Cardiovascular Training Exercises
Heart-healthy exercises that improve endurance and cardiovascular fitness through rhythmic, continuous movement in water.
Benefits
- Improves heart and lung function
- Increases stamina and endurance
- Burns calories and supports weight management
- Reduces risk of cardiovascular disease
- Enhances overall energy levels
- Provides low-impact conditioning
Recommended Exercises
JUMP TORSO TWIST (MOGUL)
Level 4
Purpose: Cardio endurance and rotational core strength
Muscles: Core, Back, Inner Thighs, Hips
Equipment: Webbed Gloves
KICK CENTER FLUTTER
Level 2
Purpose: Hip strength and dynamic coordination for balance and pain reduction
Muscles: Hips, Quads, Glutes, Abdominals
Equipment: None
PUNCH UPPERCUT BLOCK COMBO
Level 1
Purpose: Upper body aerobic conditioning, punch mechanics
Muscles: Biceps, Back, Chest, Shoulders
Equipment: None
Exercise Guidelines
Cardiovascular exercises in water provide excellent conditioning with minimal joint stress, making them suitable for people of all ability levels and fitness backgrounds.
Recommended Parameters:
- Frequency: 3-5 times per week
- Duration: 20-60 minutes per session
- Intensity: Moderate to vigorous (able to talk but not sing)
- Progression: Gradually increase duration and/or intensity
Training Effects:
Regular cardiovascular training in water can lead to improved resting heart rate, lower blood pressure, increased lung capacity, and enhanced circulation. The water's resistance provides additional training benefits not found in land-based cardio.