4 Water Aerobic Exercises for Advanced Deep Water Classes

Pool exercises, such as deep water aerobics, are an excellent way to push your fitness to the next level while benefiting from the low-impact environment provided by water. These exercises, performed in water deep enough to fully submerge the body up to the neck, make use of water’s resistance to build strength, burn calories, and improve cardiovascular health. Personal trainers frequently recommend deep water aerobics for its unique benefits, such as full-body engagement, joint protection, and enhanced muscle toning.

Here’s a detailed look at four advanced deep water aerobic exercises and how they can take your workout routine up a notch.

Benefits of Deep Water Aquatic Exercise

Full Body Engagement

• Multiple Muscle Group Activation: Water’s resistance requires you to engage multiple muscle groups simultaneously. Unlike land-based exercises that often isolate certain muscles, deep water aerobics uses the natural resistance of water to engage your core, legs, arms, and back all at once.

• Balanced Muscle Development: This type of exercise ensures balanced muscle development, as water resistance is applied equally across the body. Over time, it helps promote muscular symmetry and strength, key for injury prevention and functional movement.

Low Impact

• Joint Protection: The buoyancy of water minimizes the impact on your joints. This is particularly beneficial for individuals dealing with arthritis, joint pain, or recovering from injuries. Pool workouts are particularly beneficial for individuals with joint concerns. Water significantly reduces the risk of high-impact injuries common with land-based exercises like running or jumping.

• Suitable for All Ages: Deep water aerobics is suitable for individuals of all fitness levels, from beginners to advanced exercisers. The low-impact nature makes it accessible to seniors and those with mobility concerns while still offering a challenging workout for more advanced individuals.

Increased Resistance

• Enhanced Difficulty: Water naturally provides more resistance than air, making even simple movements more challenging. You’ll burn more calories and build muscle more effectively without needing additional weights.

• Muscle Toning: The constant push and pull of water resistance means that your muscles are working throughout the entire range of motion, leading to improved toning and definition, especially when performing more advanced exercises.

Calorie Burning

• Boosted Cardiovascular Fitness: Deep water aerobics elevates your heart rate and improves cardiovascular endurance. It offers a fantastic way to improve heart health and lung capacity without the strain of high-impact activities.

• Efficient Weight Loss: Because water provides resistance in every direction, deep water workouts burn calories at a higher rate compared to land-based exercises, making it an effective choice for weight management and fat loss.

Advanced Deep Water Workouts

1. Jumping Jacks

Jumping jacks are a classic exercise, but when performed in deep water, they transform into a highly effective cardiovascular and strength-building workout.

• Low Impact on Joints: Traditional jumping jacks can put strain on your knees and ankles, but water’s buoyancy eliminates that issue. You can safely perform the exercise without worrying about joint pain.

• Leg and Arm Strength: The water’s resistance targets your leg muscles—quads, hamstrings, and calves—as well as your arm muscles—deltoids, biceps, and triceps—making it a full-body strength exercise.

• Cardiovascular Health: Jumping jacks in water significantly elevate the heart rate, promoting cardiovascular endurance and improving overall fitness.

How to Perform:

1. Position: Stand in deep water, submerging yourself to the neck with your feet together and arms at your sides.

2. Jump and Spread: Jump, simultaneously spreading your legs wide while raising your arms above your head. The water’s resistance will make this movement slower and more challenging.

3. Return: Jump again, bringing your legs and arms back to the starting position. Focus on engaging your core to help stabilize your body in the water.

4. Repetition: Perform 15-20 repetitions at a controlled pace, maintaining steady breathing to maximize cardiovascular benefits.

2. High Knee Lifts

High knee lifts in deep water are fantastic for developing lower body strength and improving overall stability. They’re especially effective for toning the quadriceps, hamstrings, and glutes.

• Leg Toning: By lifting your knees high, you target and engage the major muscle groups in the legs. This exercise helps to tone and sculpt the lower body while also enhancing hip flexibility.

