list of water aerobic exercises pdf

Step to one side. With your palms facing forward close the arms to the front and then.

Water Therapy Exercises

The best water aerobics exercises include water walk k-treads kick and punch wavemakers aqua jogging standing push-ups flutter kicking and otter rolls among others.

. About waist-deep in the water walk around the pool just as you would on land. Below our list of 12 water workout moves. Lift one knee up and extend that leg out in front of your body.

Gradually increase the time to 30 minutes and your speed to a faster rate. Change to the left side and repeat. STAND AND HOLD THE SIDE OF THE POOL WITH FEET SHOULDER WIDTH APART.

Push the noodle down keeping it submerged until your arms are fully extended. WATER AEROBICS EXERCISES 4- Stationary Flutter Power Move -. Stand in chest-deep water next to the wall to help balance yourself.

Partial Squats THE WATER SHOULD BE AT CHEST LEVEL. Now well really kick out the heat with our water aerobics by water running variations combined with a real calorie burner - whitewater flutter kicking. Per minute during suspended water exercise than for the same effort on land.

Call Us Toll Free. Researchers found that walking in thigh-deep waves yields the biggest burn but even ankle-deep water will tone your legs. This exercise focuses on your upper body but can be modified to an entire body workout as well.

Some things float in water including this rubber ducky and many of your clients. Best Stability Ball Exercises Medicine Ball Bosu Ball More. Much like arm curls start the exercise in chest-deep water.

Lower your arms slowly repeating the exercise several times. Heel Raise THE WATER SHOULD BE AT. Try jumping backward or sideways or scissoring your legs.

Tuck your knees into your chest place your feet down and run sideways back to the wall. Water Aerobic Exercises. Push off wall with feet holding kickboard in tombstone position and kick as hard as you can toward opposite side of pool.

Expect your heart rate to be 12 to 15 percent lower in the water than the same exercise on land. To help tone your inner thighs try this exercise. Strength training in water is an option that requires an understanding of the properties of water 1.

Serving Thousands Worldwide Since 2000 - Secure Shopping - Fast Shipping. Stand straight with arms extended and perform a march motion. Archimedes Principle a body will float if it displaces water weighing more than its own weight.

Continue for 1 minute. Apart from toning your lower body it boosts the stamina of your cardiovascular system. Standing in chest-deep water hold the pool noodle near your chest with your palms down just beneath the surface of the water.

This full-bodied exercise uses a flutter leg and varying arm moves. WATER AEROBICS EXERCISE WORKOUTS FOR WATER FITNESS ENTHUSIASTS. Lift your arms up and out to the side toward the top of the surface of the water.

Water aerobics exercises are effective for weight loss. Each water aerobics class includes a warm-up cardio and strength-training exercises and a cooldown. That number depends on where the water level is the speed of movement in the water the length of a persons limbs and water and air temperature.

Water walking is one of the easiest exercises you can do in the water. Wave Jumping Do squats without realizing it Head out into waist-deep water crouch down and jump over the waves as they come in. Expect exercises like water walking bicep curls leg lifts and kickboard moves.

Stay verticle and really feel the resistance against the full surface areas of both your arms and legs. Microsoft Word - A Water Workout Programdoc Author. For example if your heart rate on land is 140 then.

Ball Exercises for Seniors. Noodle Pull Push. This time bend at the shoulder lifting your arms until they are parallel to the surface of the water.

A pool designed for tradi- tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C. Horizontal Chest FlyReverse Fly targets chest and upper back. A good warm-up includes doing a few strides across the length of the pool getting your body warmed up and used to the resistance of water.

Targets back arms abs butt and legs. With back to edge of pool hold kickboard with both hands so that its vertical rounded edge up and half of it is below the surface of the water. Walk up and down the stairs for 15-20 minutes at a steady pace.

Research has shown that you are getting the same training effect in water at a lower heart rate. This aerobic exercise primarily targets your calves hamstrings glutes and quads. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN RETURN TO THE STARTING POSITION.

Once your foot is out in front of you shift your weight forward bringing your heel down to the floor first before rolling onto your toes. For this reason water temperature is important to consider when engaging in aquatic activities both indoors and outdoors. According to the Aquatic Exercise Association expect to burn approximately 400 to 500 calories in a one-hour session.

Water Aerobic Options 1. Hold the weights down at your sides.

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