Water is like an instantly-adjustable weight machine! Every direction you move a limb becomes an opportunity to strengthen and build balanced muscle groups. As a beginner, push lightly and work slowly. In a few short weeks you'll feel stronger, so you're able to push faster through the water, which is like lifting a heavier weight.The more you build strength and aerobic endurance, the faster and bigger you can move. So the water keeps meeting and challenging you as your fitness improves, which is why so many WaterGym® participants have been in our program for years!

BEGINNER GUIDELINES

If you are a beginner, remember to take it easy. Start with a 15-minute workout (or less if that is too much!). As your fitness improves, increase your workout intensity and duration. If you are planning on attending a WaterGym® class, be advised that our classes are an hour in duration, which for most beginners, is too long. Therefore, make sure to come at the beginning of the class and leave after 15 or 20 minutes, or whenever you feel you've had enough exercise. As a beginner, we also advise you exercise 2 to 3 times per week, and if you can, workout at an intensity level of 50 to 60% of your maximum heart rate during the aerobic section. (*see below)

INTERMEDIATE GUIDELINES

Each week, as you increase in fitness and feel stronger, you can add in a few more exercises and increase your workout intensity by adding more speed and power to your movements. If comfortable, you may increase your workout intensity to 60 to 70% of your maximum heart rate during the aerobic section.

ADVANCED GUIDELINES