Water Aerobics Total Body Strengthening & Cardio

Water Aerobics Total Body Strengthening & Cardio

Source: Water Exercise Coach

How it works

Take the plunge and try this low-impact exercise to build muscle strength and increase your endurance. It’s fun and it can be as challenging as you want.

A water aerobics class usually lasts an hour. An instructor will guide you through a series of moves, often set to music to keep you motivated.

Each water aerobics class includes warm-up exercises, cardio, strength training, and cooldowns. Expect exercises like water walking, sit-ups, leg raises, and skateboarding. You won’t be swimming and most water exercises are done in the shallow end of the pool.

The buoyancy of the water is very easy to affect your joints. That makes water aerobics a good choice if you have joint problems, chronic pain, or are recovering from an injury. It is also common in the elderly and pregnant women.

Although it is low impact, you can make the workout more difficult. For example, repeat each movement more times or go faster during a workout. An advanced class may include underwater interval training.

Intensity level: Medium

You’ll get your heart rate up, but the water won’t stiffen your joints.

The areas it targets

Core: Yes. Most water aerobics classes include hip shakes, side leg raises, and other moves that work your abs and other core muscles.

Arms: Yes. Movements like biceps curls underwater will work in the arms. Pool noodles and skateboards can also be used for added resistance.

Legs: Yes. Walking, jogging, jumping rope, and water kicks are popular among water aerobics.

Glutes: Yes. Squats, lunges, and knee high kicks help tone your glutes.

Back: Yes. Low-impact water exercises can help strengthen your back muscles and relieve back pain.


Flexibility: Yes. Water aerobics improves your flexibility.

Aerobic: Yes. Even low-impact water aerobics will get your heart rate up.

Strengths: Yes. Water resistance helps to tone muscles and increase strength.

Sports: No. This is a fitness activity, not a sport.

Low impact: Yes. Water aerobics is a great low-impact exercise.

What else should I know?

Cost: You’ll need to sign up for classes at a gym or community center that can water aerobics.

Good for beginners? Right. Water aerobics is a great exercise if you’re new to the gym.

Outdoors: You can do water aerobics in the outdoor pools, weather permitting.

At home: If you have a pool, you can do water aerobics at home.

Necessary equipment? Right. You need access to a pool. Instructors often use pool noodles, skateboards, and dumbbells designed for water aerobics classes (centers provide this).

Dr Melinda Ratini says:

The water aerobics is really perfect. While being in the pool may seem relaxing, it still gives your heart and muscles a great workout. Exercising in the water can even help you to have a better mind.

It’s great if you don’t like to sweat but really want a productive workout. There are classes for all fitness levels, and you can do cardio and strength training, all in the same session.

Water aerobics isn’t for you if you like a fast-paced, pounding workout. Although your movements in the water use more energy and burn more calories, they are much slower than when you do them on land.

Is It Good For Me If I Have A Health Condition?

It’s always good to check with your doctor before starting a new exercise.

Water aerobics is a great way to improve your cardiovascular health. It can lower your blood pressure and “bad” LDL cholesterol while increasing your “good” HDL cholesterol.

If you have diabetes, water aerobics can help you lose extra pounds while still relaxing in the pool. Like other aerobic exercises, it will help control your blood sugar. But it’s easier on the feet than most other exercises. This is important because diabetes can cause problems with nerves and blood flow to your legs, making you more susceptible to injury.

Your doctor can tell you if you need to make any changes to your diabetes treatment plan. Tell the instructor or lifeguard that you have diabetes and always wear medical warning jewelry when you are in the pool.

Water exercise is great if you have arthritis or knee or back problems. You’ll put less pressure on those aching joints and can spend more time exercising. It can help your joints move better and with less pain. It will also help you lose extra pounds, so you can be more joint-friendly even while out in the water.

There are many water-based exercise programs available to people with disabilities. Check out your local YMCA or fitness club to see what’s on offer.

If you’re pregnant, exercising in the water will help reduce the load on your back, legs, and feet. You will feel as light as the months before participating in some activities. As long as you’ve been active before your pregnancy and stay healthy, you should be able to continue at the same fitness level.


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