Excerpted from AquaJogger's Water Workout Guide

Find exercises for your water workout on online: Water
Workout Guide

1. Warm up - After you have entered the
   water, start with easy movements. Focus on the entire body, head to toe. Flex
   and extend all the joints, keeping movements at a low to moderate speed. Use
   a light pace and smooth flowing motions for 2-3 minutes. Begin slowly with
   a smaller range of motion (ROM), gradually increase both speed and ROM.


2. Thermal Warm up (pre-aerobic) -
   As you warm up, workout at a low to moderate pace using long slow movements,
   such as cross country skiing, running or rock climbing. The thermal warm-up
   is designed to prepare your body for the aerobic water workout by:
   
   
   
   • Increasing heart rate
   
   
   • Increasing respiration (breathing)
   
   
   • Mentally preparing you for a water
     workout
   
   
   • Increasing blood flow to muscles
   
   
   • Promoting body awareness
   
   
   
   


3. Main Session - 20-40 minutes of
   continuous aerobic activity. Workout within your personal fitness level and
   established medical guidelines. Maintain an exertion level that allows you
   to keep your breathing under control.


4. Two water workout options:
   
   
   
   • Endurance training Perform
     movements at a consistent pace. Incorporate long body movements, and keep
     breathing comfortably during your water workout.
     
     Objective: Increase cardiovascular endurance, improve body composition
     and burn fat.
   
   
   • Interval training Alternate
     between moderate speeds and faster sprints. Use smaller movements at a
     faster pace with rest intervals ranging from 30 seconds to 2 minutes in
     duration.
     
     Objective: Increase anaerobic capacity,
     muscular endurance, alleviate boredom and burn fat.
   
   
   
   


5. Strength Water Workout (optional) -
   5-15 minutes of abdominal and/or arm exercises. See the DeltaBells
   for specific exercises.


6. Cool Down - 3 minutes of easy fluid
   movements in the water. Decrease speed and perform movements which emphasize
   those muscle groups worked out during the session. Maintain proper body alignment
   during stretching.
   
   Objective: Return heart rate to normal range, prepare the body to leave
   the water, complete the session, increase flexibility.

The time durations given in "Water Workout" are simply guidelines.
The length of the water workout should be gauged according to your fitness
level and individual needs.