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Water aerobics can be divided into strength training, cardiovascular, and mobility exercises. It is suitable for pregnant women and rehabilitation, providing stability and resistance, reducing the risk of injury and improving balance. It is also recommended for seniors and can burn calories.
There are three general categories of water aerobics: strength training exercises, cardiovascular exercises, and mobility exercises. There are other subcategories as well, such as workouts for pregnant women and rehabilitation workouts. Strength training workouts are designed to help a person build and tone muscles in any part of the body; cardio exercises raise your heart rate for fat burning and general conditioning; and mobility workouts are intended to improve the ability to stretch, move efficiently, and reduce the likelihood of injury. Most water aerobics exercises also help a person improve balance.
Pregnant women are often encouraged to participate in a variety of water aerobics exercises because they can help alleviate lower back pain, a common problem among pregnant women. An athlete who exercises in the water also has less risk of injury, since exercises in the water tend to have less impact than other types of exercises. A woman is less likely to suffer a direct impact of any kind, and she is less likely to fall, which helps keep the baby safer during exercise. Aquatic aerobics for pregnant women can be adapted for safety and efficacy, as well as pain relief.
Water aerobics rehabilitation exercises are extremely common among people who have recently been injured. The water provides stability during exercises, allowing an injured person to improve mobility and strength with built-in protection against falls or impacts. The natural resistance of the water allows the person to begin to build strength in the muscles, ligaments, tendons, etc., providing consistent and often gentle overall resistance.
Strength training exercises are common parts of water aerobics. Crunches, curls, squats, leg raises, etc. They can be done in the water, taking advantage of the natural resistance and stability of the water. These exercises are often recommended for seniors who need a minimal amount of resistance but a higher level of stability during exercises.
Cardiovascular exercises can include any number of exercises that raise a person’s heart rate. The movements of cross-country skiing, running, and walking through water can increase your heart rate, providing cardiovascular health and even the ability to burn calories for weight loss.
Mobility training includes exercises that condition the ligaments to move in a variety of directions. Many rehabilitation workouts begin with such exercises, which may include leg raises and swings. These can be executed by lifting the leg away from the body to the limits of the joint’s capabilities, then returning to the starting position and repeating.
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