Creating a Water Aerobics Workout, Part 2: Mastering the Movements

In our previous post about creating a water aerobics or water workout routines, we talked about vocabulary. With this entry, we will be discussing the different moves or movements you can use in the water.

Understanding and mastering the moves requires a working use of the previous vocabulary. For example, you’ll be learning the cross country movement but performing it in full-range-of-motion (for stretching) and cardio style (for increasing heart rate) while keeping proper alignment. Or taking the jogging movement and hitting it hard forward, cardio style; or even running backwards and really using the arms to make it a muscle-building exercise instead. Sounds creative? Yes, water aerobics can be very creative and adaptable to your needs and limitations. Think of using the vocabulary and movements as wise and beneficial rules to wrap your creativity in.

One piece of information crucial to understand the secret to water aerobics or water workouts is that there are only a few basic moves — it’s just that the basic moves can be modified in endless ways. You can alternate movements for a right-then-left effect; isolate one arm or leg at a time; do both legs as the same time; go fast; slow down; do it at an angle or a 3 o’clock position; do it backwards; forwards; on the side. You get the picture.

Once again, you can print this out and laminate it — so now you have water aerobics vocabulary on one side and water aerobics movements on the other.

MAIN WATER WORKOUT/AEROBIC MOVEMENTS TO KNOW & USE

*It is important to keep in mind all movements can be modified or altered in a way to fit and challenge all bodies, regardless of levels, abilities and injuries.

**It is equally important to listen to your body when performing movements — pain is wrong. Straining or arching creates pain.

• Cross-County: Can have full-range, muscle-building, and cardio effects. Description: Using proper alignment, legs meet directly at a 6 o’clock below and then swing in opposite directions (right forward, left back). Arms also swing forward and back. Example of use: Can be used to stay in place or travel, depending on how you modify it as well as use the arms. If you wanted to use it for muscle-building, you would add breast stroke arms. If you wanted a cardio effect, bring legs up to a 4 o’clock position and flutter kick fast with your back to the direction you are heading.

• Jumping Jacks: Can have full-range, muscle-building, and cardio effects. Description: Proper alignment, legs extend out in an upside down “V” while extended arms come in together clapping below waist level. (On land we know this as legs and arms out-together, in-together; but in water arms are out while legs come in and visa verse. This prevents dunking yourself.) Example of use: Bring it up to a 4 o’clock position and push in and out, sculling with arms. Stay in place.

• Treading: Can have full-range, muscle-building, and cardio effects — great for joint strength but not recommended for knee injuries. Description: In a sitting position with knees up and still achieving proper alignment, rotate lower legs at knee in circular motion (also called Egg Beaters). Example of use: Lift arms up and work legs only for a great quad workout, trying to get your shoulders out for 10 seconds straight.

• Jogging: Can have full-range, muscle-building, and cardio effects. Description: Easiest movement to understand and entire water aerobic classes are built on water jogging. Mimic running as you do on land, leaning forward, bringing knees right-then-left close to chest and pushing down on heels; pull out with right-left arms. Example in use: To use jogging in place, modify by bring both knees up to the chest and then down (like a Sumo wrestler — this works the abs).

• Biking: Can have full-range, muscle-building, and cardio effects. Description: Extending upper body or arms out “grasping” bike handles; make circular motions with right-left legs, digging with heels. Example of use: Modify the bike by having pedals in front; modify by having pedals underneath and “stand”; modify by having pedals behind and “race.” You can get more cardio by imagining you are “spinning” with very fast, out-of-control steel wheels.

• Sculling: Can have full-range and muscle-building effects. Description: This is an upper body (arms) movement. Using a fingers-together paddle, make a “smoothing” or “figure-8” motion under water, directly on each side at mid-waist. Works biceps and deltoids. Great for stabilizing alignment when working on lower body movements. When in doubt with what to do with your upper body — scull.

Are there more? You bet. Additional water movements include: Crunches; Sitting Breast Stroke; Sitting Elementary Backstroke; Rowing; Side-Stroke; Hurdling.

Next entry on water workouts? I’ll actually put a typical one-hour routine together, using vocabulary and movements with modifications to make it fun, interesting and suitable to your body. So yes, you will have additional sheets to print out and laminate so you can also have “Routine #1” and so on to use.