• Core Strengthening: Since you need to maintain balance and stability in the water, high knee lifts automatically engage your core muscles, particularly the rectus abdominis and obliques, making it an excellent abdominal workout.

• Balance and Stability: The water’s resistance forces your body to stabilize itself as you move, which improves overall balance and coordination.

How to Perform:

1. Position: Stand in deep water with your feet shoulder-width apart. Ensure your core is engaged and your posture is upright.

2. Lift One Knee: Lift one knee as high as you can towards your chest, keeping your upper body straight. Hold for a brief moment, then lower the leg back to the starting position.

3. Alternate: Repeat the same movement with the opposite leg, alternating knees in a controlled, rhythmic fashion.

4. Core Engagement: Focus on keeping your core tight to maintain balance. For an added challenge, increase the speed of your movements while maintaining control.

5. Repetition: Perform 20 repetitions (10 on each leg) to complete a set. You can increase speed or resistance with water gloves to further intensify the workout.

3. Ski Jumps

Ski jumps in deep water simulate the movements of skiing, providing an effective workout for building explosive power, endurance, and stamina.

• Low-Impact Plyometrics: Plyometric exercises, like jumps, are usually high impact. However, when performed in water, they become low impact, significantly reducing the risk of injury while still allowing for a high-intensity workout.

• Power and Endurance: Ski jumps help to build lower body power, particularly in the glutes, hamstrings, and calves, while also improving cardiovascular endurance.

• Muscle Recovery: The water’s cooling properties and constant resistance reduce post-exercise muscle soreness, allowing for quicker recovery and reduced muscle damage.

How to Perform:

1. Position: Stand in deep water with your feet together and arms at your sides.

2. Jump Side-to-Side: Jump laterally from side to side, as if mimicking the movement of a skier. As you jump to the right, swing your arms to the left, and vice versa.

3. Core Control: Engage your core to maintain stability and control your movements as the water resistance slows you down.

4. Increase Speed: As you get more comfortable, increase the speed of your jumps to challenge your cardiovascular endurance and build more explosive power.

5. Repetition: Aim for 20-30 repetitions, depending on your fitness level.

4. Running in Deep Water

Running in deep water is an excellent full-body exercise that challenges your cardiovascular system while building strength and endurance across multiple muscle groups.

• Calorie Burning: Running in water is an effective calorie burner, as the resistance of water demands more effort than running on land, increasing caloric expenditure.

• Lower Impact: Deep water running eliminates the impact on your knees and ankles, making it ideal for those recovering from injuries or looking to avoid joint strain.

• Full-Body Workout: This exercise engages the arms, core, and legs. The resistance provided by water forces your muscles to work harder, strengthening your entire body.

How to Perform:

1. Position: Stand in deep water, leaning slightly forward, as if preparing to run.

2. Running Motion: Begin running in place, driving your knees up high and maintaining a steady pace. Push your legs against the water’s resistance to maximize the effort.

3. Arm Movement: Move your arms in coordination with your legs, just like you would when running on land. This movement helps balance the body and increases intensity.

4. Maintain Form: Keep your core tight and focus on your posture to ensure a proper, efficient movement pattern.

5. Duration: Aim for 2-3 minutes of continuous running, gradually increasing time as you build endurance.

Upper Body Exercises

Upper body exercises are an essential part of a well-rounded water aerobics workout. These exercises target the muscles in the arms, shoulders, and chest, helping to improve overall strength and endurance. Here are some effective upper body exercises to incorporate into your water aerobics routine:

1. Water Arm Circles

• Starting Position: Stand in waist-high water with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height, palms facing down.

• Movement: Make small circles with your hands, gradually increasing the size of the circles. Perform 10-15 repetitions in one direction, then switch directions and repeat.

• Benefits: This exercise engages the shoulders and upper arms, improving flexibility and strength.

2. Pool Noodle Press

• Starting Position: Hold a pool noodle in both hands, with your arms at shoulder height and your palms facing forward.

• Movement: Press the noodle forward, extending your arms fully, and then return to the starting position. Repeat for 10-15 repetitions.

