Aqua Aerobic Benefits and Perfect Aqua Aerobic Moves - By: dr. sarkozy mikal

Aqua aerobics, also referred to as water aerobics, is one of the most effectual and safe ways to get you into shape. Basically, these are movements done in a swimming pool.

Usually, an instructor stands on the deck of the pool, demonstrating various arm, leg and core exercises, which a class of exercisers, rank in chest deep water, follows. These exercises are typically done to rhythmic music.

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Weights can also be built-in in the workout. Each workout session runs for about 45-60 minutes.

It begins with a warm-up session, which incorporates slow cardio and stretching exercises to get the muscles ready for the enlarged activity to follow, and ends with a cool-down, where the limbs and other parts of the body are stretched and relaxed. According to estimations, about 500-700 calories are burned in a whole session.

Water Aerobics Exercises

1. Swimsuit or any other permissible outfit & shorts

2. Aqua shoes are a must as they provide traction to perform exercises

3. If your workout will include swimming laps, you will require goggles.

4. Swim caps may be used to keep hair out of your face and lessen the harsh effects of pool chemicals on your hair

Aqua Aerobic Benefits

1. Exercising in water require you to support only 50% of your body weight.

2. The risk of injury is comparatively lower on account of its low-impact nature. This makes it an ideal train for pregnant women.

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3. The stress and compression on the joints is lesser.

4. The natural resistance obtainable by water leads to better muscular endurance and tone. You do not need any individual equipment.

5. Water aerobics benefits persons who are recovering from an injury and undergoing rehabilitation exercise therapy.

6. Water aerobic exercise is ideal for those pain from arthritis.

Aqua Aerobics Routines

Start your routine by swimming a pair of laps to warm you up. Doing so will work all your muscles and prepare them for the dissimilar routines you are now going to perform.

Stretch your body: arms and legs. While all the stretches will not be similar to the ones that you perform on land, you can simply stretch your entire body with your arms stretched out prior to you, and your toes pointed, and float on the water. Hold the edge of the pool, and stretch your legs ahead of you, as much as you can.

A great routine to get started in the water is just by walking across the pool. Try walking from the shallow end, but ensure you wear a float as you approach the deeper end. Keep your leg actions the same irrespective of the depth of the water.

Go ahead and try water jogging and running, by lifting your knees high in the process, and maintaining the hand actions exactly as you would do on land. The buoyancy of the water will aid you with this routine.

Aqua Aerobic Moves

1. Water Jogging - run in place at higher power with legs together or wide apart while swinging arms

2. Jumping Jacks (front) - raise alternating knees waist high

3. Jumping Jacks (side) - raise legs to each side and return

4. Tuck Jump - Elbows flexed, bring both knee up to waist level while lowering arms to sides or perform circles

5. Hops - hop forward and back or hop side to side

6. Aqua Ski - move legs forward and back, tighten glutes when moving leg back

7. Frog Jump - Toes, knees, legs point somewhat outward, bring knees up while pushing arms down to hips

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