Water Aerobics Techniques

Water aerobics provides many benefits, like increasing cardiovascular fitness and improving your overall strength. Because the water supports much of your weight, water aerobics lowers the risk that "land" aerobics pose for muscle or joint injury. It is done in chest-deep water or shallower, so even those who are not great swimmers can participate. Water aerobics requires a few basic techniques to ensure you are getting the maximum benefit from your workout.

  1. Stance

    • One key thing to remember while doing water aerobics is to keep your feet flat. We tend to stand our toes in the water, but this will stress your calf muscles and can lead to leg cramps. If you're swimming on your stomach or your back, keep your head in line with your body. If your head is bent, the muscles of your back and neck are strained, and this leads to pain.

    Stretching

    • Back Exercise and Pain Relief recommends that you stretch before and after your water aerobics workout. Try standing in water that is about shoulder deep, extend one leg forward, and then back, stretching your hip flexor, quadriceps and hamstrings. Repeat with the opposite leg. To stretch your upper body, hold your arms out to the side, parallel to the water line. Move your arms in front of you until they cross, and then return themto your sides. Each of these stretches should be done in sets of at least five repetitions.

    Equipment

    • Water aerobics employs various types of equipment to get the most out of your workout. Buoyancy belts suspend your body at shoulder height, so that you can breathe naturally, focusing on your workout rather than staying afloat. Water weights provide resistance for an upper body workout, and resistance cuffs worn on the ankles or wrists will provide cardiovascular benefits to your workout. Water or pool "noodles" and kick boards allow you to work your upper or lower body while using these as a flotation device. You might also use water aerobic shoes, which provide added traction and protect your feet from scratches or cuts.

    Routines

    • Water aerobics routines include most of the same exercises as "land" routines. Walking, running in place, jumping jacks, lunges, and exercises that mimic cross-country skiing can be done in the water. The lower body is usually targeted in water aerobics because that's where the greatest muscle mass of your body is located. Combinations of leg and arm movements should be varied throughout your workout, including kicks, leg extensions, knee lifts and squats. You might also try walking, marching and jogging while holding water weights or wearing resistance cuffs.

    Frequency

    • If you want to maintain or improve overall health your routines should run 30 minutes a day, for as many days as you can each week. For cardiovascular health your workouts should run about 20 to 30 minutes for 4 to 5 days each week. For weight loss, your routines should run longer, about 45 to 60 minutes, 5 days a week; routines should include exercises that maintain a brisk pace.