Water Aerobics Exercise Class 

Who likes Water 3: Water Aerobics classes? 

Water 3: Water Aerobics is a class is for men and women ages 18 years and older who want a higher intensity water workout. This class is appropriate for people who like aerobics exercises at a gym in general. Some people may have a special liking to the water, or water may be a safer option for people who have injury, any issues with their joints or are recovering from surgery. Although water may be the preferable option for people to exercise while they heal from surgery, most participants are not under medical care. Water 3: Water Aerobics provides a fun and safe physical workout for people to stay fit and healthy.  

What is a Water 3: Water Aerobics class? 

Water 3: Water Aerobics is a pool workout that incorporates cardio exercises and strength-training exercises in the water. This class is similar to HydroHIIT but not every class includes interval training; it might instead be a steady-state cardio workout. You'll use every muscle group in each class, with a lot of core work in the pool. Every time you move against the water you feel resistance, which engages your core. Grounding exercises, where you ground your feet to the floor while you do upper body movements, truly engage your core and maximize water resistance. The upper body movements will use both your own bodyweight and some water exercise equipment like pool noodles or aqua bells (water-safe dumbbells).  

Your instructor might ask you to jump (plyometrics) more in Water 3 as opposed to a beginner level water class. You’ll engage your leg muscles to jump for exercises like star jumps, basketball shooters, power jacks, rocket ships, heel click jumps, tuck jumps and more. These plyometrics can benefit your cardiovascular health, as do the times when you are asked to run place or travel run in the water. 

If your instructor asks you to do exercises that engage your lower- and upper-body muscles at the same time, these are known as compound movements. Such exercises might be punch and kick, jump with a shoulder press, cross country skiing, pendulum variations or rocking horse variations. If, however, your instructor asks you to engage in isolation exercises, you’ll focus on just one muscle group at a time. Some isolation exercises are bicep curls or triceps pushdowns using aqua bells.  

The exercise routine is different at every class meeting, where the instructor might count repetitions (15 jumps) or do timed rounds (jump for 15 or 30 seconds). The class might even be circuit style with the class split into two or three groups, with stations for aqua bells, pool noodles or your own bodyweight.  

Yet another option for water aerobics is superset exercises, where each exercise transitions seamlessly to the next so they flow smoothly without a break between exercises. For example, you might punch and kick on a countdown from eight, when the instructor cues you to do an open-close jumping jack, back to a punch and kick, then open-close jumping jack again. Another example is a bicep curl with a shoulder press, which the instructor might cycle three or four times before the class takes a rest. This allows the instructor to fit in a lot of exercises during the 50-minute class period. A superset is considered more strenuous work to get your heart rate going and allow your muscles to really feel the burn.  

Again, you’ll work all muscle groups in every class. This includes your upper-body muscles: deltoids (shoulders), triceps, biceps, chest, back and core; along with your lower-body muscles: quadriceps, hamstrings, glutes and calves.  

The instructor leads this class from the deck or with you in the water. It is not prechoreographed, and music may or may not be used. At the end of the class, you’ll do about five minutes of cooldown exercises, which consist of relaxation moves, stretching movements and mobility movements, all of which help the body to relax and recover. 

Where and when does the class meet? 

Water 3: Water Aerobics classes meet at the pool at WK Fitness & Wellness Centers. Find a location and a class that works for you on our interactive class schedule on this website.  

Why do Water 3: Water Aerobics? 

Water 3: Water Aerobics has many benefits, including cardiovascular, muscle tone, core strength and mobility. It’s a safe way to exercise if you like being in the water. If you have certain limitations from an injury or surgery, this class is a good option for you.  

Don’t forget – community is a big part of this water class. Friends come to have fun while they exercise as they support each other, cheer each other on and hold one another accountable. The camaraderie is amazing, with class members who really care about each other and check-in on one another. Even the instructor is in on this mix and if you miss a class, will check in to be sure you’re well.  

Water aerobics classes are allowed two lanes if less than ten participants are in the class and three lanes if ten or more participants are present for the class. Goggles and swim cap are suggested.