I'm a certified aquatic exercise instructor

dmw546
dmw546 Posts: 11
edited December 2024 in Introduce Yourself
I am enjoying using this site, particularly to see my carbs/fats/protein intake on a daily basis. Would also welcome any questions about aquatic exercise! I am soon to be 52 years old and in the best shape of my life because of water aerobics. This form of exercise has come a long way since it's inception as a way for seniors to exercise safely. I was amazed the first time i took a land based Pilates/Yoga (piyo) class at how strong my core was from all my aquatic exercise. I was doing stuff in that class that some of the 'regulars' still couldn't do! You burn nearly twice as many calories walking in water as opposed to walking on land, something to think about! As with any group exercise class though, you need to find a good instructor. Don't be afraid to ask your instructor about their qualifications, where they got their training and if they are certified. A quality instructor will not be offended and will welcome your questions!

Replies

  • L00py_T0ucan
    L00py_T0ucan Posts: 1,378 Member
    bumping for later.

    thanks for offering to share your knowledge.
  • Papillon22
    Papillon22 Posts: 1,160 Member
    Hi, I have a question.
    I have access to a small pool in my apartment complex and would like to do some exercises to strengthen the muscles around my knees (since they're starting to hurt after I play tennis). Can you recommend a little routine? Maybe 4-5 exercises that I can do every day. Thanks!
  • Bunnie_Rex
    Bunnie_Rex Posts: 63 Member
    I have always been afraid to try these classes because I cannot swim. Im curious, though, about walking in water and caloric burn....How deep are we talking? Im 5'3. Would I need to be neck deep, waist deep, or what, for it to be that effective?
  • angeltg
    angeltg Posts: 97 Member
    We just opened up our pool today and I was wondering about exercising in the pool. We have a small 15ft above ground pool would you have any exercise that yu could recommend for me to use. laps would probably get me dizzy lol.

    Thanks
  • sherryjohnson2012
    sherryjohnson2012 Posts: 102 Member
    I do water aerobics 3 times a week. Im disabled and its a great way for me to exercise. My instructor is awesome!! she is also my personal trainer. She introduced me to this site and im totally addicted. thanks for sharing.. :)
  • Trutra
    Trutra Posts: 131 Member
    I have always been afraid to try these classes because I cannot swim. Im curious, though, about walking in water and caloric burn....How deep are we talking? Im 5'3. Would I need to be neck deep, waist deep, or what, for it to be that effective?

    I do aqua about 3 - 4 times a week at my gym. Our pool comes up to just below my breasts for me. I am about 5'4 I think (1.65m). There are a few people in our class who cannot swim. They just stand at the sides of the pool and hold on with 1 hand if necessary. From what I have noticed, they are nervous for the first few times and then get quite comfortable and confident in the water. At my gym all the instructors have to be qualified to rescue you, and there are lots of people in the water with you. Try it, it is fun and a real good workout.
  • dmw546
    dmw546 Posts: 11
    Papillon22 - You could just try walking in the water or even jogging. If the jogging causes any knee pain go back to walking. Make sure you walk with posture corrected (shoulders back and down, pull navel in and up, back straight). In other words don't lean forward from the hip, this will put undo stress on your low back. Make sure you walk in all directions to work all the muscles around your knees, forward, backward, and sideways (each side). Do a slow warm up walk for 5 minutes or so, and make sure you stretch when you are done, especially the legs, holding each stretch for at least 10 seconds (20 is better). Hope this helps!
  • dmw546
    dmw546 Posts: 11
    bunniec2005 - I'm not a great swimmer myself! Your best shallow water workout is between chest and navel deep, the shallower your workout the harder. If you have joint problems, go chest deep. Any deeper than chest deep you begin to lose your workout unless you go fully suspended (deep water aerobics, in which you wear a belt). Give it a shot, it's a great workout!
  • dmw546
    dmw546 Posts: 11
    angeltg - i also have an above ground pool in my backyard, round. sometimes i just run laps around it, forwards, backwards and sideways. Always remember when walking/jogging to watch your posture. Very easy when you are pushing against the water to catch yourself bending forward at the hip, this will put undo stress on the low back causing soreness or pain. Pull your core in tight when you walk. basically every movement you make in the water works your core, but you need to use good form, pulling your navel 'in and up'. Our water output nozzle (don't know what it's actually called!) makes a current in our pool as well and i walk/jog against that for added resistance. Have fun!
  • dmw546
    dmw546 Posts: 11
    I have always been afraid to try these classes because I cannot swim. Im curious, though, about walking in water and caloric burn....How deep are we talking? Im 5'3. Would I need to be neck deep, waist deep, or what, for it to be that effective?

