Most aquatic exercise classes begin with one of the following stances:
Basic:
Stand with feet facing forward, shoulder-width apart and knees relaxed. The arms are relaxed and positioned at your side.
Lunge:
Either foot is positioned one stride in front of the other. Keeping both knees soft, point your toes straight ahead.
Prone:
Lie on the water surface in a face-down position.
Supine:
Lie on the water's surface in a face-up position.
Once you have established the correct stance, a variety of arm and leg movements will be introduced. A complete water aerobics workout is designed to work all of the major muscle groups.
Arm movements may use the following terms:
Corresponding or opposite:
In corresponding movements, the arm and leg on the same side of the body move together. In opposite movements, the arm on one side of the body moves in the same direction as the leg on the other side of the body.
Doubles and singles:
In doubles, both arms move together in the same direction, with the same movement. In singles, only one arm moves at a time.
The lower body is usually the focal point of an aerobic water workout , because that is where the major muscle mass of the body is located. The combinations and patterns of leg movements are varied during the workout. They often include kicks, leg extensions and swings, knee lifts and squats. Walking, marching and jogging may also be incorporated into the workout.
The first few sessions in any aquatic workout will focus on learning proper body position, breathing techniques and exercise movements. As you begin to master these techniques, you will be able to increase the intensity of your workout. Like other aerobic exercise programs, the frequency, intensity and duration of your aquatic workout will influence your individual cardiovascular benefits.
When performing aquatic exercise, be aware that heart rate may not be the best indicator of the intensity of your workout. Studies have shown that persons who participate in both land and water-based exercise often find their heart rates lower during water exercise, yet they receive the same benefits.
For more info, download Water Aerobics, a free ebook.
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