Aquatic Exercise Routines

Working out in the water offers not only a fun workout experience, but also an invigorating one, as well. Working out in the water is easy on a person's joints, as the water essentially cushions the motion in the few times there is impact. In addition, an aquatic exercise routine can be done solo or in a large group, such as in water aerobics. Whether a person works out alone or with others, a great workout will result in increased endurance, flexibility and muscle tone.

  1. Warming Up

    • Initially, you should do a warm-up the same way you would do so when engaging in other exercise options. Thus, begin with five minutes of full-body stretching outside of the pool. Pay attention to stretching the leg muscles and hamstrings, as well as the neck and back by performing neck rolls and flexing the back. Thereafter, you may enter the pool. Once in the pool, begin by marching across the length of the pool several times to increase your heartbeat.

    Part One: Aerobic Workout

    • Begin by running through the water in five repetitions. Each repetition should include two lengths of the pool--once to the far side and then back again. Thereafter, do jumping jacks while traveling along the length of the pool while you are submerged in the water. Do four repetitions. Follow this by holding onto the side of the pool and doing leg kicks for three 30-second intervals for five minutes.

    Part Two: Weight Training

    • In the next portion of the routine, use a set of water weights and a boogie board for weight training. First, take the weights, push them under the water and keep them underneath the surface. In 30-second intervals, make circular motions with the weights underneath the water. Continue the intervals for five minutes. Thereafter, take a boogie board and press the end of the board under the water, holding the board underneath the water for 10 seconds for a five-minute period.

    Part Three: Cool Down

    • Finally, you will cool down from your exercise routine. Begin walking back and forth in the water for about three minutes. Thereafter, perform stretching of your legs and arms. Then, get out of the pool and stretch your legs, arms, neck and back while standing. Then, sit on the floor on an exercise mat and stretch your legs, flexing and releasing your leg muscles.