Before coming to class 

Medical

• Consult with your physician
• Complete required Participant Questionnaire
• Eat some protein about an hour before class

Preparing for Class

• A light snack within 1-2 hours of class and immediately after class will help to maintain energy levels. Fruit is ideal. Be sure to drink plenty of water throughout the day and sip from a water bottle during and after class to prevent dehydration.

Permission

• Remember that this is your class. You have the  right to work at a pace suitable to your needs and fitness goals. You have an obligation to monitor your level of exertion, ask questions to clarify, and offer feedback to your leader about your needs.

Swimwear (more details)

• Wear swimsuit with good support. (Your breasts need the same support as they do for land based exercise.)
• 100% polyester swimwear lasts longer (Speedo/TYR). Bikinis have  little to no support. Available at: Splashables 1-800-567-491-250 / Omni 1-800-461-3309 and other stores that carry Speedo and TYR suits.
• Dress in comfortable aquatic wear. If you have difficulty staying warm during your aquafitness class, wear a hat, tights and a t-shirt with your suit. Ask you leader about appropriate footwear for aquafitness classes.

Care of swimwear

• Rinse in cold water immediately after use
• Rinse using solution that neutralizes chlorine
• Remove before using soap or shampoos
• Squeeze to remove water and lay to dry

Deciding on your class of choice

• Visit your facility, watch and/or take a class
• Consult with doctor to learn your needs
• Discuss class content with instructor
• Talk to other participants
• Check availability and schedule
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Bring to class (more details)

• Non-glass water bottle to prevent dehydration
• Water shoes/slippers to protect your feet
• Swimsuit, bathing cap, ear plugs, towel, lock
• Emergency medical history /information
• Required flotation or equipment
• Your energy, enthusiasm and desire to exercise

Learn more about Aquafit 

• Aquatic Exercise Therapy ISBN: 0721656811
• Aqua Fitness: ISBN: 078948949X

Upon arriving at your first class

• Arrive on time and take your place quickly
• Introduce yourself to the instructor
• Inform instructor of medical conditions including if you are pregnant
• Let instructor know if you have to leave early
• Deepwater classes –  get flotation equipment

While waiting for your class to start

• Do gentle stretches to warm up for the class. You want to keep your body warm.
• Have a drink of water so that you start hydrated. Fill up your water bottle for the class.
• Put your days stresses behind you so that you can concentrate on exercising while in the class
• Think about how you feel so that you can determine how intense you will work during the class. Only you know how you feel
• Start easy and progress to a more intense level as you become stronger and more comfortable with the moves
• Remind yourself that it is important throughout the class to monitor your breathing and how you feel.  Remember is is okay to slow down when you get tired
• Establish a buddy who can identify your personal belongings should there be a personal emergency.

During class

• Pay close attention to your instructor’s safe leadership, cues and demonstrations
• Shallow water class – stand where the water is chest deep. Arms should remain in the water
• Converse, before or after class. Others are in class to exercise not listen to your conversation
• Refrain from floating into people’s space
• Keep joints soft not locked when exercising
• Be prepared to get wet 
• Work within your own limitations
• Drink water frequently
• Do only what feels right. If it hurts don’t do it
• Refrain if doctor said not to do and exercise
• Respect your instructor and other participants. You are in a class not a free swim/Aquafit time
• Your kidneys will be working overtime due to hydrostatic pressure. You may need to leave the class to use the washroom. Don’t hold it!
• If during the class you start to feel hot, splash water on your face, or put the back of your head in the water. If you feel comfortable in the water you may want to put your head under the water. Even though you are in the water you will still sweat if you are working hard so don't be surprise if sweat starts to run down your face. The water helps to regulate your body temperature. Remember if you loose water through sweat you need to replenish it with a drink of water.

Water level

• If you are uncomfortable in the water, you should let your instructor know before you enter the pool.
• At first you should go as deep as you feel comfortable. In a shallow water class you must at all times be able to stand flat foot on the bottom and the water should not be above chest/arm pit level. With time venture into deeper water until you are at chest deep.
• Stay close to the edge so that you can hold on. With time and confidence you will gradually let go.
• If you are too deep you will not be able to stand on the bottom properly. It is important that you do not land on your toes when performing the exercises. You must always land toe ball heel (rolling full foot landing)
• If you are deeper than chest deep, you will not be able to bend your knees when landing. You will be landing on straight legs that may cause potentially damaging impact on your joints. It is important to land with soft joints (slightly bent knees).
• There will be participants in the class you create a lot of turbulence. If you are close to one of these participants you may find it difficult to keep your balance.
• In deep water the flotation belt will help you feel secure. It is important for your to remember the flotation belt is not a recognized life saving device. You should know how to swim if you participate in deep water classes. 

How will you feel after your first class?

• Refreshed invigorated and energize
• Ready to take on the world

Leaving the class early

• As a courtesy, tell instructor if you need to leave early
• Let instructor know if you feel ill
• Leave quietly and without disrupting the class
• Take a warm shower
• If you leave before the gentle stretches at the end of the class, remember to do some stretching either in the shower or as soon as you get home.
• Take all of your belongings
• Watch your step on the wet deck. It will be slippery and you will have sea legs for a few minutes.
• In the water your body weighs next to nothing so remember when you get out of the water you will feel like you gained a lot of weight.

