Water Aerobics Exercises

Although many people associate water aerobics exercises with senior citizens, pregnant women and obese individuals, it can actually provide an effective alternate workout during hot weather. Water aerobics exercises can be performed with or without special equipment.

When temperatures soar, many people search for ways to maintain their fitness level while remaining cool. Participating in an aqua aerobics program is one of the hottest ways to stay cool. Additionally, if you are experiencing burnout from your current routine, a water aerobics class can refresh your enthusiasm about exercise.

Buoyancy is one of the other major benefits of pool aerobic exercise. It is a low, or, in deep water, a no-impact workout, which puts less strain on the joints. In fact, many elite runners cross-train with aqua jogging, as a means of continuing their daily aerobic conditioning without the risk of muscular-skeletal injury. However, in addition to buoyancy, water provides resistance, which can add intensity to your aerobics routine.

Research has show that aqua-cardio activity can increase lean muscle mass. A study performed at the Department of Health and Kinesiology at Texas A&M University compared land treadmill exercise with under water treadmill training. While both groups lost a considerable amount of body fat, the underwater treadmill group gained a significant amount of lean muscle mass, which might be attributed to the resistance created by water. Fortunately, you don't need an under water treadmill to reap the muscle toning benefits of aqua walking or jogging. The resistance of the water creates a balance challenge, which means that you need to use your deep core muscles in order to maintain an upright position.

While specialized water aerobic equipment is not really needed, it can add intensity to the workout. In addition to under water treadmills, some companies make a special type of non-skid step, which enable you to perform the same types of step aerobic movements used in a land-based step class. Other water aerobic products include:

• Resistance Tools: Aqua hand weights, ankle weights and a product called web hands can provide extra resistance during an aqua-cardio workout.
• Buoyancy Tools: An aqua jogging belt can provide buoyancy in deep water. This is perfect for anyone who wants to get the benefits of deep water running,but does not have deep-water swimming skills. While aqua jogging belts can be expensive, an aqua noodle can be purchased at most toy stores. These inexpensive tools can be placed between your legs and aligned so that they are positioned higher behind your body than in front. Noodles can be used for deep-water buoyancy.
• Water Aerobic Shoes: If you are performing water aerobic exercise in shallow water, there will only be a minimal amount, if any buoyancy. As such, you might require a special type of aqua aerobic shoe.
• Water Aerobic Scarves: Some companies make a product call the EnerQi flow scarve, which are composed of a quick-drying wrinkle-free nylon blend material. These scarves create extra drag and resistance, and are often used in dance-oriented aqua aerobic classes.

Many of the movements performed in traditional land aerobics can be performed in the pool. These include:

• Jumping jacks
• Knee lifts
• Twists
• Cross country ski moves

You can also get a group of friends and practice running in circles with a group of friends. On cue, change directions. You will be running against the current you just created, which will add, fun, variety and challenge.

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