water aerobics routines pdf

Extend arms out to sides and hold the edge of the pool with one hand for balance. Tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C.

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Arm raises can be performed with a ball weights or a pool noodle.

. Some things float in water including this rubber ducky and many of your clients and their limbs. Jump up and kick your left leg forward driving your right arm forward with a bend in your elbow. Gradually increase the time to 30 minutes and your speed to a faster rate.

Per minute during suspended water exercise than for the same effort on land. Ad Shop Fitness Equipment Today. EXERCISES For each exercise do 1-2 sets of 10-12 reps each.

Start by going into the corner of a pool so you can use the ledge for upper body support. One of my favorite activities aside from running is water aerobics. Some gyms refer to these classes as Aqua-Exercises Hydro-Workouts or Aquatic Exercises.

Chest not higher than hip height then straighten your right leg forward. Bending your left knee perform butt kicks by tapping your butt with your heel. Pull your hands to the surface of the water keeping your wrists straight.

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. Ad From Free Webinars To On-Demand Workouts Get a Fitness Plan That Meets Your Needs. From 91 to 95 F 33 to 35 C.

WATER AEROBICS EXERCISE 2- How to Bike in Water -. If you have never taken a water aerobics class I highly encourage you to do so. Work Out Anywhere on Any Device With No Equipment Needed.

Shoot the legs out to the right side 3 oclock. Partial Squats THE WATER SHOULD BE AT CHEST LEVEL. Heel Raise THE WATER SHOULD BE AT.

6 Water Exercise Routines. Spread your fingers to make use of the water-resistance in between your fingers. Spas and hot tubs are in the range of 105 F 406 C and therapy specific pools targeting low functionlow intensity programs range.

Forward backward sidestepping toe walking heel walking marches. WATER AEROBICS EXERCISE 3. Water Walk 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.

Lower Extremity Aquatic Home Exercise Program. Place your upper body outside of the pool on top of the ledge. Switch sides if appropriate.

About waist-deep in the water walk around the pool just as you would on land. SPRING WATER AEROBICS APRIL 12TH - MAY 30TH NO CLASSES APRIL 5TH - 11TH MONDAY TIME CLASS ROOM 730-830 AM Movers Groovers LP 830-930 AM Making Waves WW 930-1030 AM Water Works WW 930-1030 AM Tone Fit LP 1030-1100 AM Aqua Abs LP TUESDAY 830-930 AM Joyful Joints WW 600-700 PM Deep Water Aerobics LP WEDNESDAY 730-830. Strike pool bottom with heel rolling through the foot.

Use wall to assist balance if needed. Use your upper body and core strength to lift the legs up and down. Buoyancy a force acting in the opposite direction to gravity.

Not only will you receive a great cardio workout but you might be surprised by. Lower your arms slowly repeating the exercise several times. For example if your heart rate on land is 140 then.

Tuck the knees back into the chest and shoot the legs out to the left side 9 oclock. If you push the rubber ducky underwater it will rise back to the surface of the water. Water Aerobic 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.

Keep your elbows close to your body. Stand straight with arms extended and perform a march motion. Stand in the water at chest level with your feet shoulder-width apart and arms at your sides.

Stand with feet together. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN RETURN TO THE STARTING POSITION. Stand on one leg while lifting.

STAND AND HOLD THE SIDE OF THE POOL WITH FEET SHOULDER WIDTH APART. Always begin each exercise with abdominals tightened and pelvis in neutral. Turn your hands so they are facing down and.

Hold the weights down at your sides. We love to couple biking with High Kicks because this combo really targets the hamstrings and glutes kicks out the heat feels good and is fun. DEEP Treading water flutter kicking with a pool noodle any of the walking exercises using a pool noodle for floatation.

Firmly press the entire back against the wall of the pool. Microsoft Word - A Water Workout Programdoc Author. Bring other leg forward.

This aerobic exercise primarily targets your calves hamstrings glutes and quads. Apart from toning your lower body it boosts the stamina of your cardiovascular system. Expect your heart rate to be 12 to 15 percent lower in the water than the same exercise on land.

Biking in the water is like taking a spin class - but cool. Knee Lift Kick. Water Aerobic Options 1.

Lift your right knee toward your. - Burn Calories - Run and Flutter. Begin with your feet shoulder width apart.

Free Shipping On Most Orders. Aerobic recommendations SHALLOW Heeltoe raises Walking in the pool. Maintain this neutral spine throughout the following exercises.

Special Member Pricing 5 Credit Back More For Only 499Year. Archimedes Principle a body will float if it displaces water weighing more than its own weight. Walk up and down the stairs for 15-20 minutes at a steady pace.

This time bend at the shoulder lifting your arms until they are parallel to the surface of the water. Research has shown that you are getting the same training effect in water at a lower heart rate. At the same time kick your right leg and.

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