Now that you have done the exercises in the shallow end, you can move to the deep end for these deep water cardio exercises. Some of you might have to stay in the deep end if you have a non-weight bearing precaution. With the cardio exercises, the best equipment to use is an aqua jogger, and no weights for these. Here you want to focus on proper technique and getting your heart rate up.
Try not to lean back or forward with these exercises. You need to be in a vertical position. Start of with the bike. Try to bring your knees up and kick forward making big circle motions with your legs, just like you are riding a bike. Then kick your legs out and in like a jumping jack, or hip abduction/adduction. Try to keep your feet forward so you are working the outer portion of your legs, and try to keep your knees straight and locked out. Next, is a scissor/Cross Country skiing movement. Again, keep your knees straight and locked out to give you extra resistance kicking your legs front to back, or hip flexion/extension. Finally, for those of you runners out there, this is just a running motion. Bring your knees up and push them downward.
You probably only want to start off with 5 minutes of each of these, but once your body gets use to the aquatic exercises, you can do a whole cardio workout for about 30-45 minutes!
Always use CAUTION with Exercising in a Pool:
If you can’t swim, don’t do these exercises unless there is a certified lifeguard on duty. Working out in a pool can be very deceiving. Many times you will feel great while in the pool because gravity is taken away. It feels easy and you want to do a lot, but always start at a baseline. If you have not performed aquatic exercises before, you have to let your body adapt to it no matter what your fitness level. Pool workouts should only start at about 40 minutes, and you shouldn’t be in the pool longer than an hour especially if it is a heated pool. Don’t let the water fool you!