printable water aerobics exercises pdf
Water weights dont have to be used but they do offer extra resistance. Heel Raise THE WATER SHOULD BE AT.
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Water Aerobic Options 1.
. Do 15 to 20 times. Work up to 2 or 3 slow sets of 15 reps. Biking in the water is like taking a spin class - but cool.
Working up to 30 minutes with aerobic exercises. This can be one exercise or a combination of the above. About waist-deep in the water walk around the pool just as you would on land.
- Burn Calories - Run and Flutter. For this reason water temperature is important to consider when engaging in aquatic activities both indoors and outdoors. Lower your arms slowly repeating the exercise several times.
Pool Exercises to Ease Rheumatoid Arthritis. We love to couple biking with High Kicks because this combo really targets the hamstrings and glutes kicks out the heat feels good and is fun. Top 10 Exercises to Get Fit In Water.
Hold the weights in front of you arms in front with palms facing out. Stand in water that comes to chest level with your back against the pool wall. - The water is a natural medium in which to practice a new motor skill.
Use your hands to help keep your leg in this position. This exercise can also be done with palms facing. Push the noodle down keeping it.
Curl the weights up then back down and repeat until fatigue. Arm raises can be performed with a ball weights or a pool noodle. To download a PDF or read an article just click the orange button.
WATER AEROBICS EXERCISE 3. STAND AND HOLD THE SIDE OF THE POOL WITH FEET SHOULDER WIDTH APART. On this page you can download PDFs of the best exercises for seniors for different types of exercises.
WATER AEROBICS EXERCISE 2- How to Bike in Water -. Noodle Pull Push. This reference contains 72 lesson plans for shallow and deep watereach including a warm-up and cool-down variations choreography and modifications.
Level I _____ Level II _____. Water Exercises for Shoulders and Arms WebMD. Microsoft Word - A Water Workout Programdoc Author.
We have also provided links to our full articles on each type of exercise. Aquatic exercises 4 5 1 2 6 EXERCISES For each exercise do 1-2 sets of 10-12 reps each. Or forward walking 5 minutes backward walking 5 minutes treading water with a pool noodle for floatation for 5 minutes and sidestepping for 5 minutes.
Hold the weights down at your sides. Understand how to develop a muscular balanced workout 8. This exercise focuses on your upper body but can be modified to an entire body workout as well.
Forward walking in shallow water for 20 minutes. As with any other exercise routine just be certain you get medical clearance from your health care provider before taking the plunge. For this exercise stand in the middle of the pool with water weights.
According to the Aquatic Exercise Association expect to burn approximately 400 to 500 calories in a one-hour session. 3 Water Aerobics Workouts. Switch sides if appropriate.
Stand straight with arms extended and perform a march motion. The most important thing about water exercise is that it challenges the whole brain. Quickly jump up scissor legs and land with left leg forward.
Swing the lower part of your leg in and out. Determine your class objectives and explain the purpose of each of the. In waist-deep water lunge with right foot forward right thigh parallel to pool floor left knee bent hands on hips.
Water aerobics exercises are effective for weight loss. Walking comes with a host of benefits including stronger knees and better sleep. Water makes high-impact jumps joint-friendly.
Straighten elbows and repeat. Clarify the difference between shallow and deep water exercises 6. Know the common names for various exercises as well as the anatomical terms and muscles involved 7.
Bring other leg forward. Keep in shape with a 30-60 minute pool noodle workout done 2-3 times per week. Standing in chest-deep water hold the pool noodle near your chest with your palms down just beneath the surface of the water.
And when you do it in water you also reduce any excessive impact on your joints more on that below. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN RETURN TO THE STARTING POSITION. Water Fitness Lesson Plans and Choreography helps new instructors learn the basics of class organization and keeps veteran instructors out of the proverbial teaching rut.
Once a child or adult is comfortable in the water the fear of falling disappears. Stand in the water at chest level facing the opposite end of the pool. Strike pool bottom with heel rolling through the foot.
Utilize the book to design your own lesson plans 9. A pool designed for tradi- tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C. This time bend at the shoulder lifting your arms until they are parallel to the surface of the water.
Repeat this exercise with your other leg. That number depends on where the water level is the speed of movement in the water the length of a persons limbs and water and air temperature. Partial Squats THE WATER SHOULD BE AT CHEST LEVEL.
Use wall to assist balance if needed. Bring your leg forward so your thigh is parallel to the water surface. Water exercise in a floatation device eliminates the effects of gravity and allows free movement.
Total Body Water Workouts.
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