Free examples of water aerobics exercises

Hey, Try These Free examples of water aerobics exercises

I recently saw a book on boxing great Muhammed Ali and he was of all things in a running stance UNDERWATER on the cover of the book. Suffice it to say that was the first time of seeing free examples of water aerobics exercises and if he a boxing great was doing it obviously, YOU KNOW I had to research the subject!

By now, most people are well aware of the numerous benefits of aerobics for cardiovascular health and endurance and even muscle tone. However the idea of oft-times ill advised high impact aerobics for health reasons may not always be appealing to the masses. If you are applicacle,water aerobics may be just perfect.

Several free examples of water aerobics exercises, like studio-based aerobics or land-based aerobic (eg jogging of course), efficiently increase the heart rate and uses all the major muscle groups. Like swimming, the huge benefit is the support offered by the water. The main benefit is the support the water offers which helps to reduce injury and joint strain.

According to physical therapist; Doreen Stiskal "when you’re standing in shoulder-high water, only about 10 per cent of your body weight is acting on your joints, so water aerobics exercises don’t hurt as much"

Now, I'm going to share some free examples of water aerobics exercises I came across online, and after trying them mates, if you think of water aerobics as an easy and inferior alternative to studio-based aerobics, think again.

The resistance in the aquatic body makes water aerobics exercises helps to intensify the work of your muscles. Water provides 12 times more resistance than air, so every movement works the muscles 12 times as hard, even though it feels 12 times easier.


Water aerobics is a terrific exercise as it uses every muscle and joint in the body with minimal impact. You stay cool the entire time even though you are working up a comfortable sweat. And the fact that your actions are hidden underwater provides a little extra confidence to those not used to exercising in front of other people.

Now, I'm going to post the few ones I've come across, and apparently they are even all the more enhanced with the use of a product known as an aquatoner (the water aerobics exercises equivalent to using ankle/wrist weights or a weighted belt/vest)

Using The Aquatoners for Water Aerobics Exercises

1. Standing Knee Swings

This exercise is performed in waist deep water with you standing on one foot with the other leg raised at a 90 degree angle, thigh parallel to the floor.

Now Place the Aquatoner on the bottom of the foot with the strap around the ankles. Start with the leg fully extended in front of you and then contract the hamstrings bending the leg at the knee.

Repeat with other leg.


2. KICK BACKS

This exercise can be performed standing and holding on to the side of the pool. The Aquatoner is strapped to the bottom of the foot. Start with the knee towards chest and extend leg fully horizontal towards the rear using quadriceps and gluteus muscles.

Pull your leg back to starting position using your hamstrings and abdominal muscles.

3. Bicycling in water

Hold on the the pool edge with both hands while facing the center of the pool.

Strap The Aquatoner on the the bottom of both feet. Perform a bicycling movement using a full range of motion, alternating legs with each repetition.

4. Punching

Place the aquatoners on the front of each hand with the hand in a fist position palms down and a straight wrist.

Push and pull with full extensions alternating arms straight out in front of the chest at shoulder level.

Stand firmly.

Another variation is a cross over punch, twisting the torso and punching the right Aquatoner to your left side alternating with the left Aquatoner to the right side.


5. ARM RAISES

Place the aquatoners under the palms in front of the body.

Have your arms are fully extended down by the body's truck. Lift up and out to the side while arms remain fully extended. Then return to the starting position.

For the shoulder roll Aquatoners are held under both palms in front of the body.

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Well, the ones above are what I attempted in YMCA using the product mentioned above.

However, for more free examples of water aerobics exercises that could be used just as well; here are some more tips.

More Free examples of water aerobics exercises-without resistance that is...

Try floor-studio-aerobics such as marching, stretching, circling your arms, bending your knees and swinging your legs while standing waist to chest-deep in shallow water.

A deep-water workout, on the other hand, is done in water over your head. You can wear flotation device is worn to keep your head above water and your body upright. Jumping jacks, jogging, cycling or cross-country skiing actions are all features of deep-water workouts that you can experiment with. These obviously (and after trying them actually) can be more difficult than shallow-water ones as they put more demands on both your cardiovascular system and your balance.

As with any exercise programme, talk to your doctor before you try out any forms of water aerobics exercises, especially if you or close family members have any history of heart problems.

You can still find even more free examples of water aerobics exercises and water aerobics classes at your local pool, run by qualified fitness instructors. They will undoubtedly follow the basics of studio aerobics, with a warm-up period before the work out, as well as a cool down period at the end of the workout session, but with certified trainers actually walking one through the process, just as they did me, one tends to feel more at ease till the exercises become more natural feeling.

So folks, Next time you're laid up with a minor injury or just looking for something a little different to beat the boredom of your usual workout, remember to give these free examples of water aerobics exercises shot! Like me, you'll be shocked at the benefits...and like Ali, You definitely will be getting a beneficial workout...hey, he was 3-time heavy weight champion of the world right?

To Health.


Aje


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Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Online Fitness Training