How to Do Water Aerobics for Cardio

If you are looking for a form of exercise that provides a full body workout, without any impact on your joints, water aerobics is a good choice. The lack of impact on the joints makes water aerobics workouts a widely used exercise program for seniors, pregnant females and athletes who are rehabilitating an injury. Like other aerobic workouts, you should begin your water routines gradually, build your intensity level, and then gradually decrease your heart rate. Check with your health care provider before beginning an exercise program.

Instructions

    • 1

      Warm up for between five to 15 minutes, depending on the water temperature. When the water temperature is cooler, you will need to warm up longer to get used to the temperature. The purpose of the warm up is to gradually increase your heart rate and to begin the process of lubricating your joints.

    • 2

      Begin your warm up in waist-deep water and start walking across the pool, while gently swinging your arms. Stand straight, and avoid leaning to the side. Increase your intensity by cupping your hands as they work against the resistance of the water and by gradually walking faster.

    • 3

      Move to chest-deep water, and begin slow jogging across the pool. The deeper water will provide more resistance, and you will have to work harder to move through it. Consequently, your heart rate should stay elevated. As an alternative to your deep-water jogging, you can perform dance moves to your favorite music.

    • 4

      Move back to waist-deep water, and resume walking across the pool. Your goal is to gradually bring your heart rate back to a resting level. Start with a brisk walk, swinging your arms much like you do on land. Gradually decrease your walking speed, and cease swinging your arms.

    • 5

      Perform stretches on all your major muscle groups. The stretching period should be approximately three to five minutes in length. Stretching improves your flexibility, which is an important component of fitness. According to the American Council on Exercise, support from the water allows you to perform stretches that might otherwise be difficult on land.