• Benefits: This exercise targets the chest and triceps, enhancing upper body strength and endurance.

3. Water Shoulder Rolls                  

• Starting Position: Stand in waist-high water with your feet shoulder-width apart and your arms relaxed at your sides.

• Movement: Roll your shoulders forward in a circular motion for 10-15 repetitions, then reverse the direction and roll them backward for another 10-15 repetitions.

• Benefits: Shoulder rolls help to increase shoulder mobility and reduce tension in the upper body.

4. Chest Press

• Starting Position: Hold a pool noodle or water dumbbell in both hands, with your arms at shoulder height and your palms facing forward.

• Movement: Press the noodle or dumbbell forward, extending your arms fully, and then return to the starting position. Repeat for 10-15 repetitions.

• Benefits: This exercise strengthens the chest, shoulders, and triceps, contributing to overall upper body conditioning.

Safety Considerations

When participating in water aerobics exercises, it’s essential to consider safety precautions to minimize the risk of injury. Here are some safety considerations to keep in mind:

1. Warm-up and Cool-down: Always warm up before starting your water aerobics workout with 5-10 minutes of light cardio and stretching. After your workout, cool down with static stretches to help prevent muscle soreness.

2. Proper Technique: Use proper technique when performing water aerobics exercises to avoid putting unnecessary strain on your joints. If you’re unsure about proper technique, consult with a fitness professional or instructor.

3. Pool Depth: Make sure the pool is deep enough for you to stand with your feet on the bottom and your head above water. If you’re not a strong swimmer, consider working out in a pool with a shallow area or using a flotation device.

4. Pool Temperature: Ensure the pool temperature is comfortable for you. Avoid working out in water that’s too cold or too hot, as this can increase your risk of injury or illness.

5. Hydration: Stay hydrated during your water aerobics workout by drinking water before, during, and after your exercise routine.

6. Medical Conditions: If you have any medical conditions, such as high blood pressure or heart problems, consult with your doctor before starting a water aerobics program. They can provide guidance on safe exercises and intensity levels.

7. Pool Equipment: Inspect the pool equipment, such as the pool noodles or water dumbbells, before use to ensure they are in good condition and suitable for your workout.

By following these safety considerations and incorporating upper body exercises into your water aerobics routine, you can enjoy a fun and effective workout while minimizing the risk of injury.

Additional Tips and Health Benefits for Deep Water Aerobics

Professional Guidance

• Certified Trainer: Consider working with a personal trainer certified in aquatic fitness to ensure you’re performing exercises safely and effectively. A trainer can help adjust your form and tailor a workout plan that suits your specific fitness goals.

• Customized Programs: An experienced trainer can provide personalized workouts that match your fitness level, whether you’re looking to improve cardiovascular health, build muscle, or lose weight.

Consistency and Progression

• Frequency: For optimal results, incorporate deep water exercises into your fitness routine at least 3-4 times a week. Incorporating water exercise into your routine can enhance fitness while minimizing joint strain.

• Progress Gradually: Start with shorter sessions and gradually increase the duration or intensity of your workouts as your fitness improves. Challenge yourself by using resistance tools like water dumbbells or water gloves to increase difficulty.

Safety First

• Warm-Up: A proper warm-up is essential to prevent injuries. Start with light, low-intensity movements like water walking or gentle leg lifts to prepare your muscles and joints.

• Hydration: Despite being in water, staying hydrated is critical. Drink plenty of water before, during, and after your workout.

• Equipment: Invest in proper equipment like water shoes to provide grip and stability in the pool, and flotation belts if needed to maintain buoyancy.

Conclusion

Deep water aerobics offers a safe, effective, and challenging way to enhance your fitness. By incorporating advanced exercises such as jumping jacks, high knee lifts, ski jumps, and deep water running into your workout routine, you can strengthen muscles, improve cardiovascular endurance, and burn calories. For personalized guidance, working with a certified aquatic fitness trainer ensures that you’re performing these exercises correctly, safely, and in alignment with your fitness goals.