list of water aerobic exercises pdf
A pool designed for tradi- tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C. Researchers found that walking in thigh-deep waves yields the biggest burn but even ankle-deep water will tone your legs.
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Aerobic refers to those types of exercises that require oxygen to burn fat stores for energy.
. It can include activities like. Once a child or adult is comfortable in the water the fear of falling disappears. To strengthen your cardiovascular system you should do prolonged aerobic.
To download a PDF or read an article just click the orange button. We have also provided links to our full articles on each type of exercise. For this exercise stand in the middle of the pool with water weights.
List of water aerobic exercises pdf Aerobic exercise uses continuous rhythmic movement of large muscle groups to strengthen the heart and lungs cardiovascular system. The most important thing about water exercise is that it challenges the whole brain. Aerobic exercise uses the same large muscle groups rhythmically for a period of 15 to 20 minutes or longer while maintaining 60-80 of your maximum heart rate.
Archimedes Principle a body will float if it displaces water weighing more than its own weight. Strength training in water is an option that requires an understanding of the properties of water 1. Water weights dont have to be used but they do offer extra resistance.
Ad 1 Black Healthcare Resource. AEROBIC EXERCISE Aerobic exercise is any type of cardiovascular conditioning. Some things float in water including this rubber ducky and many of your clients.
Standing in chest-deep water hold the pool noodle near your chest with your palms down just beneath the surface of the water. For this reason water temperature is important to consider when engaging in aquatic activities both indoors and outdoors. On this page you can download PDFs of the best exercises for seniors for different types of exercises.
Water exercise in a floatation device eliminates the effects of gravity and allows free movement. Curl the weights up then back down and repeat until fatigue. Wave Jumping Do squats without realizing it Head out into waist-deep water crouch down and jump over the waves as they come in.
Examples Think of aerobic activity as being. Hold the weights in front of you arms in front with palms facing out. Aerobic simply means in the presence of oxygen.
This reference contains 72 lesson plans for shallow and deep watereach including a warm-up and cool-down variations choreography and modifications. 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. Water Aerobic Exercises.
Forward backward sidestepping toe walking heel walking marches. 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. Aerobic recommendations SHALLOW Heeltoe raises Walking in the pool.
At a moderate pace begin the warm up with one minute of each of the following exercises. Water Aerobics for Seniors. Stand straight with arms extended and perform a march motion.
Noodle Pull Push. Water walking strengthens the lower portion of the body and also helps to improve posture. DEEP Treading water flutter kicking with a pool noodle any of the walking exercises using a pool noodle for floatation.
Push the noodle down keeping it submerged until your arms are fully extended. Each water aerobics class includes a warm-up cardio and strength-training exercises and a cooldown. Try jumping backward or sideways or scissoring your legs.
Water Aerobic Options 1. Expect exercises like water walking bicep curls leg lifts and kickboard moves. Microsoft Word - A Water Workout Programdoc Author.
Aquatic Set 1 Surfin USA by The Beach Boys 230 Back Wall Glide California Gurls by Katy Perry 400 Perform each of the following exercises for one minute each. About waist-deep in the water walk around the pool just as you would on land. When you exercise your muscles demand more oxygen-rich blood which in turn makes your heart beat faster to keep up.
Ad Find Deals on water aerobics equipment in Sports Fitness on Amazon. 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. This exercise focuses on your upper body but can be modified to an entire body workout as well.
This exercise can also be done with palms facing. View Aerobic Exercise Examplespdfpdf from BIOLOGY 134 at University of Batangas. - The water is a natural medium in which to practice a new motor skill.
The exercise is often performed in.
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