Water Fitnes/ water Exersice low join impact (Hydro therapy)

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Similar to the noodle pressdown, this move uses pool weights or kettlebells to work your shoulders from a different angle. Holding your arms straight out in front of you at shoulder height, push the weights down to your legs and then raise them back to shoulder height.

Tip: Aim for one smooth motion with no rest at the top or the bottom, keeping the whole range of motion under the water.

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Grasping the railing or ladder out of the pool, use just your arms to pull yourself up out of the water. Lower and repeat. This is a great move for people who may not be able to do a pull-up on land because the water helps to support your weight, allowing you to go through the full range of motion.

Tip: Change your grip to work different muscles. In a chin-up position (palms facing you), you'll work your biceps. In a pull-up position, you'll work your back, lats, and shoulders. A wider grip will use more back muscles and a closer grip will use more arm muscles.

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Laying back on the edge of the pool, open your legs like a V and then bring them quickly together with one ankle on top of the other. Open legs again and bring them together with the other ankle on top. Do small fast movements to work your quads and inner thighs. In addition to the leg work, your core will need to be engaged to keep you from floating or sinking.

Tip: Pointing your toes will make you look like a synchronized swimmer but it will also help engage your butt and quads more.

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This gym-class staple is good for more than just motoring around the pool like a turtle. In a crunched position, cup your hands and move them quickly back and forth in a figure-8 motion to keep your head above the water. Aim for a full minute and move up from there. This is a great cardio move, but you'll soon start to feel your biceps, shoulders, and upper back burn.

Tip: As much as you will want to, don't use your legs.

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To take your sculling to the next level, extend your legs to add extra resistance, making sure to keep your toes above the water at all times.

Tip: Get a pedicure. If you are going to be staring at your toes for that long, they might as well be a color that amuses you! Mine are cobalt blue.

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Hooking your knees over the edge of the pool, lower yourself backwards as low as is comfortable and then pull your abs in tight to return to an upright position. Cross your arms over your chest to make it easier (or to hold your nose), or hold your hands behind your head to create more drag through the water and work those abs even more.

Tip: Breath at the top—you don't have to do the whole set underwater unless you want to. Krista here can hold her breath for 2 minutes!

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Starting from a wide stance, leap side to side, touching your toe to the ground behind your leg on each side. On land this cardio move works your legs on the jump and the landing, but in the water it’s one continuous pull from side to side.

Tip: Picture Apollo Ohno. Sure, he probably doesn't do these in the water, but does it ever hurt to picture him? I thought not

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Tread water with your legs while doing a boxer speed bag (or the "wheels on the bus" if you're more familiar with nursery rhymes than Mohammed Ali) with your arms under water. It's a race to see whether your arms or legs will burn out first! If this is too tough, start out with just treading water for 1 minute and then doing the speed bag for 1 minute.

Tip: This is the water version of patting your head and rubbing your stomach—it just takes practice—but once you get it, you'll feel amazing. (Although you'll look "like a hyperactive 5-year-old" as my photographer pointed out.)

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Standing with both feet together, hop side to side as if you are skiing moguls. (The melty kind of moguls they have in the Carribean.) The water provides extra resistance but also protects fragile joints from the impact.

Tip: Work your arms too by swinging them close to your sides as you jump.

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Starting with feet wider than hip width, squat down and then explosively jump out of the water. The deeper you start, the harder you'll have to work to jump out.

Tip: This move doesn't work well with swim dresses or skirted bikinis as they catch the water and want to go south. As we found out the hard way.

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Just like Spiderman, you too can run up walls! Facing the pool wall, use your arms to keep your head above water while you run your feet up and down. The challenge in this move lies in using your arms to keep you from floating away from the wall. It's a cardio move but it's also a sneaky arm move—that Spiderman, he's all about deception.

Tip: If your spidey sense starts tingling, look for sharks.

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With your back to the edge, hold onto to the pool edge with both hands. Lift your body out of the water and then lower it. The water will help support your bodyweight so you can do lots of these!

Tip: Keep those elbows in tight to isolate the triceps.

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Running with high knees and a wide stance, pretend you are stepping in tires. Fighting against the water, run forward across the short length of the pool and then backward. Speed is key!

Tip: You don't have to bring tires into the pool, but it would be way more awesome if you did.

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Facing the edge of the pool, push your body up out of the water until your arms are fully extended.

Tip: Keep your elbows close to your sides to work those triceps! Also, no jumping—that's cheating.

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Not just for old ladies or people rehabbing sports injuries, running through deep water is seriously challenging. If you haven't tried it recently, start with just a few lengths of the pool. The deeper the water, the harder the run. You can even wear a deep-water flotation belt to run without touching the bottom!

Tip: Kost says there are 3 positions you can do this (and any of the plyometric moves listed here) in: neutral (both feet on the bottom), suspended (no feet touching), and rebounding (bouncing lightly off the bottom)—each offers its own unique challenges so try them all!

http://www.shape.com/fitness/workouts/burn-calories-pool-no-laps-required


Aquajogging is a water sport and activity. Unlike a swimmer, an aquajogger moves in the water in an upright position. A purpose-made buoyancy belt is usually used to help maintain the position. Aquajogging is often done in a swimming pool.


   History   

Aquajogging started in America as an exercise method for pre- and post-surgery patients. It has proven a suitable form of exercise for elderly people and overweight people because of its low impact to the joints and its effectiveness due to the water resistance. This combination avoids muscle soreness, stress fractures and aching joints.

From the start of the 21st century, aquajogging has been increasingly popular as physical exercise and even competitive sport, outside its therapeutic use.

Aquajogging World Championships   

The Aquajogging World Championships are a yearly event, which has been organized since 2004 in Finland. There are different categories: Relay (3 x 50 meter), Marathon (1000 meter) and individual competitions (50 meter).

The current world record for the relay is from 2006 by Katja and the Girls, Katja Backman, Jenni Salonen, Reetta Salminen in a time of 03:46 (min:sec). Jouni Laukkanen holds the world record at the marathon competition with 27:33 (min:sec) (2006). He also holds the world record for the individual competitions 00:54 (min:sec) (2007). Also in 2008, the Aquajogging World Championships will be held, this time it will be possible for anybody in the world to participate.

International records are held by the Netherlands, relay (3x50m) with a time of 06:59 (min:sec). Team: Dutch Association in Finland: Jos Helmich/Kaija Helmich/Marina Nijhuis. Sweden holds a record in the relay (3x50m) as well, with a time of 10:01,6 (team: Swedish aquajogging society: Pierre Lindgren, Eva Nordlander, Tanja Sergeeva). Germany has a record in the marathon by Erik Hass with a time of 35.09. Finally, Hanna Wierenga from the Netherlands holds the record in the individual competition for girls until 18 (25 meter) with a time of 00:56 (min:sec).


https://en.m.wikipedia.org/wiki/Aquajogging