Avoid these mistakes while doing your water workouts or taking an aqua aerobic classes. This will help you benefit the most from this amazing form of exercise.
Skipping a warm up before Aqua Workout or any other workout...can be a big mistake.
Why?
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you're about to perform.
An exercise routine may feel time consuming — but no matter what type of workout you choose, or how busy your schedule is, it’s critical that you don’t skip warming up before your workout, or cooling down afterwards.
You’d be surprised how many people decide they don’t need to warm up before working their core, or that it’s fine to skip their cooldown after Aqua Class. In most cases, it’s not because people hate doing the warm up or cooldown, but because they want to save time. After all, it is just the main part of the workout that counts, right?
Unfortunately, it’s not just the main part of your workout that matters — and the people who skip the processes before and after a workout may be doing more harm to their bodies than they realize.

Also; for the most effective water workout, you must feel completely comfortable with both: air and water temperature. Until you feel that way, your muscles are not ready for full range of motion, and your form will be compromised: for example: If they water is too cold we tent to raise the shoulders up and keep them like this during the workout while they should be back down and away for the ears.
Increased Stress On Cardiovascular System
Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.
Benefits of Warming Up
Improved PerformanceWarming up improves your athletic performance in the following ways:
Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries. Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout.
Improved Oxygen Efficiency — When you do a warmup exercise, oxygen is released from your blood more readily, and at higher temperatures. Your muscles demand higher amounts of oxygen while exercising, so it’s important to make this oxygen more available through a warmup activity.
Faster Muscle Contraction/Relaxation — Warming up with physical activity raises your body temperature, which in turn, improves your nerve transmission and muscle metabolism. The end result? Your muscles will perform faster and more efficiently.
Injury PreventionWarming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you’re about to perform.
Mental Preparation

Benefits of Cooling Down
RecoveryAfter intense exercise, lactic acid builds up within your system, and it takes time for your body to clear it out. Cooling down exercises (such as stretches) can aid this process of releasing and removing lactic acid, helping to speed up your body’s recovery postworkout.
Reducing DOMS (Delayed Onset Muscle Soreness)
While muscle soreness is to be expected after exercise, a significant amount of DOMS is very uncomfortable, and can prevent you from exercising in the future. A study performed by California State University found that moderate intensity cycling after strength exercise helped to reduce DOMS. Cooling down after exercise helps to alleviate excessive muscle soreness, keeping you more comfortable and allowing your body to bounce back before your next workout.
What Happens If You Don’t Properly Warm Up and Cool Down?
Increased Risk Of Injury
Over 30% of injuries seen by sports medicine clinics are skeletal muscle injuries — which can be easily prevented by warming up and stretching.