seaangel
Guest
Natasha, sorry I haven't gotten back sooner. Had a busy weekend.
In our power aerobics it lasts one hour, first we have a warm up in the water: we jog from one side to the other for a few minutes at a reasonable pace, then we do what is called cross-country ski across one side to the other. This is in an olympic size pool in about chest deep water. Our warm up lasts about 5min. then we do some stretches for our legs, we do the runners stretch, another is to put one foot on the other leg like if sitting in a chair ( heel on the knee or thigh of opposite leg) after the stretches we jog somemore, then we use one of the floatation noodles either under our arms or you can sit on it like a bike and bicycle out to the deeper water. We also wear these gloves with fingers cut out that have webbing between the fingers and during any jog, cross country ski or bicycle movement use arms and the hands to make a resistance in the water. In the deeper water we will do these intervals, floating upright do a flutter kick at a moderate pace then power up flutter kick hold for 10 -15 seconds then power down. Usually, do these interval moderate-power-up-and down repeated for about 4 sets.
Then swim back to the shallow end jog, cross-country ski etc. We do arms using water bottles filled with water for weights doing bicep curls, triceps.
We repeat going to the deep end off and on. for about another 25 minutes then do a cool down and stretches again.
I really love the water and getting in my exercise is an added plus.
I can go to the Y almost 6 days a week at one time or another for class. Fits great for my life style.
Hope it really makes sense to you.
In our power aerobics it lasts one hour, first we have a warm up in the water: we jog from one side to the other for a few minutes at a reasonable pace, then we do what is called cross-country ski across one side to the other. This is in an olympic size pool in about chest deep water. Our warm up lasts about 5min. then we do some stretches for our legs, we do the runners stretch, another is to put one foot on the other leg like if sitting in a chair ( heel on the knee or thigh of opposite leg) after the stretches we jog somemore, then we use one of the floatation noodles either under our arms or you can sit on it like a bike and bicycle out to the deeper water. We also wear these gloves with fingers cut out that have webbing between the fingers and during any jog, cross country ski or bicycle movement use arms and the hands to make a resistance in the water. In the deeper water we will do these intervals, floating upright do a flutter kick at a moderate pace then power up flutter kick hold for 10 -15 seconds then power down. Usually, do these interval moderate-power-up-and down repeated for about 4 sets.
Then swim back to the shallow end jog, cross-country ski etc. We do arms using water bottles filled with water for weights doing bicep curls, triceps.
We repeat going to the deep end off and on. for about another 25 minutes then do a cool down and stretches again.
I really love the water and getting in my exercise is an added plus.
I can go to the Y almost 6 days a week at one time or another for class. Fits great for my life style.
Hope it really makes sense to you.
