Combining two or more exercises in the pool can significantly add to your aqua exercising program. While there are many benefits for aqua-exercise combinations, they could cause injuries if not performed correctly. This article will address the benefits and the correct method of performing those combinations.
There are a number of reasons for this:
1. Combinations create a continuous and more aerobic workout which makes them ideal for weight loss programs. Studies have shown that combining exercises helps more in losing weight than performing single exercises;
2. Combinations create tougher workout for your muscles. Whether the combined exercises target one or more - different - muscle groups, they are harder to perform than single exercises;
3. Combinations make aqua exercising more fun than repeating single exercises;
4. Combinations improve your coordination.
When and How to Combine?
- As mentioned above, combinations create a tougher workout. Because of that they should never be performed at the beginning of the workout, but later on, as your muscles reach their peak, in order to prevent injuries. As an instructor, you should be familiar with your groups fitness level and you should be able to sort out your exercises according to their intensity.
- It is also important to perform each exercise on its own for a sufficient amount of time before performing them all together. That would help prevent injuries caused by sudden, unprepared, moves.
- Combine exercises that target the same muscle group to create a more intense muscle toning workout. Or combine exercises with similar motion. This makes it easier to switch between the combined exercises.
- Don't make too complicated combinations. Reps should be between 8-12 maximum. More reps would become too hard to follow for some people. An ideal number of sets is 4 but there is no harm in doing more.
Here are some examples of exercise combinations in the pool:
1. Cardio Combination
2. Abs Combination