    I do aqua about 3 - 4 times a week at my gym. Our pool comes up to just below my breasts for me. I am about 5'4 I think (1.65m). There are a few people in our class who cannot swim. They just stand at the sides of the pool and hold on with 1 hand if necessary. From what I have noticed, they are nervous for the first few times and then get quite comfortable and confident in the water. At my gym all the instructors have to be qualified to rescue you, and there are lots of people in the water with you. Try it, it is fun and a real good workout.


    Just remember if you hold on to the side while exercising you lose a bit of your core workout. Your core is balance, to better your balance strengthen and tone all your muscles, but especially your core (trunk of the body). the more you work in the middle of the pool the more you use those core muscles for balance! (i have had some in the past that are afraid and will not leave the side, i never force someone to let go if they are uncomfortable!)
  • dmw546
    dmw546 Posts: 11
    Always remember to warm up before beginning your workout (5 minutes or so at half your cardio pace), cool down gradually (5 -10 minutes) after your cardio to bring the heart rate and breathing back down to normal, and stretch those muscles when they are nice and warm to keep them from getting sore and tight. Every good workout should have ALL of these components!
  • chele1028
    chele1028 Posts: 248 Member
    Hi, I love my aqua fit class at the gym, I go 2 or 3 times a week. We sometimes do like a "ab crunch" move where you just extend your legs out and then bring them back in to your tummy almost... I wondered though as I was doing that in our neighborhood pool today, like how many would be considered a great workout.. I know I did prob. 70 or so and was having fun going to one side, then to the front, then to the other side so I could work the obliques. Anyhoo, I love it!
  • dmw546
    dmw546 Posts: 11
    Hi, I love my aqua fit class at the gym, I go 2 or 3 times a week. We sometimes do like a "ab crunch" move where you just extend your legs out and then bring them back in to your tummy almost... I wondered though as I was doing that in our neighborhood pool today, like how many would be considered a great workout.. I know I did prob. 70 or so and was having fun going to one side, then to the front, then to the other side so I could work the obliques. Anyhoo, I love it!

    You don't want to do too much of any one move, you need to mix it up to get all your muscles moving! I work each move 45 seconds and then move on to the next. Make sure you work your whole body from your feet to your shoulders. What you are doing is what I call 'tucks'. Try doing a 'washing machine'; stand with one foot forward and the other back, swing the legs wide as they change positions (front to back) while swinging the arms wide in the opposite direction of the legs. This one can be done landing the feet front to back or going totally buoyant. Hold those core muscles in tight and hold the back straight while you are twisting. this works all of the core muscles from front to back to side. Don't recommend if you have any back problems though.
  • izzydino
    izzydino Posts: 251 Member
    I love my aqua exercise! I don't know where i would be with out my aqua... Currently do it 2-3 times a week... but those 2-3 times are close 2 hours each ;).
  • chele1028
    chele1028 Posts: 248 Member
    Hi, I love my aqua fit class at the gym, I go 2 or 3 times a week. We sometimes do like a "ab crunch" move where you just extend your legs out and then bring them back in to your tummy almost... I wondered though as I was doing that in our neighborhood pool today, like how many would be considered a great workout.. I know I did prob. 70 or so and was having fun going to one side, then to the front, then to the other side so I could work the obliques. Anyhoo, I love it!

    You don't want to do too much of any one move, you need to mix it up to get all your muscles moving! I work each move 45 seconds and then move on to the next. Make sure you work your whole body from your feet to your shoulders. What you are doing is what I call 'tucks'. Try doing a 'washing machine'; stand with one foot forward and the other back, swing the legs wide as they change positions (front to back) while swinging the arms wide in the opposite direction of the legs. This one can be done landing the feet front to back or going totally buoyant. Hold those core muscles in tight and hold the back straight while you are twisting. this works all of the core muscles from front to back to side. Don't recommend if you have any back problems though.


    Great I will try that, thanks! :smile:
  • angeltg
    angeltg Posts: 97 Member
    angeltg - i also have an above ground pool in my backyard, round. sometimes i just run laps around it, forwards, backwards and sideways. Always remember when walking/jogging to watch your posture. Very easy when you are pushing against the water to catch yourself bending forward at the hip, this will put undo stress on the low back causing soreness or pain. Pull your core in tight when you walk. basically every movement you make in the water works your core, but you need to use good form, pulling your navel 'in and up'. Our water output nozzle (don't know what it's actually called!) makes a current in our pool as well and i walk/jog against that for added resistance. Have fun!

    Thanks so much I didn't think about the jet as a resistance tool good thinking. It's gonna be a scorcher today I will jump in after my bike ride tonight.
  • Papillon22
    Papillon22 Posts: 1,160 Member
    thank you!
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