Aqua Aerobics

Aerobic exercise performed in water, known as aqua aerobics, constitutes perfect exercise for the unfit. This is because the water supports your weight, making the risk of injury minimal. Standing in the pool, you push against the water to build up strength.

You don't need to be able to swim to practice aqua aerobics - simply stay in the shallow end of the pool and let the swimmers take the middle and the deep end.

The range and type of exercises you do at an aqua aerobics class (most swimming pools run them) will depend on your instructor. They are likely to include some of the following:

the warm-up exercises

running on the spot

cycling or jumping on the spot

stretching exercises

kicking exercises, sometimes with you holding a floating board STRETCHING EXERCISES

These are particularly effective when carried out in water because they allow you go through a routine of exercises that stretch your muscles, so increasing your flexibility and suppleness while avoiding any undue stress and strain thanks to the support that the water provides. Put your left hand on the edge of the pool while standing side on. Keep your back straight and raise your right leg in front of you so it is fully extended, with your big toe pointing straight ahead. Now take your right leg slowly round to your right side, pause and continue taking your leg as far back to the right as you can. Do this 5 times.

Now repeat the sequence with your right hand on the edge of the pool and your left leg fully extended. Do this 5 times.

Repeat the sequences. After a few times you should be able to feel a good stretch in the buttock muscles and the muscles of the thighs and calves. This exercise will also have a beneficial effect on your abdominal and back muscles.

Now put your left hand on the edge of the pool and sweep your right arm through a full arc. Repeat this several times. Then, with your right hand supporting you on the edge of the pool, swing your left arm through a wide arc in the same way. Do this several times.

You can now combine the two exercises described above so that with your left hand on the edge of the pool, you now extend your right arm and your right leg fully. Then turn round, place your right hand on the edge and fully extend your left arm and leg.

Holding on to the edge of the pool, make for the deeper water so that you are out of your depth. Maintaining your hold on the edge, let your hands take the full weight of your body, allowing the muscles to stretch downward throughout your body. Maintaining the same position as above, bring your feet up as close to your hands as possible and stretch out your back muscles. Make sure that your upper arms are fully stretched out as well so that they too benefit.

Aqua aerobic exercises can be done on your own or with a friend at your local swimming pool, or in an aqua aerobics class supervised by a trained instructor. Once you have finished your exercises, and providing you are not too tired, you can have a relaxing swim.

FACTFILE

Calories burnt per minute: 5

Works on: flexibility and strength in the arms, legs, abdominal muscles, buttocks and back

Complementary exercises: cycling, walking, jogging, running, weights