Month: April 2021

Aqua aerobics is one of the most rapidly growing trends in the world of healthy living, and it’s easy to see why. Water aerobics can be practiced by anyone regardless of age, require minimal equipment, and carry virtually zero risk of injury. 

Whether you’re just starting out in aqua aerobics, or your water aerobics exercises have been a regular part of your life in San Diego for a while now, there will eventually come a time when beginner exercises are no longer challenging enough for you. When this occurs, you’ll need to look for exercises that are better suited for your current level. 

In previous articles, we provided a quick rundown of what water aerobics are and gave you some advice on how to find a great aqua aerobics trainer. Now we’ll help you take your watery workouts to the next level by giving you a list of 4 highly effective water aerobics exercises for you to try out. Read on!

What exercises do you do in water aerobics?

If you’re dealing with any chronic conditions or diseases that are exacerbated by impact or cause you to experience full body pain, such as fibromyalgia, arthritis, or partial paralysis, make sure to consult with your doctor before starting any exercise routine. 

Once your doctor has cleared you and you’ve found a great water aerobics class, it’s time to find the right exercises that fit your needs. 

Here are 4 highly effective aqua aerobics exercises for you to try out:

Kickboxing

Go into water that’s deep enough to cover your arms, then start kicking and punching while alternating legs and arms. The faster you do this, the more effective the workout will be and the more elevated your heart rate will get.

Moguls

This popular water aerobics exercise is performed by standing in a pool or another body of water with your feet close together, and then jumping to one side while simultaneously jumping forward. Then you jump in the opposite direction while also moving forward. 

The goal is to mimic the motion of a skier on a downhill slide. This exercise provides numerous cardio benefits while also working the leg muscles. Just keep in mind that moguls require exceptional balance, and can be difficult to pull off at first.

Ball exercises

This simple exercise strengthens and tones your arms by having you stand with your feet apart and extending your arms forward while holding a 6-12 inch ball. Push the ball underwater and bring it up again in a figure eight pattern. 

Jogging or walking

Jogging or walking fast are one of the most effective ways to get fit on land, so it’s no surprise that it works just as well in water. However, unlike doing it on land, water jogging or walking puts little to no impact on muscles and joints. This makes it an excellent choice for elderly individuals or injured athletes who want to stay in shape during recovery.

This exercise can be done either in shallow water, or in deeper water with the aid of a buoyancy belt. For an extra challenge, you can also do it in deep water without a buoyancy belt. 

Where can I learn effective water aerobics exercises in San Diego?

As with all workouts, having the right trainer in your corner can help motivate you and make your aqua aerobics classes significantly more effective. For this reason, the water aerobics classes at The Plunge are led by the friendliest and most knowledgeable trainers in San Diego.

We’re a historical public pool located right next to Mission Beach that offers water aquatics classes for people of all ages, top-of-the-line daycare services, comprehensive swimming programs, and even private party hosting. Visit us today!

Whether you’re looking for a low-impact exercise that’s easy on your muscles and joints, or you want to challenge yourself with an intense workout, aqua aerobics are an excellent way to get both cardio and strength training in a single session.

Versatility is one of the main advantages of aqua aerobics. Since the intensity of your water aerobics workout is determined by how hard you press against the water resistance, you can seamlessly adjust your water-based exercises in San Diego to fit your current fitness level and experience. 

We previously wrote a short guide for newcomers to aqua aerobics and gave you a list of essential questions to ask your water aerobics instructor. Now we’ll help you benefit more from the time you spend exercising by giving you a highly effective 30-minute water aerobics workout. Read on to learn more!

How do I get the most out of my water aerobics?

If you’re new to the world of aqua aerobics, it’s best to join an existing class led by a seasoned trainer. This boosts the effectiveness of your workout, ensures your safety while you’re in the pool, and makes the entire experience more fun because it’s done in a group. 

Here’s an excellent 30-minute aqua aerobics workout:

1. Warmup

Get your muscles and joints ready for the workout by doing high knees in the pool for 3 minutes or walking fast for 5. Afterward, perform 3 sets of each move. Remember to rest for 15 seconds between sets.

2. Tricep dips

Grab the gutter or put your palms flat on the edge of the pool. Then, straighten your arms to press yourself up as high as you can and hold it there for 5-10 seconds. Raise and lower yourself like that 10-20 times without touching the bottom with your feet.

3. Arm curls

Stand with your feet wide so that your shoulders are partially underwater. Straighten your arms to each side but keep them slightly bent at the elbows. Tighten your triceps and biceps with each curl, and move faster to make the exercise as effective as possible. 

4. Leg curls

Stand with your feet together, grab the gutter or the edge of the pool for balance with one hand, and start doing butt kicks for 20 reps per set. You’ll be surprised by how intense this exercise can be.

5. Jumps

Keep your feet a little wider apart than the width of your shoulders, squat until your shoulders are submerged, extend your arms out for balance, and jump straight up while simultaneously lowering your arms to your sides. 20 reps per set.

6. Leg lifts

Sit on the stairs or the edge of the pool, extend your legs, lean back a little, and raise and lower your legs up and down from the water. 10-20 reps per set.

7. Scissors

Lean against the pool wall, extend your arms, and grab the edges of the swimming pool. Straighten your legs and keep them parallel to the bottom of the pool. Then, spread your legs as far as you can for 20 reps. 

Where can I get a great water aerobics workout in San Diego?

Located right next to the Mission Beach Boardwalk, The Plunge is one of the oldest and most beloved public pools in the City of San Diego. In addition to providing top-notch aqua aerobics classes for visitors of all ages, we also offer public pool services, swimming lessons, private party rentals, poolside daycare, and more.

We’re especially proud of our diverse swimming environment, our flexible and competitive pricing system, and our highly personable and attentive staff. Get in touch with us today. We can’t wait to meet you!