Water Aerobics anyone?
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  1. #12
    Platinum Phenster Angela C's Avatar
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    I just make them up as I go LOL.I jog around the pool alot and do stretches with my whole body.I just keep moving LOL.

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  3. #11
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    I can't do lunges, in or out of the pool. what gives????

    thanks scat!
    Hi, I'm Roc & I'm on the weight loss rollercoaster as well as a 42 yr. old - mother of 3 year old twins. An entirely different rollercoaster
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  4. #10
    Wonder Phenster scatanafas's Avatar
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    I used to teach water aerobics, it is an amazing workout. There are tons of things you can do in water ..run in place, make believe you're "skiing"...take long strides from one side of the pool to the other, hang on to the side of the pool and raise your leg to work your abductor/adductor (fire hydrants)...etc...I'll have to dig out my old videos.

  5. #9
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    Thank you Misty!

    Good to hear from you.
    Hi, I'm Roc & I'm on the weight loss rollercoaster as well as a 42 yr. old - mother of 3 year old twins. An entirely different rollercoaster
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    2/12 210
    3/11 206
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  6. #8
    Gold Phenster Misty2262's Avatar
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    Don't get me wrong! Water Aerobics are great and they are a great way to get moving, just make sure you aren't relying on that for your only workouts![/QUOTE]

    Heart rate determinations are not the same for land as for exercise in water. Studies have shown that water-based exercise heart rates are lower during water exercise, yet the same benefits are the same as land-based exercise.
    Aqua heart rates are approximately 13% lower. This may lead to concern for some people who may feel that they are not working hard enough using a land based reference, but there is no difference unless someone is wanting to build bulky muscle. Heart rates will depend on body position in water. When the body is in a vertical position, heart rates will be about 10 beats lower. In the horizontal position, heart rates will be about 17 beats lower. As an example, a land-based training heart rate of 150 bpm would indicate a water based heart rate of about 140 bpm. It is recommended that a 6 second count be used instead of a 10 second count to account for the increased cooling effect of water, which cools four times faster in water than air.

    Possible reasons for land-based and water-based heart rate differences are:

    Compression - Hydrostatic pressure on the veins aids in the venous return of blood to the heart.

    Dive Reflex - when the face is submerged in water, a natural process lowers the heart rate and blood pressure. This may even occur in chest high water.

    Gravity - Blood requires less effort to flow back up to the heart.

    Partial Pressure - A gas (oxygen) enters a liquid (blood) more readily under pressure.

    Temperature - Since water has a greater cooling effect on the body, there is less effort required of the heart.

    I would suggest water aerobics to get going but when or if you don't feel like it's doing as much for you, then move to harder aerobic exercises. Me having my messed up body prefers water aerobics and am enrolled in a strength and toning and a high impact, which is about the same as above except we run laps in the pool. Guarantee that if you do that ten times around the pool you'll do alot more toning then in an aerobics class.




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  7. #7
    Gold Phenster thin4good's Avatar
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    Water Aerobics is great and I used to go all the time! So much so that the instructor and I became good friends! Eventually she sat me down and said you do great in class, but to be honest with you, you really need to be doing workouts in the gym with weights, etc. I was kind of surprised by this until she explained.

    She said water aerobics are great for toning and resistance training, but it's almost impossible to keep your heart rate up in the aerobics zone while in the water, unless you're swimming laps. And if I really wanted to get in shape, I needed to do something that increased my heart rate more than the pool.

    Don't get me wrong! Water Aerobics are great and they are a great way to get moving, just make sure you aren't relying on that for your only workouts!
    41 down 36 to go!

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  8. #6
    Silver Phenster mandagrl1's Avatar
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    Quote Originally Posted by Raquel View Post
    Mapgirl - I was about to say ... yes please call her, but I think Manda has listed enough to keep me busy say for the rest of the summer. LOL

    Thanks Manda very much. I'm not sure if the storms we are forcasted to have today are going to just come and go or what, but if I get in today - I'll certainly do this ... if I don't *get it or whatever, I'll bother you for details or something, ok?


    Sassy - I swear - I really don't want to bother Kathie .... she has so much going on right now.

