If you’re looking for a change from your usual fitness routine, why not try some aquatic training? Exercising in the water is a great full-body workout without the disadvantages of exercising on land. And what could be more refreshing in the hot summer months than swimming in the water while burning calories? And in winter, you can relax in a heated indoor pool, no matter how chilly it is outside. Below is an overview of the benefits of aqua aerobics and some helpful pool exercises that can work the major muscle groups in your body. You will learn water aerobics exercises to lose weight that you can use to keep fit at all times.
What are the benefits of water aerobics exercises
Because the resistance in water is greater than in the air, the same exercises you do on land can be more challenging in the water. With more resistance, your muscles work harder and you burn more calories in less time. With aqua aerobics you can get a great cardio workout and at the same time train Her:
Kraft
persistence
flexibility
According to the Centers for Disease Control and Prevention (CDC), this is especially helpful for people with joint diseases like osteoarthritis and rheumatoid arthritis. It’s also a gentler form of exercise for pregnant women and people with:
osteoporosis
Fibromyalgia
balance problems
joint injuries
Need special equipment
If you take an aqua class at a fitness center, the facility will likely provide all the equipment you need. Some pools even have water treadmills, elliptical trainers, and bicycles. Remember to bring the following with you
a towel
Bathrobe
a pair of swimming goggles
If you train on your own, you should buy the following equipment:
- Weights for the wrist or ankle. You can increase the resistance of your arm and leg movements in the water. You can find them online.
- foam dumbbells. They are light when dry but become heavy when you put them in the water. Buy them online.
- Hand paddles or resistance gloves. Both types of equipment can support your strength training in the water. Find out more about hand paddles and resistance gloves online.
- kickboard. A great tool for a lot of exercises, which allows you to hold on and stay afloat while you work your core and lower body. Find it online.
- buoyancy belt. With it you can keep your head above water and do arm exercises without going into the water. Buy it online.
Pool exercises for a full body workout
Here we show you some of the most well-known and effective water aerobics exercises that you can try out for yourself.
Running in the water – full body workout
Walking in the water is a good workout for starters, because this will give you a feel for how to create resistance. Walking in water can exercise your arms, core and lower body. You can increase the intensity by using hand or foot weights.
- Start walking in shallow water, about waist height.
- Lengthen your spine and walk by pressing on your heel first and then your toes instead of walking on tiptoe.
- Keep your arms in the water by your sides and move them as you walk.
- Engage your core and stand upright as you walk.
- Walk for 5-10 minutes.
Raise arms in the water – upper body
This exercise strengthens muscles in your arms. Use foam dumbbells to increase resistance.
- Stand in the water up to your shoulders.
- Hold the dumbbells sideways, palms facing up.
- Draw your elbows close to your torso while raising your forearms to the level of the water.
- Twist wrists to face palms down.
- Lower your arms back to the starting position.
- Perform 1-3 sets of 10-15 reps for each exercise.
Side arm raises – upper body
This exercise too upper body workoutis best performed with foam dumbbells.
- Stand in the water up to your shoulders.
- Hold the dumbbells to the side.
- Raise your arms out to the side until they are level with the water and your shoulders.
- Lower your arms to your sides again.
- Do 1-3 sets of 8-14 reps.
Back Wall Glides – Mid and lower body
This exercise helpsto activate core and lower body muscles.
- Hold onto the edge of the pool, draw your knees to your chest and press your feet against the wall.
- Push off the wall and float on your back as far as you can.
- Bend your knees to your chest, press your feet to the bottom of the pool, and walk back toward the wall.
- Continue this exercise for 5-10 minutes.
Jumping Jacks – full body workout
jumping jacks train both the muscles both the upper and lower body. You can add resistance with wrist and ankle weights.
- Stand in the water at chest height.
- Start with your feet together and your arms at your side.
- Jump by extending your legs outward while raising your arms overhead.
- Jump again and return to the starting position with feet together and arms by your side.
- Do 1-3 sets of 8-12 reps.
Leg Shoots – Core, Back, Legs
This dynamic exercise trained the core, lower back and legs.
- Explosively push your feet and legs forward and lie flat on your back.
- Pull your knees back towards your chest.
- Push your legs out behind you so you’re floating on your stomach.
- Do 1-3 sets of 8-12 reps.
High Knee Extensions – Mid and lower body
This Exercise strengthens muscles the midsection and lower body. Increase the difficulty by adding ankle weights.
- Stand in the water at waist height.
- Using your core, lift your right leg and bend your knee until your leg is level with the water level.
- Hold the lifted leg for a few seconds.
- Extend the leg straight and hold this position for a few seconds.
- Slowly lower your leg back down while keeping it straight.
- Repeat this movement with your left leg.
- Continue for 5-10 minutes.
Leg Kicks – Mid and Lower Body
So you train the muscles in the middle of the body and in the legs. Use ankle weights to make the exercise more challenging.
- Hold onto the edge of the pool or hold a kickboard.
- Perform a scissor kick with your legs.
- Perform a breaststroke kick with your legs.
- Then do dolphin kicks.
- Do each kick for 1-3 minutes.
Safety tips when training in the water
When you do water aerobics exercises, you may be sweating more than you realize. Therefore, make sure that you drink enough liquid before and after training.
Use a flotation device if you are not a strong swimmer, e.g. B. a buoyancy belt or a life jacket.
Avoid exercising in a pool heated above 32°C.
Stop exercising if you have any of the following conditions:
- light-headedness or dizziness
- heavy breathing
- nausea
- weakness or fainting
- Pain or pressure in your chest or upper body