A normal water aerobics class lasts an hour. To keep you motivated, an instructor will lead you through a series of routines, which are often set to music. Whether it be just warm-ups, cardio or strength-training routines or a cool-down are all part of a water aerobics class. You won’t be swimming, and most of your water workouts will take place in the shallow end of the pool. The water’s buoyancy is gentle on your joints. If you have joint difficulties, chronic pain, or are recuperating from an injury, water aerobics is a suitable option. It’s also popular among senior citizens and expectant mothers. Let’s take a look into some low impact pool workout.
Pool workouts to try
• Arm raises.
Hold arms at your sides with arm paddles or webbed gloves for increased resistance. Make a 90-degree bend in your elbows. Raise and drop elbows and arms toward the water’s surface while maintaining a 90-degree bend in the elbows. Repeat as required.
• Knee raise while standing.
With both feet on the floor, stand against the pool wall. Raise one knee as if you’re marching in place. Straighten your knee while keeping it parallel to your hip. Continue bending and straightening your knee for 10 reps, then switch legs. Try this workout without standing against the pool wall for a more difficult challenge.
• Water jogging or walking.
Begin by walking forth and backwards in the chest or waist-high water. Take roughly 10-20 steps forward, then take 10-20 steps backwards. To make it harder, increase the speed. Increase the intensity of your workout by running in place. Alternate 30 seconds of running with 30 seconds of walking in place.
• Push-ups are a good exercise.
Place your arms shoulder-width apart on the pool edge while standing near the pool’s edge. Raise your body halfway out of the water by pressing your weight via your hands and maintaining your elbows slightly bent. Hold for 3 seconds before slowly lowering yourself back into the pool. (For a simpler variation, place hands on the pool’s edge shoulder-width apart, bend elbows, and lean chest toward the pool wall.)
• Side and forward lunges.
Take an enormous lunge step forward, if necessary, while standing near a pool wall for support. Allowing the forward knee to move past the toes is not a good idea. Repeat on the other leg. Face the pool wall and take an exaggerated stride to the side for a side lunge. Keep your toes pointed forward. Rep on the opposite side. Three sets of ten lunge steps are recommended. Instead of staying in position, lunge walk forward or sideways for a change of pace.
• Jumping jacks.
Jumping jacks train both your upper and lower body muscles. Wrist and ankle weights can be used to add resistance. At chest level, stand in the water. Begin by putting your feet together and keeping your arms at your sides. Jump by extending your legs and lifting your arms above your head at the same moment. Return to the beginning position with your feet together and arms at your sides by jumping once more. Perform 1-3 sets of 8-12 reps.
also read, HIIT Exercises For The Pool