The following are GENERAL workout guidelines, therefore might not be appropriate for you.
Always consult your doctor or fitness trainer to determine your specific guidelines.
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!
If you are a beginner, remember to take it easy. Start with a 15-minute workout (or less!). 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 possible, workout at an intensity level of 50 to 60% of your maximum heart rate (*see below) during the aerobic section.
Each week, as your fitness level improves, add in a few more exercises and increase your workout intensity. Do this by adding more speed and power to your moves. If appropriate, increase your workout intensity to 60 to 70% of your maximum heart rate* during the aerobic section.
As you advance, you can work your way up to a 40-60 minute workout at least 3 times per week, at 70 to 80% of your maximum heart rate during the aerobic section of the workout.
*Notice in the photograph we ask you to subtract 12 to 15 heartbeats per minute from your maximum heart rate. This is because working out in water's unique environment can elicit a slightly lower heart rate response. This does not lower your aerobic benefits nor does it lower how many calories you are burning, because calorie burning directly relates to how much oxygen you are utilizing, not heart rate. So you'll find your heart rate might be a slightly lower than normal during WaterGym. However, some participants do not find any change in their heart rate response at all compared to their land-based heart rate response. Everyone is different!