Your instructor should encourage you to go at your own pace, and teach you how to progressively increase and decrease the intensity of each exercise. The pool is a liquid weight machine, says Sanders. The harder you press, the more intense your workout is, so you have great control of your exercise program. Know Your Goals. This may be the most important key to having a satisfying water fitness experience, says Sanders.
Interval training is the ideal.
You should be able to adjust your speed and effort as needed to create a progressive training program. To improve muscular endurance, a class should work isolated muscle groups along with the muscles that stabilize the joints and body. If your goal is functional fitness, look for exercises that target the activities of daily living. For example, aquatic step exercise can improve stair climbing, and a program that includes dynamic reaching and leaping can enhance range of motion and flexibility. Your instructor should teach proper postural alignment for each activity.