water aerobics exercises
Everyone is welcome, whether you are looking for cross training, injury rehab, prenatal or postnatal exercise, arthritic-fybromylasia, or multiple sclerosis friendly activities. Enjoy the benefits
of this aerobic work-out that uses the resistance of water to increase cardiovascular endurance and burns calories by working both large & small muscle groups without putting extra pressure on joints. Stretching and relaxation exercises are also included to tone, strengthen and increase flexibility. Swimming is not a required skill to participate. Drop-In fee: $6.50 per class, payable at the pool.
water aerobics exercises girlGet ready to burn calories during swimming and water aerobic exercises! An average 150 lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout.
Water Exercise Helps Joints
Water aerobic exercises and swimming allow people with joint problems and other medical conditions to get a good workout without pain and jarring. People with arthritis should do water exercises in a warm pool, while those with multiple sclerosis need cool water.
Deep Water Running
Try running in the deep end of a pool, wearing a flotation belt, for a more intense water exercise workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics exercises, which are generally done in the shallow end.
Resistance Training in Water
Want to add more splash to your water exercises? There are now devices available that you can use for water aerobic exercises in a pool to increase the resistance of the water and provide some strength training. These are good when you´re injured or have sore joints, when you´re traveling and will be near a pool but not a gym, for cross training, or for a change of pace because they´re fun.
Aqua Shoes
Aqua shoes don't refer to the latest hot color for spring! If you do a lot of swimming and water aerobics exercises, pool walking, etc., consider getting aqua shoes, which are designed to give stability and traction under water. And they look good poolside or at the beach.
Stretching Shoulders
Swimmers should stretch the back of their shoulders, but not the front. They need some muscle resistance for leverage during water aerobic exercises, and stretching the front of the shoulders (anterior deltoids) can loosen them up too much. Some competitive swimmers have injured themselves by this inappropriate stretching.
Triathlon Training
Are you the weakest link when it comes to exercise? Don't give in to the Fear Factor! Swimming is the weak link for many triathletes. That´s all the more reason to practice swimming and water aerobic exercises. If the race is in open water--lake or ocean--don´t do all your water exercise training in a pool. If you´re not confident in open water, swim where it´s shallow or have a friend come along with a boat or board.
Water Workout Gadget Warning
Before you try ankle weights in the water, re-watch murder mystery movies where the victim gets tossed overboard with ankles weighted down. Use only paddles, plastic bells, or other devices made specifically for water exercise workouts by reputable companies. People have drowned using things like weighted belts and ankle weights during water exercises in the pool.
Adding Land Exercise
Think you're like the Marines, fit and powerful by land, sea, or air? If you´re primarily a swimmer and want to add running or triathlon, work into it slowly while still doing your water aerobic exercises. Your legs may not be as strong as your cardiovascular system although water exercise does work the leg muscles.
Balance Board Training
Before you shoot the curl, dude, try hanging ten on land. Good surfers know swimming and water exercises without proper balance can lead to a wipeout when you're catching the waves. Get a balance board and you can hone your surfing reactions on dry land.
water aerobics exercises poolClass descriptions
Total
A great way to try a little of our most popular classes, all in one session. This will help you decide which classes will suit you best. A huge variety combining strength, speed, power, core and balance.
Power Bar Pump
A strength and conditioning class using a barbell and stretch bands, including an abdominal and core strengthening section to increase lean muscle. Kick start your metabolism to tone and shape the whole body.
Kids Fit Club
Don't let your child become another BIG statistic! Children's fitness classes are a fun way to get your kids active and cater to all abilities (and disabilities). Available to children aged 5 and over, with an instructor qualified through the Institute of Sports Medicine, Westmead Hospital.
- Fitness
- Coordination
- Strength
- Confidence
- Flexibility
- Fun and games
- Weight management
- Healthy eating
(Charges may apply depending on membership type.)
Aqua Aerobics
Fun and fitness in the water. Low impact cardio and toning exercises performed in a heated indoor pool all year round. Suitable for all levels of fitness including injury rehabilitation and pre/post natal.
(Charges may apply depending on membership type.)
Spin & Tone
This is a class exclusive to Buzza's. Exciting variety combining time on the spin bikes with abdominal and upper body strengthening exercises. A FANTASTIC full-body workout and a favourite of members.
