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Water Aerobics For All

Including a variety of different body movements and dance routines performed in water, Water Aerobics is already very popular in all parts of the world. Water aerobic is also known as aqua aerobics. Technically speaking, performing any aerobic exercise in shallow water such as a swimming pool is known as water aerobics. Swimming is the simplest and most common of the water aerobic exercises.

Today, water aerobic exercise has evolved and is still evolving into more interesting techniques. Walking or running backward and forward in the pool is one of them. Jumping jacks and the cross-country skiing motion are also quite popular among aqua aerobics lovers. Starting with very simple exercises, one gradually moves onto more advanced routines just like in normal aerobics. Incorporating more intricate dance and calisthenics movements, one is advised to perform these exercises under the supervision by a fitness instructor. One may do these exercises with or without music.

Water aerobic exercises require special water aerobic equipment, such as water weight, floating belt and other gear. The main idea is to increase water resistance and also help in flotation and balancing. Depending on the type of exercise being performed, water aerobics are done in either waist deep or chest deep water. For example, jogging in water would require the whole body to be submerged. Whereas circling your arms, bending your knees, and swinging your legs, would require shallow water. Deep water workouts are more strenuous for they require more use of muscles while putting extra strain on the cardiovascular system. Requiring a lot of balance, deep water aerobics flotation devices are required to keep the head above water during the exercises.

What are the benefits of water aerobics?

Aerobic water exercises have their own set of benefits. A person is able to exercise each and every muscle and joint in his body and all at the same time. As it is done in water, it is cooler as the water cools off the body the entire time of the exercise routine. Providing buoyancy, it reduces the strain on muscles and joints. Aqua aerobics provides a better workout as water provides more resistance and increases muscle endurance. As the joints to have a wider range of motions during exercise, therefore it is very useful to aged patients.

The best place for performing water aerobic exercises is in indoor swimming pools as the temperature of the pool can be regulated , which is especially required during the winter season in cold countries. However, it can also be performed in outdoor pools, lakes and ponds. A typical water aerobic session lasts 40 to 50 minutes.

It is necessary to begin with a warm up in the pool for at least with 10 minutes or jogging or doing kicks, strides and knee lifts. Another 8-10 minutes should be spent doing a string of water aerobic exercises that stretch the quadriceps, calf muscles, hip flexors and hamstrings. After that, performing various types of jumps such as tuck jumps, frog jumps and scissors jumps are recommended. This is generally followed by some stretching exercises for 8-10 minutes which help to cool down.

Aqua aerobics is suitable for most people and for apparent reasons. As it does not put as much strain on joints and muscles, it suits people from all age groups. It is a great form of exercise for aged people suffering from arthritis and osteoporosis. As water aerobics increase flexibility, circulation, muscle tone and stamina, they keep the body in shape too. Even pregnant women tend to benefit a lot from these aerobic water exercises. Doctors recommend water aerobics for individuals with weight problems and back problems.

The most basic water aerobic equipment you need is a swimsuit. Aqua shoes and swim caps are optional. You may be asked to buy other water aerobic equipment such as water weight and float in order to perform the special water aerobic exercise. Perform water aerobics and increase your body strength, power and agility.

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