    No problem honey! Anytime! I will be happy to further explain if needed. I really do love it. I have always loved the water and when I got bored with working out indoors, this seemed to be the perfect escape! It burns a lot of calories and feels sooooo good when you're done. I always feel stretched out and invigorated when we finish. We usually do about an hour and 15 mins each class. The catch is just to never stop moving. You'll have fun and not realize that you're even working out!
    Amanda in AL
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  9. #5
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    Mapgirl - I was about to say ... yes please call her, but I think Manda has listed enough to keep me busy say for the rest of the summer. LOL

    Thanks Manda very much. I'm not sure if the storms we are forcasted to have today are going to just come and go or what, but if I get in today - I'll certainly do this ... if I don't *get it or whatever, I'll bother you for details or something, ok?


    Sassy - I swear - I really don't want to bother Kathie .... she has so much going on right now.
    Hi, I'm Roc & I'm on the weight loss rollercoaster as well as a 42 yr. old - mother of 3 year old twins. An entirely different rollercoaster
    1/9/08 228
    1/19 210
    2/09 215
    2/12 210
    3/11 206
    3/21 200
    4/13 199
    5/18 198
    6/6 201
    7/10 210
    7/21 199
    8/26 199

  10. #4
    Silver Phenster mandagrl1's Avatar
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    Me, me, me! I try to go about 3 times a week. I LOVE it! Went this morning! Here's what we do. If I don't describe it well, just let me know.

    Start out with stretches:

    Bring one knee up, circle ankle both sides
    Pull same knree to the opposite side
    grab inside of foot and lean forward with foot behind you
    Stretch as high as you can to the sky (****ing tummy in!)

    We jog in place for any move that doesn't require moving legs. Jogging side to side (think like a football player when they run through the tires....) helps your booty too!

    We run forward to one end of the pool, then immediately backwards
    Deep lunges accross the pool
    Circles in the water with your arms
    Cup your hands so that you are resisting the water, Hold your arms straight out to each side and "swish" back and forth like a washing machine.
    Cross country skiing-just basically jumping back and forth, one foot to the other. We do this one with the water weights moving with the opposite leg.
    Get a $2 noodle, wrap it under your arms and around your back. Legs straight out so that you're floating on your back, lift feet and legs so that you are bending at the waist. This is an awesome ab exercise. Do it in the middle, then to each side.
    If you can get weights, anything you can do that resists them under water is great. Even just starting with them resting at your sides then lifting and pushing back down while counting to 8.
    Without weights, lean forward at the waist and "swim" while keeping feet planted. Do this forward and backward.

    Ok, well, that's all I can think of right now. Our instructor normally starts us out and counts to 8 for each move in the warmup, but by the end, she is counting to 40 or 60.

    It is very low impact, but it works so well. I wish I had time to go every day! Have fun with it!
    Amanda in AL
    Classified Binge Eater
    SW: 1/08- 294
    04/08- 264 diet and excercise - Binge Eater- off wagon after this!
    06/03/08 271- Started Phen per doc. 37.5mg 1x/day
    6/10/08-261 WOW! 10 lbs in one week!
    6/17/08-263 BLOATED! Blah!
    6/18/08-258
    07/07/08 Overdid it this weekend! 259 Crap!
    08/01/08 257.5 WTF?
    08/05/08 TOM came and gone...Drumroll.... 249.5 YES!


  11. #3
    Platinum Phenster sassychica's Avatar
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    Kathie I believe is in a water aerobics class. She needs to get her booty in here tell ya how it's done!

  12. #2
    Gold Phenster mapgirl's Avatar
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    I'm not a water instructor, but my friend is. She said that you could buy pool dumbells or just use plain old noodles (I think Walmart has them for under 2 dollars). When I want a good ab workout I'll put my feet out on the side of the pool; my knees are bent and then I will crunch up. You could also do pull ups using the diving board. I'll email her and ask for some other stuff if you want.
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  13. #1
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    Default Water Aerobics anyone?

    I'd like to get some exercise in the pool we have set up, can anyone that does or knows of water aerobics advise on what movements to do?

    thanks in advance
    Last edited by Raquel; July 15th, 2008 at 11:24 AM.
    Hi, I'm Roc & I'm on the weight loss rollercoaster as well as a 42 yr. old - mother of 3 year old twins. An entirely different rollercoaster
    1/9/08 228
    1/19 210
    2/09 215
    2/12 210
    3/11 206
    3/21 200
    4/13 199
    5/18 198
    6/6 201
    7/10 210
    7/21 199
    8/26 199

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