Mid-level Water Exercise Improves Mobility 

Who likes Cardio Splash classes? 

Cardio Splash is a water exercise class for men and women ages 18 years and older. This class caters to people who are looking for a class that offers toning, strengthening and cardiovascular benefits. It is especially attractive to adults who need an exercise option that is low impact and easy on the joints. Water exercise tends to be a safer option than on land for many people. If you are recovering from an injury or surgery, water is a great way to get back into exercise. It’s a safe exercise program for pregnant women. Many seniors enjoy this popular class.  

What is a Cardio Splash class? 

Cardio Splash is a mid-level water exercise class that begins with about a 10-minute warmup. These light water aerobics include exercises such as light jogging, traveling from one end of the pool to the other and basic leg movements such as low kicks, jumping jacks in the water, cross country skiing, pendulum, heel-tap and rocking horse.  

Most exercises are just like they sound and they may have multiple variations. For example, a basic pendulum is a leg swing. You might start with a leg swing from side to side, one leg at a time. As you swing a leg, your opposite hand pushes in the opposite direction with your palm flat to increase resistance against the water and improve strength. After you swing the pendulum with one leg and the opposite hand, quickly switch to the opposite leg and hand with a light bounce in the water, which is called a rebound. A rebound takes advantage of water buoyancy to keep the exercise low impact and easy on your joints.  

Another basic move used during warmups is a heel-tap where you tap each heel with the opposite hand in the front and then the back of your body to engage different muscles. For example, when you touch your right heel with your left hand in front of your body, this warms up your adductors, or groin muscles. If you bring your heel behind your body for the heel tap, you engage your hamstring. Alternate sides to tap your left heel with your right hand in front of and behind your body to work both muscle groups again.  

These basic exercises quickly warm up the muscles in your body so it is prepared for more intense water exercises. Some exercises are: 

• Star jump – Start with your feet together. Jump up with a push of your arms into the air and a push of both feet outward. This looks like an “X” or a star. It works your abductor muscles in the glutes. 
• Heel-click jump – Starting with your feet spread apart, jump up and bend your knees to touch your heels together before you land. The water provides great resistance as you jump and this works your adductor muscles in the thighs. 
• Lateral travel, which has a few variations – One might be a lateral jog from one end of the pool to the other. Another might be a travel with jumping jacks or leaping to the side. Lateral travel is essentially where your head and chest face the instructor while the outside of your hips faces the sides of the pool as you move. Lateral travel works your glutes, thighs and more. 

Water jogging is more or less intense depending on the direction you are facing as you travel, versus standing in place. Front to back movements feel different than side to side movements. Each direction provides a different resistance because the water pushes against you in a different way. More resistance equals more intensity.  

Any of the exercises during the full workout could incorporate the use of gym equipment that is water appropriate. Pool noodles and aqua dumbbells are provided at the pool. You'll use every muscle group in each class, with a lot of core work every time you move against the water. You’ll tone and strengthen your upper body muscles: deltoids (shoulders), triceps, biceps, chest, back and core; along with your lower body muscles: quadriceps, hamstrings, glutes and calves. 

Following an intense water exercise program, you will have about five minutes of cool down. Your instructor slows the movements to bring down your heart rate. Low-intensity cooldown exercises focus on your mobility and flexibility with muscle stretches that allow your body to relax and recover.  

This music in this class varies according to the workout planned by your instructor that day. It may be somewhat loud music so you feel the rhythm as you move, or it may be quieter background music that creates a little rhythm while the instructor coaches members. Cardio Splash typically is not prechoreographed and the routine has variety each class.  

Where and when does the class meet? 

Cardio Splash classes meet at the pool at the North, South and Bossier WK Fitness & Wellness Centers. Check the interactive class schedule on this website to see where it is scheduled today.  

Why do Cardio Splash? 

Although water aerobics appear simple and noncompetitive, a lot more is going on to offer you a variety of health benefits ranging from stronger bones to blood pressure improvements. Don't discount improvements to your mobility in a safe, low-impact way. All water classes create community and there is a special camaraderie as members support each other and become close friends. Safe exercise plus friends equals fun!