Pool Aerobice Llass
A pool aerobics class in progress.

An Easy Pool Aerobic Exercise Program to Follow in Your Pool

Water exercises, or pool aerobics are one of the best ways to keep in shape and enjoy the pool at the same time; and they are ideal for everyone.

The exercises in this programme are based on hydrokinetics, using the dynamic properties of water to the best physical advantage.

Water exercises and pool aerobics are particularly effective for those with physical disabilities that would prevent normal exercising on dry land. Swimmers suffering from any one of a number of back related problems (slipped disc, sciatica, lower back pain) will also find they give excellent results.

The buoyancy of the body can be simply explained.

When it is immersed in water it seems to lose weight. The swimmer feel light, and it has been proven that if he or she weighs 45 kg out of the water the body weight in water will be only 2 or 3 kg. This is because you are bearing only the weight of the portion of your body that is above the water. Furthermore, the warmer the water the better the results.

The swimmer moving through the water will encounter resistance or hydrodynamic force. The more rapidly the movement is performed, the greater this force. Therefore, all movements done in water should be performed with a certain tempo to get the maximum benefit. It is necessary to breathe rhythmically along with the movements and all jumping motions should be made on the balls of the feet to achieve the most benefit from these pool aerobics.

Swimmers beginning this hydrokinetic programme should start with the minimum number of repetitions.

The various movements are described by the area of the body being worked on. This way the programme can be focused according to need.

A good 30-minute workout is recommended. The only accessories required for some of the movements are a volley ball, a foam floatation board or a foam tube as in the picture above.

There are 13 basic exercises

 

Pool aerobics 011 WARM UP, JOGGING IN THE WATER

Bend the knees so the shoulders are submerged, then extend arms out in front. Now jog around the shallow end of the pool. Try to lift the knees as high as possible, leaning the torso slightly forward.
(1–3 mins or 100–300 times)

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Pool Aerobics 022 ARM – CHEST – UPPER BACK

Stand in the water with feet apart and shoulders submerged (bend knees if necessary), and the arms floating out to the sides. Keep arms just under the water surface and bring them forward until the fingers touch. Now turn the hands so that the palms face each other and pull the arms back as far as possible. Move with a steady tempo and feel the resistance of the water. (20–30 times)

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Pool Aerobics 033 INNER/OUTER THIGHS

Stand with the feet apart in the water at bust level. Extend the arms out to the sides for balance. Now, with a slight jump, cross the right leg in front, left leg in back, then back to the starting position. Reverse left leg in front, right leg in back. (30–40 times)

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Pool Aerobics 044 THIGHS – ABDOMEN

Stand in water at chest level. Deeper water will make the movement more difficult. Extend the arms out in front, then raise the right leg straight up to try to touch the right hand. Lower, then repeat with the left leg. (12–30 for each leg)

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Pool Aerobics 055 WAIST – UPPER HIP

Stand with the feet together and arms out to the sides in water at chest level. Bend knees keeping buttocks together and abdomen pulled in. With a slight jump, turn knees to the left; jump again turning knees to the right quite rapidly without losing abdominal control. Keep torso facing forward working from waist down. (35–50 times)

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Pool Aerobics 066 THIGHS ((FRONT/BACK) – HIPS

Stand with the right foot forward, left foot back, and your arms out to the sides. Now, as if making a big leap, bring the left foot forward, right foot back. This should be done continuously in a steady tempo. Resistance against the legs should be obvious as they are pulled through the water. (24–40 times)

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Pool Aerobics 077 THIGHS – SEAT – LOWER BACK

Stand with the right side towards the pool wall. The water should be waist high or a little higher. Hold on to the edge with the right hand. Now raise the left leg forward and up; lower; then up and out to the side; lower; then lift back (without arching the back) and lower. Reverse this position for the right leg. Keep torso erect at all times. (15–25 + for each leg)

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Pool aerobics 088 ABDOMEN

Hold on to the edge of the pool placing both feet halfway up on the wall. Now, with a little kick, bring the legs back and extend them behind the body. Return to your original position by bringing your legs straight down and forward, bending
the knees as your feet touch
the wall again. (15–30 times).

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Pool Aerobics 099 HIPS

Hold on to the edge of the pool placing the right foot halfway up on the wall and the left foot behind the body on the floor. Bring the left foot forward to the wall and right foot back behind the body. Try to make ‘steps’ as big as possible. (20–30 times)

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Pool Aerobics 1010 BUTTOCKS

With the water at waist level, bend from the waist to reach the edge of the pool with extended arms. A floatation board or volley ball may be used. Raise the right leg up to the surface behind the body and keep the left leg in position. Reverse, and alternate at a steady, even tempo trying to break the surface each time with the ‘up’ leg. (20–40 times)

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Pool Aerobics 1111 ABDOMEN

Hold onto two volley balls or floatation boards – one under each arm. Extend legs in front and lean torso back as in a sitting position. Pull in the abdomen and lean forward from the torso while pushing legs down and extending them back. Rock back to original position by pulling in abdomen, lowering legs and extending them forward. (15–25 times)

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Pool Aerobics 1212 ARMS

Stand with legs extended in water
at chest level. Place right hand on top of a valley ball and left hand underneath. Spread fingers and keep the elbow that is out of the water up high. Push ball down and up on the left, bringing left hand on top of ball on the right. (20–30 times)

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Pool Aerobics 1313 LOWER THIGH – KNEE

Hold onto the pool steps just under the water surface or use a board.Stretch out face down so the body is parallel to the floor. Use knees and kick feet under water. Let feet and ankles be loose and relaxed. Try to make feet touch the buttocks. (1–3 mins or 100–300 times)

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You can read more on Water Aerobics on Wikipedia here: http://en.wikipedia.org/wiki/Water_aerobics

Featured image on this page courtesy Wikipedia.

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