It is better that you warm up your muscles before starting these exercises. Warming up helps the muscles to be in contracted position for five to ten minutes. There are different types of flexibility workouts. They are as follows.

     Dynamic Stretching - It involves dynamic movements of the body parts, gradually increasing the speed of movements.

     Static Stretching - Static stretching involves creating tension in the body by holding a particular posture for a some time. This boosts muscle elasticity.

     Ballistic Stretching - Ballistic stretching comprises basic aerobic bouncing repeated in sets of twenty to fifty. It is important to consult a physician before getting into ballistic stretching.

     Proprioceptive Neuromuscular Facilitation (PNF) - This procedure is a combination of isometrics and passive stretching. Passive stretching, a type of static stretching requires an external force which acts upon the limbs so that they can move to a greater extent. Isometric exercises involve static contraction of muscles without visible movements in the joints.

     Benefits of Flexibility Training
     It improves the physical fitness of the muscles. It increases the range of motion of the joints. The two extreme degrees of flexion and extension that can be attained by any joint, in a given direction can be defined as range of motion (ROM). Some muscles in our body are overused due to heavy exercises or bad posture. Flexibility training helps in balancing out this discrimination in the use of muscles. Stretching exercises help the muscles to become more flexible. Read more »

     Like other forms of aerobic workouts, swimming pool exercises have benefits like helping you in losing weight, lowering blood sugar levels, reducing stress, lowering blood pressure, and so on. However, aqua aerobics has additional benefits over other forms of aerobic exercises. Since the buoyancy of water supports 90 percent of the body, practically anyone can do aquatic exercises, regardless of factors like fitness levels, obesity, age, and health conditions. For instance, swimming pool exercises is an ideal way to start for newbies just beginning an exercise program. It conditions all the major groups of muscles, as well as the lungs and heart. Plus, it is a gentler way of building cardio-respiratory and muscular endurance.

     People who are overweight also find aqua aerobics a great way to exercise. One of the reasons overweight people get quickly discouraged from continuing an exercise program is the great stress their joints and ligaments undergo in conventional aerobics, which can result in injury and pain. However, because the body gets buoyant in water, and less stress is put on joints and ligaments, it not only reduces the chances of injury, but overweight people can actually enjoy their workout. This can be a great motivating factor for them to stick to their exercise routine, and thereby shed their excess weight.

     Water aerobics is also excellent for people recovering from an injury or surgery, or with health conditions like heart problems, arthritis, backache, osteoporosis, and so on. This is because the cushioning effect of water makes the exercises gentler on the body, while providing an effective workout. As a matter of fact, many sports personalities with injuries use water exercises to rehab. Read more »