Pilates
Combines both mat-work and fit-ball pilates to enhance core muscles (pelvic floor/abdominals). Also strengthens shoulder, hip and leg muscles to improve posture, flexibility, muscle tone and reduce back pain.
(Charges may apply depending on membership type.)
Spin RPM
Put your body in a maximum fat burning zone for 45 minutes during this high energy pre-choreographed cycle class. You will be motivated with high-energy music.
Cardio Boxing
A fun class combining basic boxing (using gloves and mitts) with leg and abdominal exercises to give a full body workout. A great way to meet new people and other members.
Guts, Butts and Thighs
A great freestyle class for men and women to firm and tone those Guts, Butts and Thighs!
Super Circuit
Challenge both muscular endurance and cardio fitness working at your own intensity. You will move from station to station at set time intervals.
Buzza's Boot Camp
Buzza's Boot Camp offers an exciting and challenging military style, intense outdoor physical conditioning program. The program is designed to improve all aspects of your health and fitness with the camaraderie and motivation of exercising with a group of others just like you.
Boot Camp is available to anyone who wants to improve their health and fitness and lose weight. All levels of fitness are catered for. On day one we put all recruits through a basic fitness assessment, so we can get an idea of your starting fitness level, enabling us to cater for everyone throughout the program.
The program promotes physical fitness and improved strength through good hard fun. Many other benefits will be achieved including weight loss, increased muscle tone as well as increased endurance, agility and flexibility (topped off with improved self esteem and confidence).
Boot Camp FAQ
Do I need to be fit?
Not at all - getting fit is the main reason people do enlist for Boot Camp. Our highly qualified instructors will cater for all levels of fitness. They will guide and motivate you, so you get maximum results safely.
What will we do?
Boot Camp provides you with 12 x 60 minute sessions of fun, intense exercise under the command of an experienced, qualified and registered personal trainer. On top of that our head trainer has also been Australian army trained, so you know the experience will be first class.
Your power packed sessions will consist of a variety of solo and group type exercises, ranging from:
- military fitness drills
- interval training
- circuits
- water and sand activities
- tire drags
- boxing
- stair climbs
- agility tests
A range of other activities will challenge you physically and mentally. You will be encouraged (not made) to participate in all activities.
Where will we train?
Enjoy exercising in the beautiful outdoor environments with some spectacular water views. Sessions are held at a variety of locations in the Port Macquarie area including beaches and parks. You will be given a time table prior to the commencement date.
What time?
Each session will start at 0550 hrs SHARP and finish at 0650 hrs (i.e. 5:50 am - 6:50 am).
What if it rains?
All sessions will be held at the arranged time and venue - RAIN, HAIL OR SHINE. Remember our motto... "Harden up!"
What do I bring?
You will need to wear clothing comfortable to exercise in, appropriate shoes you can run/walk in, a full water bottle and a small towel. You will be issued with a BOOT CAMP t-shirt when you sign up.
water aerobics exercises pictureModerate exercise during pregnancy appears to markedly lower a woman’s need for epidural pain relief when she delivers her baby, a new study suggests.
Many women hope to have natural childbirth without pain drugs but find labor so difficult they end up requesting an epidural, which provides pain relief through injection of a painkiller into the epidural space at the base of the spine. Ideally, the epidural only dulls the pain, and women remain alert and can still play an active role in labor.
However, there is a downside. Epidural pain relief may also slow labor and may make the pushing stage longer and more difficult because women lose sensation in their lower body. Even when very little drug is administered, some hospitals won’t let women walk around once they’ve had an epidural.
A small study published in the medical journal Reproductive Health suggests that women can influence their risk for needing pain relief long before labor
Splash into Summer with Water Exercises
Summer is here in full fling and the weather just keeps heating up! But that doesn't mean that your workouts need to end. Although going for a jog at 3 in the afternoon during record highs or spending time in that humid, sweaty gym couldn't sound more unappealing, here's another option that many seem to overlook.Work out in the Water!
The Workout:
Cardio: Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4- 6 times.
Water Squats for Quads, Hams and Glutes: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.
For glutes: KICK! You can breeze around on a kickboard or hold onto the side of the pool, but the scissoring motion is great for the buttocks and hamstrings, and it indirectly tones the abdominals. What could be more fun than this?For biceps: Bring your open hands to the side of each hip, palms forward, with your fingers close together. Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.
