YOUR FIRST TIME IN WATER AEROBICS

• If the floor of the pool has a gradient, an unoccupied spot with suitable depth should be found for entry into the pool. The water level should reach the armpits but the specific depth is based on each person's individual buoyancy.

• Follow the instructions given by the instructor and try to mimic the exercises as well as possible based on your level of accomplishment. Keep constant awareness of your well-being!

• Do not feel down if you do not excel at all the exercises the first time. Here, as in all other new experiences, practice makes perfect. You will have a higher rate of success next time.

• Your activities in the water will be observed by no one except the instructor, so you are free to choose your own pace for participating. Water generates a private zone around those taking part so that no one will be troubled by being in a group.

• The instructor compiles the training programme so that after warm-up the body will be ready for aerobic workout, and that the aerobic exercises in the programme are suitable for everyone taking part and occur at an appropriate pulse rate. The training programme will also ensure that the strength exercises of the session are compiled of balanced muscle training and that all muscles used in the programme will be returned to their original length by stretching at the end of the session.

• After the workout session the participants' well-being may differ: some may feel tired, others may feel themselves brimming with energy. Everyone will, however, want to return next time!

• If you have any health issues, it is essential that you inform instructor of them. This way you will avoid overburdening yourself and you will be able to fully enjoy water activities.

• Because water has different effect on different individuals, it is vital that you inform the instructor if your well-being changes during the session.