Water aerobics provides a cool and low-stress workout for anyone with a swimsuit and a nearby pool. Lithia instructor Emily Marcellus says aqua exercise is gentler and reduces the risk of muscle or joint injury. It's also a cardiovascular workout that can build strength and increase range of motion.
"It is a great way to work out without the risk of overheating, through the continuous cooling of the body," she says.
Marcellus, an 18-year veteran instructor, is certified by both the Aerobics Fitness Association of America and United States Water Fitness Association. She currently leads classes at the Fishhawk Ranch Aquatic Center, L.A. Fitness and the Campo YMCA.
This exercise works on the biceps and triceps muscles.
EXERCISE: Biceps and Triceps Curls
Biceps Curls
Stand in water with legs about shoulder-distance apart, arms at side and underwater, holding buoys. Raise arms to surface. Bring arms straight down, keeping elbows close to the waist with palms facing up. Slowly bend the elbows and curl, bringing weights to water surface and return to start position. Legs move together and apart on each move.
Repeat for a total of 4 sets of 8 repetitions
Triceps Curls
Stand in water with legs about shoulder-distance apart. Lean body slightly forward, keeping abs tucked and shoulders lifted. Hold buoys at side, elbows bent and palms facing in. Lift and straighten arms back to parallel with pool floor. Bring arms to front, keeping upper arms straight. Repeat for a total of 4 sets of 8 repetitions.
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