water aerobics workout pdf
STAND AND HOLD THE SIDE OF THE POOL WITH FEET SHOULDER WIDTH APART. WATER AEROBICS EXERCISE 2- How to Bike in Water -.
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Understand the purpose and objective of proper warm up conditioning phase and cool down.
. Apart from toning your lower body it boosts the stamina of your cardiovascular system. This has become a popular approach to fitness in older communities as well as for people. Notice in the photograph we ask you to subtract 12 to 15 heartbeats per minute from your maximum heart rate.
Lower your arms slowly repeating the exercise several times. This makes water a natural and. Over 150 ready-to-use lesson plans.
By adding AquaRunners RX footwear X-Cuffs DeltaBells Water Resistance Dumbbells and Webbed Pro Gloves you can increase the intensity the range of exercise possibilities and the fun of your workout program. Stand in the water at chest level with your feet shoulder-width apart and arms at your sides. Begin with your feet shoulder width apart.
Inside you will discover the following. Bending your left knee perform butt kicks by tapping your butt with your heel. Water aerobics is a form of exercise in which aerobic exercises are performed in a relatively shallow body of water such as a swimming pool.
Microsoft Word - A Water Workout Programdoc Author. Water workouts are a fabulous way to exercise no matter your current fitness level. Spas and hot tubs are in the range of 105 F 406 C and therapy specific pools targeting low functionlow intensity programs range.
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. Walk up and down the stairs for 15-20 minutes at a steady pace. Water Exercise is your complete resource for fitness and rehabilitation exercises.
There are many great water aerobics exercises that can get you moving in a fun non-impactful and healthy way. - Burn Calories - Run and Flutter. Water for an effective no-impact deep water workout.
Immune disease should exercise in water temperature below 83 degrees. Work out your core and burn belly fat by standing with your right leg bent and your left leg pushed back. Water Exercise allows personalization of each workout plan.
Chest not higher than hip height then straighten your right leg forward. Some things float in water including this rubber ducky and many of your clients and their limbs. Hold the weights down at your sides.
Patients who have osteoarthritis will often prefer a warmer temperature to exercise in. Resistance in water ranges between 4 and 42 times greater than in air depending on the speed of movement. This is because working out in waters unique environment.
Hold for 30 seconds and then switch legs. Lift your right knee toward your. SPRING WATER AEROBICS APRIL 12TH - MAY 30TH NO CLASSES APRIL 5TH - 11TH MONDAY TIME CLASS ROOM 730-830 AM Movers Groovers LP 830-930 AM Making Waves WW 930-1030 AM Water Works WW 930-1030 AM Tone Fit LP 1030-1100 AM Aqua Abs LP TUESDAY 830-930 AM Joyful Joints WW 600-700 PM Deep Water Aerobics LP WEDNESDAY 730-830.
Basic Aquatic Exercise Program Exercise. Lower Extremity Aquatic Home Exercise Program. Archimedes Principle a body will float if it displaces water weighing more than its own weight.
You can change the speed intensity or amount of rest based on your needs. Buoyancy a force acting in the opposite direction to gravity. Variations of the shallow-water and deep-water exercises offer over 590 possibilities.
Water Aerobic Options 1. Do this five times on each side. If you push the rubber ducky underwater it will rise back to the surface of the water.
Biking in the water is like taking a spin class - but cool. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN RETURN TO THE STARTING POSITION. At the same time kick your right leg and.
Special Member Pricing 5 Credit Back More For Only 499Year. Walk in water. Due to viscosity drag forces and frontal resistance water provides a resistance which is proportional to the effort exerted against it.
About waist-deep in the water walk around the pool just as you would on land. Turn your hands so they are facing down and. WATER AEROBICS EXERCISE 3.
Gradually increase the time to 30 minutes and your speed to a faster rate. Water Fitness Lesson Plans and Choreography Course Objectives After completing the Water Fitness Lesson Plans and Choreography course the participant will. Always begin each exercise with abdominals tightened and pelvis in neutral.
This aerobic exercise primarily targets your calves hamstrings glutes and quads. Spread your fingers to make use of the water-resistance in between your fingers. Extend arms out to sides and hold the edge of the pool with one hand for balance.
Jump up and kick your left leg forward driving your right arm forward with a bend in your elbow. Water Fitness Progressions is designed to help you create programs that gradually and systematically progress your participants. Any exercise that causes pain especially sharp knife like pain is hindering the healing process and should be modified or discontinued until you notify your therapist.
Water aerobics is a form of exercise in which aerobic exercises are performed in a relatively shallow body of water such as a swimming pool. Water Exercise is ideal for cross-training. Arm raises can be performed with a ball weights or a pool noodle.
Keep your elbows close to your body. Knee Lift Kick. Walking in water is a good exercise to start off with as it helps you get a feeling for how you can create resistance.
As you advance you can work your way up to a 40-60 minute workout at least 3 times per week at 70 to 80 of your maximum heart rate during the aerobic section of the workout. Partial Squats THE WATER SHOULD BE AT CHEST LEVEL. Understand the importance of proper order of exercises 2.
This time bend at the shoulder lifting your arms until they are parallel to the surface of the water. Stand straight with arms extended and perform a march motion. Maintain this neutral spine throughout the following exercises.
Specific programming for shallow and. Tional water aerobic programs is typically within the range of 83to 86 F 28 to 30 C. Pull your hands to the surface of the water keeping your wrists straight.
From 91 to 95 F 33 to 35 C. Hold a ball with both hands positioned in front of your belly. Stand with feet together.
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