Free Water Aerobic Exercises: Reap the Benefits of Water Aerobic Exercises Without Breaking the Bank
Free Examples of Water Aerobics Exercises: Workout in the Water Without a Gym
Contrary to popular belief, it is possible to burn calories and not be a member of a fitness center. Practicing water aerobics exercises in the comfort of a pool of your choice will “take the weight off” from paying ridiculous membership prices. Doing exercises in water helps those who suffer from arthritis, obesity, sprained ankles, and even those who want to just escape gravity for a change. Whichever your situation is, or if you are doing this for pure curiosity, remember to stretch before and after, wear sunscreen and do not eat anything about an hour prior to exercising.
Warm-Up
Running on a track or a sidewalk can be harmful to your ankles and knees, and can tire you instantly. It is discouraging to try to run and not get very far and have to walk the rest of the way back. In the water, running is not as painful as you are 80% lighter! Start out your exercise this free example of water aerobic exercise by running in place moderately. Do this for 30 seconds. Then, as you are still moving, lift your leg up to your chest with your knee bent at a 90 degree angle, alternating legs, like a solider. This is called “high knees”. Do this for 30 seconds. Still moving, switch to “derriere kicks”. This is done by kicking your legs behind you, kicking your behind while you alternate legs. Do this for 30 seconds as well. Once you have finished derriere kicks then start from the beginning again with running in place, then high knees and then derriere kicks. Doing 3 sets of each will be a great way to start your water aerobic exercise routines as a quick warm up.
Water Cycling
If you are fond of cycling, you are going to love this routine. This free example of water aerobics exercise requires a noodle for support. In water that is 3-5 feet deep, straddle the noodle as if you were on a horse or a bicycle. If you are in a pool, move your legs as if you are pedaling down the sidewalk on a bike. Use your arms for support and balance. This exercise will increase your heart rate which in turn burns fat and calories. In the beginning, try to “cycle” to the front and back of the pool just once. The impact from this will be felt mostly in your legs, so try not to overdue this one as leg cramping in deeper water can be hazardous.
Abdominal Exercise
The most desired part of the body to shrink is the most irritating to work out. Lying on the ground doing sit-ups is just as fun as a dentist visit. Because of our friend “buoyancy”, stomach exercises are not so drab in bodies of water. For this particular exercise, a variant of the “tuck jump”, start by lifting both knees to your chest. Then, stretch your legs out forward. Bend knees back to your chest, and stretch your legs back behind you. This is one continuous movement, and is tricky at first. Don’t get discouraged, this is one of the best activities you can do for your core. Do this for a full minute. Trying not to touch the ground will force your abdominal muscles to work into overdrive. You may use a noodle for support, by tucking the noodle under your arms behind your back, like a lumberjack carries lumber.
Cool Down
To conclude any workout, it is always good to have a cool down period. If you are in a pool, hold on to the side for balance if needed. If you have a noodle, stretch out your arms in front of you, with the noodle lying horizontally. Lift your right leg to the side of you slowly up and down, feeling the stretch down to your toes. Do the same for your left leg. You should do this for about 10 seconds for each leg. Next, grab your foot from behind your body, and pull your leg, your foot will be touching your gluteus. This will stretch the hamstrings. Do this for about 10 seconds and then alternate legs. To end your cool down, slowly tilt your head to the left side for about 5 seconds, and then slowly tilt your head to the right side. Please note that it is not advised to use your hand to push your head to either side. Now shake your legs out and return to the land little mermaid!
Water Aerobics is just as effective as any other exercise, and with the free examples of water aerobics exercises above, you can get the most out of your workout sessions ! You will feel weightless, and your bank account will thank you.