For abs: Stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds. Then bend at the knee to bring them down, repeating this as many times as you'd like to. Be careful to keep your back straight throughout this exercise.
Important Note: You still need Water in the Water! Don't forget to drink water before and after your workout because you can still easily become dehydrated.
aerobics
aerobics 02THERE will be no shortage of support when Gold Coasters Jenny and Amy Dowman and Tara Coggan take on the world next week at the international aerobics championships in Belgrade.
Jenny will be accompanied by mother-in-law Anna Beveridge, while Tara will have her extended family with her.
The trio is part of the Ikin Dance Studio headed by Anthony Ikin, a former bronze medal winner at the world titles. While this will be the first world champs for sisters Jenny and Amy, Tara has been down this same road as a junior competitor.
After competing in Belgrade the troupe will head for a bus trip through Europe followed by a stopover in Las Vegas
aerobics gameI’ve been in the health and fitness industry (more specifically health clubs) for a while now and I really have to say that if I were to start a club from scratch… I wouldn’t include an aerobic program at all.
Why?
Because I’ve never REALLY seen these programs work.
Sure, I’ve seen people start to drop weight with step aerobics, but they tend to plateau extremely quickly and plateaus lead to frustration. Frustration leads to doubt and doubt leads to failure.
Studies have shown that aerobic activities can burn away valued muscle AND have shrinking effects on the heart and lungs. Now, of course I’m not taking about aggressive cardiovascular routines that truly challenge the body.
No, what I’m referring to are the activities that try to “put” you in a certain target rate… you know… the vaunted “fat burning” zone.
Listen to this:
Yes, it is true that your body burns more calories from fat when you are operating at a certain effort level like what is experience when most people are involved in activities like step aerobics.
However, what you truly miss out on are the “afterburn” effects that other types of exercises can provide. Most people lose any and all the benefits of a heightened metabolism within 30 minutes of finishing a step aerobic workout. Compare that to the 72 hour lift in metabolism that interval training and weight training can provide and you can now start to understand why many of the people that are actually on the workout floor subjecting themselves to more grueling workouts look and feel better than their “step aerobic” counterparts.
I’m sure you’ve seen all of the step aerobic DVD’s and tapes that go on sale in places like Walmart or even on TV…
Don’t waste your money.
Most people only do these tapes for a short amount of time and then they quit.
Why?
No results… it’s too convenient… it gets stale… etc.
Remember, your body is an INCREDIBLE assembly of systems and it’s ability to adapt to any given stimulus is quite remarkable. That being said, the other downfall of step aerobics is that you are always doing the same routines over and over again and you adapt.
Adaptation = NO RESULTS
There is one good thing about step aerobics though…
Most step aerobic classes are VERY SOCIAL and this social atmosphere actually helps people to continue their workout programs.
I like social programs and working out… the right social program properly formatted will give you incredible results.
Unfortunately, step aerobics really doesn’t fit the bill of what I would consider “proper formatting”.
By: Brad Howard
Brad Howard's Fat Loss Black Book delves into the "meat and potatoes" of all of the misinformation generated by the diet and fitness industry today.
An industry veteran for years, his fat loss guide completely shatters all of the myths and misguided, outdated advice being propagated today, including the reliance on aerobics and long term steady state cardio.
Featured by Resources For Attorneys, a Legal Resources and Lifestyle Information directory portal.
Relaxation is a big part of fitness and a good way to relax is to laugh. Check out our jokes section where you will find jokes, humor and humorous anecdotes.
aerobics pictureChoose a club to view club schedules throughout the New York and New Jersey areas
Carrying on aerobic fitness past middle age and beyond could delay the aging process by more than 10 years to 12 years and prolong self-reliant living, according to a new review of research on aerobic fitness and dependency in old age.
According to Wiki:
Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic (Such as day to day Walking, Jogging, Running, Bicycling, Stair claimbing, Dancing, Swimming etc), and by definition are performed at moderate levels of intensity for extended periods of time. To obtain the best results, an aerobic exercise session involves a warming up period, followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cooling down period at the end.
Studies of aerobic training response in older people have shown that workouts, especially more intense physical activity maintained for a longer duration, can improve aerobic power. In fact, few studies of this type of exercise found people's aerobic power increased nearly 25 % -- equivalent to reversing 12 years' worth of aging-related loss of fitness.
