{Guest Post} Aqua Aerobics: Start It Up or Ramp It Up!

You’re new to aqua aerobics and wonder how to get started. Or – you’ve been doing water workouts for a while, feel like you’ve reached a plateau, and want to spice up your routine. Either way, here are some great tips on how to start or improve your workouts:

Start it Up!
The concept with aqua aerobics is pretty simple – get in the water and start moving. Anything you can do in the gym can be done in the water, so try some things. The biggest advantage of water is the resistance – that’s where you get the work from, so even if you don’t think an exercise routine is strenuous, you’ll be working more than you realize. Here are some great resources with more information:

• http://www.mayoclinic.org/healthy-living/fitness/multimedia/aquatic-exercise/sls-20076730
• http://blog.intheswim.com/water-aerobics-and-water-fitness-exercises/
• http://www.webmd.com/healthy-aging/features/water-exercise-seniors

Join a class. If you don’t feel like exploring how to work out in the water, join a group class at your local gym. The people are typically very friendly and happy, and it’s a wonderful way to learn about water exercises. Classes are usually an hour long, and will be a combination of moves that will work arms, shoulders, and legs.

Aqua walking. Go to your local gym when the lap lanes are open, and start walking up and down a lane. This is especially great exercise when it’s really hot outside in the summer. You will feel refreshed by the coolness of the water, and calmed by the relaxing buoyancy.

Work out at home. If you don’t like groups and have a pool at home, you can get in a workout right out your back door. Go to the deep end of the pool, where your feet won’t touch bottom, and tread water. You’ll quickly feel it in your arms and shoulders, legs, abs, and you’ll get a great cardio workout. Want to work your legs some more? Do some squats in the water. You’ll quickly feel the resistance of the water.

Ramp It Up!
You’ve been doing water workouts for a while, but things have leveled off, and you’re looking for a way to bump up the intensity. That is easily accomplished in the water. There are a variety of workout choices available, and if one doesn’t work for you, there are always others.

Try something different. One of the theories of exercise in vogue right now is called “muscle confusion.” You don’t want to be doing the same workout every time, because your muscles adapt to it, and you don’t get as much benefit. To really elevate your workouts, try a different exercise routine – like a kick boxing class. Kicking and punching in the water for an hour will certainly get your heart rate up, and provide an overall solid workout.

Go the distance. You’ve been aqua jogging – heading up and down the lap lanes at the pool in a good jogging posture – and you’ve worked up to 25 laps. Increase your goal. Set your sights on doing 50 laps. When you reach that goal – double it again. This is the water equivalent of long distance running, and it will give your workout a boost.

Increase the time. When you do the plank in the water, a great ab exercise, you use a foam noodle, which is a cylinder of sturdy foam about 3 feet long. You put your hands on it about shoulder width, and sink down into the water, holding your back straight. If you can do it for 30 seconds – try for a minute. When you reach 1 minute, add a second minute. Increase the time build to endurance and strength.

Whether starting out or increasing the robustness of your workout, aqua aerobics is a great way to get in a workout that is both challenging and enjoyable.

Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.

I hope you enjoyed this guest post as much as I did! Be sure to check out AnApplePerDay and let me know if you have any experience with water aerobics!