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WATERGYM
WATER AEROBICS
WORKOUT GUIDELINES
Water is like an instantly-adjustable weight machine! Every direction you move a limb
becomes an opportunity to strengthen and build balanced muscle groups.
As a beginner, push lightly and work slowly. In a few short weeks you’ll feel stronger,
so you’re able to push faster through the water, which is like lifting a heavier weight.
The more you build strength and aerobic endurance, the faster and bigger you can move. So the water keeps meeting and challenging you as your fitness improves,
which is why so many WaterGym participants have been in our program for years!
The following are general workout guidelines, therefore they might not be appropriate for you. Always consult your doctor to prescribe your proper workout schedule and intensity.
BEGINNER GUIDELINES...
If you are a beginner, remember to take it easy. Start with a 15 minute workout (or less if that is too much!). As your fitness improves, increase your workout intensity and duration.
If you are planning on attending a WaterGym class, be advised that our classes are an hour in duration, which for most beginners, is too long. Therefore, make sure to come at the beginning of the class and leave after 15 or 20 minutes, or whenever you feel you've had enough exercise. As a beginner, we also advise you exercise 2 to 3 times per week, and if you can, workout at an intensity level of 50 to 60% of your maximum heart rate during the aerobic section. (*see below)
INTERMEDIATE GUIDELINES
Each week, as you increase in fitness and feel stronger, you can add in a few more exercises and increase your workout intensity by adding more speed and power to your movements. If comfortable, you may increase your workout intensity to 60 to 70% of your maximum heart rate during the aerobic section.
ADVANCED GUIDELINES
As you advance, you can work your way up to a 40-60 minute workout at least 3 times per week, at 70 to 80% of your maximum heart rate during the aerobic section of the workout.
*Notice that in the photograph we ask you to subtract 12 to 15 heart beats per minute from your maximum heart rate. This is because working out in water’s unique environment can elicit a slightly lower heart rate response. This does not lower your aerobic benefits nor does it lower how many calories you are burning, because calorie burning directly relates to how much oxygen you are utilizing, not heart rate. So you’ll find your heart rate might be a slightly lower than normal during WaterGym. Some participants do not find any change at all in their heart rate response. Return to FAQ about WaterGym
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