Elderly people who engage in progressive aerobic training can maintain their independence longer, in effect by turning back the clock on the loss of aerobic fitness that occurs with aging. Other positive spin-offs of aerobic fitness include reduced risks of serious illness, faster recovery after injury or illness, and reduced risks of falls due to maintenance of muscle power, balance and coordination. From the practical viewpoint, regular aerobic activity can address many of the issues of both functional loss and chronic disease," he writes.
Source: British Journal of Sports Medicine, 2008
Aerobics - general: General aerobics exercises are designed to increase the heart rate, improve resistance and enhance cardiovascular strength. General aerobics routines can be performed solo or within a group setting; most aerobics exercises are synchronized to music, and the activity can burn several hundred calories per hour.
aerobics club
aerobics imageAerobic exercise is any physical exercise that increases the heart rate and body intake of oxygen. This leads to an enhanced fitness level. Swimming, walking, running and dancing are common aerobic exercises. Aerobic dance set to music gained in popularity over the years. What better way to stay in shape than to sway to the beat of the music! Health clubs introduced aerobic dancing routines that involved stretching, warm-up and relaxation exercises. This form of aerobic activity is known to enhance flexibility and reestablish homeostasis.
Swing to aerobic music and watch those calories burn away. Water aerobics is the coolest workout routine you can find. Aqua aerobic routine can help improve your stamina, endurance and cardio vascular fitness levels. The multidirectional resistance of water provides an excellent non-impact workout. Water aerobic benefits pregnant women, arthritis patients and even those suffering from osteoporosis.
Our articles will bring you everything you wanted to know about aerobics - aerobic gear, benefits of aerobics and step aerobic exercise. Allow us to take you through various aerobic exercise programs and get you the best from around the Web.
the aerobicsBubbly Meghan Ashford battled nerves and a nasty cold to compete in the national secondary school aerobics championships this month.
The effort was worth it.
Meghan, 14, won the under-16 category and is now getting ready for for the world championships in Belgrade, Serbia, later this year.
Not bad for someone whose only been in the sport for 18 months.
The Massey High School pupil was originally involved in gymnastics but niggling injuries forced her to quit and she soon switched to aerobics. She also has an extensive background in dance and jazz
Meghan only trains three times a week but hardly has any time off. She also plays a number of other sports including soccer.
aerobics club picture
aerobics 03
aerobics 02have passed and that today is very different to what has swept
the world of its feel and got it into working out the aerobics
way, the current times offer the exerciser an abundance of tool
and information about aerobics that has never before existed.
This kind of exercise was very fashionable some years ago, at
one time you could find many of your friends and family in you
local gym doing aerobics, but after this health workout fashion
changed into many different streams of physical exercise, like
the oriental disciplines and many diverse international
workouts. But aerobics didn’t go away, with time this has
become on of the most researched and developed forms of losing
weight and getting fit again, many different machines have been
invented and researched, and many experts have been working in
the field of aerobics.
When you start doing aerobics you should probably think about
what kind of aerobic clothing you want to buy, since they have
a lot influence on the quality of you exercise, and will
probably also be a factor of how you feel, you will need to
talk to your trainer or research online before you make
decisions because a lot of these clothes do not come cheap and
you may want to buy yourself more then one suit for your
workout, so you wouldn’t have to do the laundry every day or
so, this clothes will need to be washed once you had a good
workout.
There are great advantages of aerobics exercise, first it is a
special and very wide way to work out and keep your body in
good shape, lose weight and maintain a regular workout
schedule, but there are many other advantages to aerobics
exercise some of them very surprising. A lot of people meet and
make friends in the gym, some decide to start working out
together and push each other to do better, stronger and faster,
a partner is always a good way to improve and get further than
what one would do by himself. A second benefit from working out
together is that you can actually make friends, sometimes just
work out friends and some time even more than that.
Working out and doing aerobics will also effect you mood,
improve many aspects of you body and spirit and make you
stronger not only physically. The effect of working out is that
you body will release a lot of positive things into your blood,
making you happier and stronger, this alone can make a huge
change in anyone’s personality, and the good news is that if
you never worked out you will feel this significant change.
Even you are not convinced I encourage you to try this form of
exercise before you move on, almost surely you have a gym close
to you home and you can always ask to work out a couple of time
to see if its something that you could try. Keeping it
relatively safe start from the basics and move on as you
progress, in a short time you will understand and feel the
