Aqua Aerobic Tips !

Soon, soon, now that's June, we'll all be singing that "Summertime" tune. And out in the sun, we'll jump and we'll run, right into the pool, wouldn't that be cool? But oh no it's green. It needs to be cleaned. Where on earth did we store the chlorine?

Ever tried an aqua aerobics class? It's one of the most fun cardiovascular workouts ever. It has all of the benefits of aerobics, but the weightlessness of water helps reduce impact on the joints.

WHAT IS DIFFERENT ABOUT AQUA AEROBICS?

In water our body has a fraction of the gravity it has on land, so the intensity is different than the same moves on land.

A body completely under water would weight only 10% of what it weighs on land.

For aqua aerobics, it’s best to have the water reach at least as high as your waist, so approximately half of your body weight is supported by the water.

We move more slowly under water because water has more resistance than air.

This resistance can add a lot of intensity to your every move.

The stronger you are and faster you try to move through the water – the more resistance the water will give you.

This is not intended as medical advice which should be obtained directly from your doctor.

WHAT IS AQUA AEROBICS?

Aerobic exercise is activity that uses medium-level effort of moving the large muscle groups continuously for at least 12 minutes (see section on aerobic vs. anaerobic for more info). Aqua aerobics is done in a pool. Some moves are done with the feet touching the floor of the pool, some are done at the side of the pool hanging onto the wall, and some exercises can be done floating in deep water (with floatation devices).

The difference of environment can be illustrated as follows:

exercise environment on LAND = air + gravity

exercise environment in WATER = water resistance - gravity

Some cautions come with this type of training. Aqua is sometimes recommended for people with knee problems or arthritis because the water supports some of the body weight and reduces the impact on the joints.

Caution is required to make sure that the foot is flat and you are not exercising while on your tip-toes in the water. The calves can work too hard and get pulled muscles if care is not taken to perform every exercise with proper form.

People with arthritis in their hands should review the modifications for harder and easier hand positions. People with arthritis in their hands should not do exercises hanging onto the wall.

People with arthritis in their hands should use hands-free flotation devices like foam “noodles” or vests that wrap around the body instead of empty gallon jugs held in the hands.

This is not intended as medical advice which should be obtained directly from your doctor.

AQUA SAFETY

If the water comes up to your shoulders a jump will be much lower impact than if the water is up to your waist.

That’s because when you are submersed up to your shoulder, you weigh less than if the water is supporting you to your waist.

It’s also slower to move when you are deeper in the water, so don’t force yourself to keep up with music, go at your own pace for whatever speed and depth is comfortable to you.

KNOW these important cautions when performing aqua exercise:

Never do anything that makes you feel pain.

Use waterproof sunscreen every time you exercise outside!

Never stay in the pool if you can see or hear rain or lightening storms.

Plant your foot firmly on the ground, let your heel make contact so you are not on your toes.

Always stretch your calves before and after a workout.

Some people find that aqua shoes help protect the feet and ankles while jumping or jogging during aqua aerobics, but it can add resistance and make kicking much harder on the knees.

Always step down gently with minimum impact as your foot lands on the floor when you are stepping off of the box.

This is not intended as medical advice which should be obtained directly from your doctor.