workout routine water aerobics exercises pdf

This full-bodied exercise uses a flutter leg and varying arm moves. Research has shown that you are getting the same training effect in water at a lower heart rate.

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Aerobic recommendations SHALLOW Heeltoe raises Walking in the pool.

. Arm raises can be performed with a ball weights or a pool noodle. 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. A pool designed for tradi- tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C.

Inertia Combine exercises such as shoulder adduction abduction with transverse shoulder adduction abduction Acceleration Push harder against the water ActionReaction Combine an exercise that pulls the body in one direction with travel in the opposite direction such as transverse shoulder. Ad Get Fit While Staying Safe With a Range of Fitness Webinars Workouts For People 50-Plus. For this reason water temperature is important to consider when engaging in aquatic activities both indoors and outdoors.

Identify exercises recommended for use in the Thermal Warm-up. 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. Lower Extremity Aquatic Home Exercise Program.

This time bend at the shoulder lifting your arms until they are parallel to the surface of the water. Stand with feet together. Best Stability Ball Exercises Medicine Ball Bosu Ball More.

About waist-deep in the water walk around the pool just as you would on land. Sure and heart rates during deep water exercise versus similar exertions on land. Explain what core strength means.

Consequently your heart rate is an estimated 10 to 15 beats lower per minute during suspended water exercise than for the same effort on land. Lift your right leg up and stop when your leg is at a 90-degree angle. Explain the purpose of the Thermal Warm-up segment and the Cool-down segment of a water workout.

Work out your core legs and back by grabbing edge of the pool with your left hand and putting your right hand fingers pointing down just underneath the water line. Tie a pool noodle around your right foot. Stand with your back facing the side of the pool.

WATER AEROBICS EXERCISES 4- Stationary Flutter Power Move -. Explain the correct format to use when structuring a water workout. Maintain this neutral spine throughout the following exercises.

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. Try a Fitness Program Tailored To Your Abilities. Ball Exercises for Seniors.

Special Member Pricing 5 Credit Back More For Only 499Year. Stand straight with arms extended and perform a march motion. Then return your leg to the starting position.

Extend arms out to sides and hold the edge of the pool with one hand for balance. Knee Lift Kick. Then with your legs held together let them float up and begin kicking like a dolphin.

Bending your left knee perform butt kicks by tapping your butt with your heel. Apart from toning your lower body it boosts the stamina of your cardiovascular system. Shoot the legs out to the right side 3 oclock.

Gradually increase the time to 30 minutes and your speed to a faster rate. Ad Find Deals on water aerobics routines in Sports Fitness on Amazon. Begin with your feet shoulder width apart.

Identify the objective of the aerobic segment of a water workout. Choose From a Variety of Workouts. Lower your arms slowly repeating the exercise several times.

This aerobic exercise primarily targets your calves hamstrings glutes and quads. You can hold on to the side of the pool with your arms to help keep your balance. Walk up and down the stairs for 15-20 minutes at a steady pace.

Stay verticle and really feel the resistance against the full surface areas of both your arms and legs. Microsoft Word - A Water Workout Programdoc Author. AEROBIC EXERCISE SAFETY Gardening Tennis Washing the Dishes Skiing cross country Making the Bed Canoeing Aerobics high impact Cleaning Light Walking around the room Heavy Yard Work Pushing a Lawn Mower Sweeping the Floor Bodyweight Exercise push-ups Bodyweight Exercise beginning yoga Playing Catch Golf Hiking rigorous Fishing At least 25 hrs of.

Lift your right knee toward your. Water Aerobic Options 1. Of the properties of water.

Tuck the knees back into the chest and shoot the legs out to the left side 9 oclock. Always begin each exercise with abdominals tightened and pelvis in neutral. Chest not higher than hip height then straighten your right leg forward.

Hold the weights down at your sides. 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.

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