How To Do Water Aerobics Exercises

Looking for a low impact way to improve your cardiovascular health? Water aerobics will increase your flexibility, muscular strength, and endurance without stressing your joints. As with any type of aerobic training, aim to work within your target heart rate for at least 20 minutes for maximum cardiovascular benefits. If math isn't your cup of tea, then do a simple talk test while you exercise. If you can sing "The Star Spangled Banner" without missing a beat, then it's safe to say you're not working out as hard as you should be. Your aim should be to carry on a partial conversation.

There are a wide variety of water exercises to choose from for your aerobic routine. You can walk, jog, and strength train. Or try something different in the water, like kickboxing or yoga. Buoyancy equipment, ranging from flotation belts to kickboards, offers extra stability. Resistance equipment, like webbed gloves and swim fins, adds intensity to your workout. There are even treadmills, stationary bikes, rowers, and stair steppers that have been designed for use underwater.

Exercising in the water is a bit different from exercising on land. Water has a higher resistance than air. This makes exercising in water more challenging. There are a few things you need to know before doing water aerobics exercises.

1. BUOYANCY AND DRAG Buoyancy and drag are two important factors that determine the intensity of your water workout. Drag is the resistance you feel when moving through the water. This resistance occurs because water is denser than air.

   Buoyancy refers to the upward force from the water that is exerted on your body. Exercising in shallow water lessens the level of buoyancy. This means more stress on your joints and, of course, less of a drag effect. Exercising in water that is too deep-that is, above your neck-increases your body's buoyancy. This limits your ability to move about, therefore decreasing the intensity of your workout.

2. LEVER LENGTH The length of your arms and legs while executing an exercise will determine the degree of difficulty you experience. The basic principle here is that increasing your lever length increases your effort to overcome the resistance, or drag, of the water. In simple terms, this means that a flexed limb is easier to move in the water than a straightened limb. For example, it's harder to do a straight-legged front kick than a knee raise.
3. LEVER DIRECTION The direction you move your arms and legs will affect the difficulty of the exercise. To maximize the intensity of your water workout, move your arms and legs in opposite directions while exercising. This is because moving in a 'scissor' fashion, such as when water walking, creates two opposing drag forces. Conversely, moving your arms and legs in the same direction will decrease the resistance you experience.

Understanding these aforementioned principles will help you get the most out of your water aerobics exercises. As with any workout, remember provide time to warm up and cool down. And don't forget about dressing for comfort. Things like wearing a full-cut bathing suit, goggles, and water shoes can be helpful in sticking with your water workout. Happy splashing!