Question:
Can anyone give me some examples of exercises to do in the pool?
We do not have an aqua-aerobis class near me, but I thought that I could do some in my own pool. Thanks — Sue B. (posted on May 22, 2001)
May 22, 2001
This is my favorite thing to do! First of all, if you can get ahold of
some, use some "barbells" that are made out of foam. I got mine a
Walmart. They help you resist the water. Here are some of my favorites: 1)
sit on a fun noodle and move your legs like a bicycle, do for 2 minutes. 2)
Using your weights, pump your arms back and forth and up and down, do 2
reps each of 15x. 3) tread water for 15 minutes. Do not touch bottom. 4)
Jump out of the water as high as you can 30x. I have more, but I don't want
to bore you. Email me and I'd be happy to tell you more. If you have a YMCA
in your area, most have water aerobics classes, that's where I go.
— sandieguy
May 24, 2001
I think just walking in the water is great. Walk in as big a lap around
the pool as you can. For added resistance, hold your arms stiffly away
from your side with your fingers splayed. Walk a few laps in one direction
and turn and walk a few laps in the other direction. The resistance of the
water when you change direction is wonderful for pushing your heart rate up
a little farther.
— Kathy M.
May 29, 2001
Walking in the water is the best, also if you can suspend your self in the
deep end. try cross country skiing. just suspend yourself and move your
hands and legs (straight) back and forth, BIG MOVEMENTS. also get a foam
noodle and sit on it like a horse and pedal like on a bike, do jumping
jacks. or hold the noodle behind you suspended, and with straight legs kick
for 30 seconds lifting your chest out of the water, then slow down for 30
seconds and repeat this three or four times. lots of kicks and lots of
using foam dumbells or foam noodles as weights. in the water anything you
use as a weight is giving you 12 lbs more resistance than you are getting
out of the water. I agree with one of the other ladies on checking the
local YMCA for water aerobics classes also check some of your junior
colleges. or you can research excercises in the library. GOOD LUCK!!
— Kathy H.
August 21, 2001
I have been attending water aerobics classes for about 4 weeks now. The
instructor basically shows you from the side of the pool deck and you
follow. The sessions are 1 hour long and you continually march in place
between the other activities that they have you do.
Big one is walking back and forth in the pool. Small steps like marching.
Then long steps like skiing. Also steps where you kick your leg as high as
you can while walking.
You also do the twist and other cross over leg type activities.
The water noodles are used to push down and up in the water for arm work
outs. Place them between your legs like a stick horse and ride the bicycle
around the pool. Etc.
Just make sure you keep moving for the entire hour and I know it will do
you good.
Good luck!
— Terri L.
July 14, 2002
Some very basic exercises I do for my legs is walking/riding a bicycle in
the deep end of the pool. I use my arms to move myself forward and this
helps strengthen the arms. Remember, you can also do this backwards.
Usually I do one forward, one backward. You can stand at the side of the
pool, do 3 reps of 10 with each leg: kick out to the side, switching legs
and you can kick back with leg straight. Do NOT arch your back, must be
straight as possible. I am also trying to find some Aquatic
Exercise/Therapy books that explain what muscles are being toned. Good
luck. Michelle
— Michelle D.
December 30, 2002
Hi,
Go to your local pool supply store. Not only will you be able to find
equipment (hand webs, noodles, floater belts etc.), but you should be able
to find a book of aqua excercises to do in the pool. Also contact the
American Heart or Lung Association. They can send you some ideas also.
— DGolsan
June 1, 2005
Water exercise. ie. muscle development as opposed to aerobics, can be as
strenuous as you want. With 10 - 20 lb. weights on each ankle, you can
"run" back and forth in the pool bringing your knees up as high
as you can. Good for the quadraceps and calf muscles. Using the
weights, you can put your back up to the side of the pool , grip the edge
of the pool over your shoulders and do leg lifts to the surface of the
water. This is great for the abs. Work up to it though. Can be hard on
your hands and shoulder muscles. Using some of the water resistant
"toys" like the paddles, do push and pulls under water. Good for
upper arms. Using the paddles, reach back with both arms as far as you can
and pull the paddles forward against the water. Good for the shoulder
muscles, upper arms and pecs. Then try just swimming with flippers and
kick from the hips, not the knees. Good for the thigh muscles and hips.
Try going the entire length of the pool using the fins with face in the
water. Good for breathing and "clearing" the lungs. Don't
forget to warm up before you start. You can work out harder than you
realize in the water but don't notice it as much because you don't sweat
and movement seems easier. Good luck. :)
— carole J.
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