After this strenuous exercise, you can do some water punches. Make sure your hand is in straight line with your shoulder as you do this exercise. Now that you have got a break, start walking fast in water and swing your hands as you do that, but make sure your hands do not bend at the elbows. Have you seen how a dog paddles in water? Yes you guessed it right. You will also paddle in water, but make sure you take short scooping strokes with your hands. By now you have got sufficient rest for your legs. Hence start bicycling in water. Do this for a considerable amount of time. You can choose to add swimming laps in between. For a cool down, make sure you include some stretches. These can be done on the side of the pool. Make sure you stretch your arms, legs, shoulders well.

Water aerobics routines differ from the land aerobics routine in that swimming, laps, etc., are a major part water aerobics routines. The other difference between the two is that no bench steps are used in water aerobics. These routines can also be designed for recuperating athletes, old and young alike. At the same time, they are not very harsh on the joints.