workout routine water aerobics exercises pdf

Lower your arms back to the starting position. During aqua aerobics the horizontal resistance does two things.

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Former NFL Rams player Frank Johnson discovered aqua aerobics after total knee replacement.

. Each water aerobics class includes a warm-up cardio and strength-training exercises and a cooldown. For this reason water temperature is important to consider when engaging in aquatic activities both indoors and outdoors. WATER AEROBICS EXERCISES 4.

This time bend at the shoulder lifting your arms until they are parallel to the surface of the water. Keep in shape with a 30-60 minute pool noodle workout done 2-3 times per week. Hold one end of a hollow noodle in each hand.

Heel Raise THE WATER SHOULD BE AT. Not only will you receive a great cardio workout but you might be surprised by. Sweep the noodle overhead until its back at the starting position and repeat.

After surgery Frank gained 60 pounds from his new sedentary lifestyle and started getting low back pain. It decreases the stress on your joints and increases the workload on your muscles. Shoot the legs out to the right side 3 oclock.

Water Exercises for Shoulders and Arms WebMD. Aerobic recommendations SHALLOW Heeltoe raises Walking in the pool. If you have never taken a water aerobics class I highly encourage you to do so.

Noodle Pull Push. Arm raises can be performed with a ball weights or a pool noodle. This exercise focuses on your upper body but can be modified to an entire body workout as well.

Extend arms out to sides and hold the edge of the pool with one hand for balance. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Water Aerobic Options 1.

If you have never taken a water aerobics class I highly encourage you to do so. STAND AND HOLD THE SIDE OF THE POOL WITH FEET SHOULDER WIDTH APART. Push the noodle down keeping it.

Run in place by lifting the knees toward the top of the pool moving the arms vigorously and striking the bottom of the pool with a flat foot or as close as you can. There are many great water aerobics exercises that can get you moving in a fun non-impactful and healthy way. Partial Squats THE WATER SHOULD BE AT CHEST LEVEL.

Bring the noodle in front of your body with arms relaxed. This has become a popular approach to fitness in older communities as well as for people. Lower your arms slowly repeating the exercise several times.

Expect exercises like water walking bicep curls leg. A pool designed for tradi- tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C. Stand straight with arms extended and perform a march motion.

About waist-deep in the water walk around the pool just as you would on land. Tuck the knees back into the chest and shoot the legs out to the left side 9 oclock. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN RETURN TO THE STARTING POSITION.

By CD318156 SparkPeople Blogger 11102010. Hold the weights down at your sides. Online Resource For Fitness Professionals.

Rotate your wrists to turn your palms facedown. One of my favorite activities aside from running is water aerobics. 6 Water Exercise Routines.

We have also provided links to our full articles on each type of exercise. Forward backward sidestepping toe walking heel walking marches DEEP Treading water flutter kicking with a pool noodle any of the walking exercises using a pool noodle for floatation. Standing in chest-deep water hold the pool noodle near your chest with your palms down just beneath the surface of the water.

To download a PDF or read an article just click the orange button. Some gyms refer to these classes as Aqua-Exercises Hydro-Workouts or Aquatic Exercises. Doing this in multiple sets will help trim your legs and strengthen your core.

On this page you can download PDFs of the best exercises for seniors for different types of exercises. Stand in the water at shoulder level. Microsoft Word - A Water Workout Programdoc Author.

Water aerobics is a form of exercise in which aerobic exercises are performed in a relatively shallow body of water such as a swimming pool. Begin with your feet shoulder width apart. Bending your left knee perform butt kicks by tapping your butt with your heel.

Stand with feet together. Sweep the noodle under your body while simultaneously jumping up and tucking your knees into your chest. Water Aerobic Options 1.

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