Cues your instructor may use (more details)

Your instructor will; ensure you work your total body, use various intensities and levels, and work within a safe range by providing you with verbal and nonverbal cues. Some clues are:

• Tempo, ½ temp or 2X’s tempo
• Hand, head and foot positions
• Working muscles group location
• Anchored (feet on floor), light bounce, propulsion (big bounce), and suspended
• Lever (leg and arm) length (short or long)
• Range of motion (full or partial) and direction
• Correct posture: tall back, tight abs and gluts, shoulders, chin, breath, drink water

Your instructor

• Is a trained and certified Aquafit professional
• Take ongoing training to remain current
• Will lead and coach you through a safe Aquafit class that will work all the major muscle groups and give you a total body workout
• Will demonstrate moves and educate you
• Will advise you of any pool/class issues
• Is not a medical professional and may not provide you with medical advice

Music (more details)

• Variety of music, 122-128 bpm will be used
• Music motivates and enhances movements
• Volume may be loud – ear plugs help

Why people enjoy aquafitness?

• Relaxing, social, safe, gratifying and feels great
• Involves low to non-weight bearing exercises
• Work hard but you don’t hurt after
• Motivating music
• Easy to stand in water
• Class participation
• People are great
• Able to work within own limitations
• Not embarrassing–everyone equal in the water
• Instructors are knowledgeable and care

Benefits

• Studies show that healthy people burn 400 - 700 calories per hour with aquatic aerobic exercise. Many people also experience reduced appetite.

• A study reported that regular water exercise reduces diabetes symptoms. A water exercise regimen can assist insulin level management.

• Water aerobic exercise can strengthen the heart, improve cholesterol levels, increase lung capacity and efficiency, increase metabolic rates and lower blood pressure.

• Water exercise helps regulate weight and reduce discomfort such as backache.

• Water exercise offers 12 times more resistance than land exercise, so those participating in water exercise constantly build strength.

• Water exercise helps maintain weight, bone density, muscle mass and a healthy metabolic rate and encourages HDL production for a healthier heart.

• Adding water exercise to an existing program can help jump-start the body to peak condition and optimize an exercise regimen.

• The water is a great place to begin exercising if you are just starting out, as participants are more likely to experience positive results without injury.

• Low- to no-impact water movements emphasize correct spinal alignment and are easier on the joints, offering fewer injuries with all the benefits of other workouts.

• Water exercise provides a great way to relieve daily stress and recharge mentally.

• Because of water’s reduced stress on the body, moderate water exercise is often prescribed by physicians as a first step toward a return to other forms of exercise.

• Friendships are made in the water as people with similar interests and goals meet, finding support for their hopes and plans.

• Those with arthritis report reduced symptoms, increased mobility, reduced joint pain, and decreased inflammation with water exercise.

 Self-Esteem

• Participating in a regular exercise program will give you a better outlook and increase your self-esteem, improving your quality of life.

Your instructors will be professionals

• Bring an unbreakable water bottle to drink throughout the class to prevent dehydration.
• Use a safety mat to stand and demonstrate on. Mat absorbs impact when they land and prevents instructor from slipping on wet deck.
• Bring a music box and cds that will make the class a pleasant experience for both of you
• Use a towel to wipe their sweat
• Keep frequently asked for contact information. ex: swimwear stores 
• Wear appropriate Aquafit footwear to prevent slipping on wet deck and provide good foot support
• Wear clothing to cover legs and torso
• Use a chair for safe demonstration of suspended exercises
• Bring on deck any other equipment used in the class

Participants should also be professional

• Bring bottle of water - Why drink water during class
• Wear swimwear that provides good breast support (female)
• Bring a towel and shower accessories
• Leave all jewelry at home to prevent theft, lose and/or damage
• Medical history (that may be required in a medical emergency)
• Bathing cap (to keep hair out of drains)
• Ear plugs (if required to lessen the volume of music or keep water out of the ears)
• Water shoes for hygiene and to absorb rebound impact in shallow water
• Bring a flotation belt for deep water class
• Bring a lock if required for lockers or coins for lockers
• Bring their class pass if required for class

How much water do I have to drink during an Aquafit class?

Probably more than you think! The average person requires about eight glasses of water per day. If exercising, the amount of water required increases according to energy expended and the environmental conditions. If you feel even slightly thirsty, you are already in the first stages of dehydration. This will cause you to feel tired. You may not be able to perform exercise (or work) at your peak potential. 

Stay Hydrated. Drink plenty of water before, during and after aerobic activity to replace water lost by perspiration. Dehydration can cause muscle aches - plenty of water is needed to help the body flush out the acidic waste products that can build up in the muscles during exercise.

Here is how to avoid dehydration:

• 20 minutes before exercise, drink a half to a full cup of water to get ready to perspire during your workout. 

• During your exercise class, take a few sips of water every 10-15 minutes. 

• After class, drink another half to a full cup of water. 

• Remember caffeinated drinks are diuretics and will increase dehydration. 

• Avoid or limit your consumption of colas, coffee, tea and alcohol.

• Stay hydrated, stay healthy.