Aqua Aerobics: What Is It and How to Get Started

Most of us know what aerobics is, and I’m not simply talking about the fad that Jane Fonda helped promote way back in the ‘70s. The term “aerobics” refers to any movement that gets the heart pumping for a sustained amount of time so as to improve the body’s use of oxygen. In other words, it is sustained activity that strengthens the heart and lungs.

Whether you’re chopping wood, walking up a steep hill, or swimming – if you are breathing harder than you normally would for a sustained amount of time, you are engaged in an aerobic activity.

Aqua aerobics is simply aerobic exercise that takes place in the water. Here are just a few links to articles on the benefits of aqua aerobics:

5 Fun Ways to Dive Into Aquatic Exercise

Water Aerobics and Water Fitness Exercises

8 Pool Exercises that Burn Fat Fast

Why Aqua Aerobics?

Being in the water provides two important effects that challenge your muscles: buoyancy and resistance. And since gravity is out of the picture, the stress to your joints is kept to a minimum. Your body’s muscles are working harder against water’s resistance, which burns even more calories.

Think of it this way: On land, you can do 25 jumping jacks and get a certain workout; but in the water, the muscles of your arms and legs are getting a more challenging workout because they are working against the natural resistance that water provides (and that air does not).

Summertime Relief (from the Heat)
Who likes to run in the heat of a summer day? Not me! Instead, I put on my buoyancy belt, jump into the deep end of a refreshing pool, and run my way to refreshing health! While you may not burn the same energy that you would running on land, aqua aerobics is a fantastic way to steadily burn calories, save wear and tear on joints, and stay cool, all summer long!

Winter is no Exception!
While your community pool may not have an indoor pool that protects you from all of the elements, many cities and towns do have heated outdoor public pools that are at least enjoyable once you are submerged and moving around. Check with local gym and fitness studios, too. They may offer “pool only” membership, not to mention aqua fitness classes that you can join.

Getting Started
Here are a few exercises for your upper and lower body that will help you get into the flow of aqua aerobics.

Basic arm moves (biceps, triceps): With your fee shoulder-width apart, stand in mid-chest-deep water. Extend arms down to next thighs and with hands wide open, bend at the elbow and bring hands up to your shoulders. For more resistance, wear webbed water gloves (widely available online). Or, hold water weights (foam barbells especially designed for water use.) Repeat 10x with each arm, or concurrently. Start with three sets, or less if that is too much.

Leg Trainers: With your back against the side of the pool in mid-chest-deep water; raise one bent knee to hip level. When your thigh is parallel with the surface of the water, extend your foot straight out in front of you. Bend knee back and then lower leg. Repeat 10x, and do three sets if you can.

Note: Almost all aqua aerobics exercises can be maximized for more challenge by the use of hand-held water weights, ankle weights that strap on (again, especially designed for water use so they don’t deteriorate), webbed gloves and water shoes.

Search online for tons of water-workout ideas and choose what’s right for you. Then, rinse and repeat! In no time you will be aqua aerobicizing your way to better health, more toned muscles and weight loss.

 

Kaitlin Gardner started An Apple Per Day to explore her passion for a green living lifestyle, and healthy family living. She and her husband have just moved to rural Pennsylvania, where they enjoy exploring the countryside and discovering interesting and out of the way places. She is also learning how to paint with watercolors.