The great advantages of aqua aerobics
Advantage 1: Water sports are easy on the joints
Water aerobics is recommended for people with spinal or joint problems. The water helps you find exercise easy. If you find a water depth up to your neck, the buoyancy in the water is so strong that your muscles, tendons, ligaments, and bones can support a tenth of your actual body weight.
This explains the first advantage of the exercises: You relieve your joints, but at the same time, strengthen all the important muscles to keep your core and spine stable.
The tools required for the exercises can be borrowed at the swimming champion; in most bathrooms, there is no charge. You can also buy them in the sports shop. Pool noodles cost up to 5 euros, paddles between 10 and 15 euros per pair, and rubber balls are also available for 5 euros.
2nd advantage: Your whole body benefits from water aerobics
Another advantage of water sports or aqua training is that you do a holistic workout. You not only strengthen your entire musculoskeletal system but also train your cardiovascular system.
Furthermore, you float through the buoyancy of the water. This trains your sense of balance and stimulates your concentration. Water aerobics has a training effect five times as strong as comparable exercises on land.
3rd advantage: The variety of aqua jogging
It used to be said simply water aerobics. Today the sport has been given a melodious, modern name. Aqua jogging is a mixture of running and gymnastic exercises in the water. It’s more than just swimming and more than running. It’s just running training in deep water. What makes it so gentle are swimming belts that give the user a lift. These prevent you from resting your feet on the pelvic floor. Swimming pools and leisure pools offer various aqua jogging courses.
With appropriately qualified and trained staff, the health insurance companies recognize them as so-called “prevention courses”, the costs of which they cover up to 80 percent. Such courses are aimed primarily at healthy people and partially in lower classes categorized as “Aqua Fit for pregnant women” or “Aqua-back fit.”
Aqua-Walking, Aqua-Step, and Aqua-Aerobic are closely related to Aqua-Jogging. When walking in the water, you don’t lose your grip on the ground. When stepping or doing aerobics, you can imagine training to be similar to that in a fitness studio, only in cool water and gentler thanks to the buoyancy.
4th advantage: Great fun factor and great fat killer
The fun factor is high with aqua jogging. A good body is feeling sets in when you have completed your training session exhausted. But be careful: the smooth movements that are reminiscent of “floating” are strenuous. Because the physical properties of the water give all exercises different effects. The body is stressed differently than with any other form of exercise on land. Instead, the exercises have a positive influence on fat loss. Aqua jogging is the number one fat killer.
Therefore, this sport is well suited for obese people. Training in the water is different because the no longer existing gravity feels new in the unfamiliar environment. The buoyancy also spares the spine and joints. The water training has an optimal effect on the cardiovascular system and gets it going. The cold water acts as vascular training on the veins and as a massage on the muscles. The blood circulation gets going.
5th advantage: gentle on the body, strong for endurance
In addition to having fun and losing fat, aqua jogging also has a positive effect on endurance. Extensive training makes sense to increase fitness. To increase the effect, dumbbells or cuffs are also used. The faster the workout, the more force you have to use, and the more you challenge your muscles—the risk of injury when aqua jogging is low, as the water cushions violent movements.
Due to the low intensity of exercise, sport is ideal for patients with musculoskeletal problems, cardiovascular problems, rheumatism, osteoporosis, as well as for overweight people and those who do not exercise.
Water aerobics: how to train properly in water
Even if you do not find the exertion of water aerobics as stressful, it is still a sport. For this reason, you should not underestimate water sports, and you must also warm-up before exercising in the water.
This works best with gentle running movements in the water. Jog in the water for two minutes. In this way, you will adequately prepare your muscles for the following exercises.
You won’t notice in the water when you are sweating, but it is important to keep your body’s fluid balance in good order even when doing water sports. If you feel thirsty, it is already too late. Take a bottle of soda or apple spritzer with you and drink it before, during, and after your workout. Unfortunately, drinking is usually forbidden in urban pools during exercise. See if you have a club-owned bathroom nearby. These almost always allowed if you put plastic and not a glass bottle on edge.
You should pay attention to this during water sports training.
- Repeat each exercise 20 to 30 times. Then take a one-minute break, then repeat the same exercise. This is followed by another break, and you start with the next exercise. With aqua training, you can also do all the exercises one after the other. When you’ve completed them all, start over and do the second pass.
- The decisive factor is the water depth. The correct depth depends on your size. The water should reach your waist when you stand upright. This usually corresponds to a water depth between 1.30 and 1.50 meters.
- You should exercise three times a week. There should be a day off between each water sports day. This is how the exercises work effectively.
You should seek advice from a doctor for these diseases.
The chronically ill should consult their doctor. For example, in the flare-up of inflammatory diseases, such as rheumatoid arthritis, you should avoid water that is too warm, as it can fuel the inflammation. Not every asthmatic can take the atmosphere in a swimming pool well. The deciding factor is the feel-good factor: you will quickly notice whether you like the training in the water or not.
By the way: water aerobics is not a panacea. For example, you cannot build up your bone mass (with osteoporosis) with the “weightless” sport. Here are changing loading and unloading exercises constantly better suited as walking, running, and jumping the case. But you can use water training as an accompanying measure.
Water sports: The best fitness and gymnastics exercises in the water
Exercise 1: the belly roll
You need a swim belt or vest as a buoyancy aid. The latter is to be preferred because it offers a safer and more even lift.
- Noticeable effect: The exercise strengthens your core muscles (stomach and back) and improves your feeling of movement in the water.
- Execution: You are in deep water with a well-fitting vest (belt). Pull your legs from the prone position, (1) into the “package” (2) to your chest. Then stretch your legs forward so that you are lying on your back on the surface of the water (3), and then back again.
- Repetitions: 10 to 15 times
2nd exercise: scissors
- Noticeable effect: the exercise strengthens your back muscles in particular ( dorsal chain = back, hamstrings, calves).
- Procedure: In a vertical position in the water, pull one leg backward at the hip joint and the other forwards. Your knees remain stretched. During the exercise, stretch your arms out sideways to keep your balance. Tense your core muscles because this will stabilize your body. Move your legs in a flowing, rhythmic motion like scissors. Start with the “little scissors”. If that works out well, then the “big scissors.”
- Repetitions: 15 to 20 times, short rest and then one more round
8 more exercises to get you fit in the water
- Stand in the straddle, your legs a little more than shoulder-width apart, and bend your knees slightly. Take the water dumbbells in your hands, stretch your arms out to your sides at shoulder height. Now lower your arms towards the thighs and then raise them back to the surface of the water. This is how you challenge your large back muscles and your shoulder muscles.
- Extend your arms backward and grab the pool noodle by either end. Now press them together firmly behind your back and then let go again. This is how you strengthen your lateral back muscles.
- Put your hands in paddles. Stand with your feet shoulder-width apart, your knees slightly bent, your arms hanging down at your sides. Now bring your arms forward to the surface of the water, with the paddles facing up. Now turn your hands so that the surfaces are facing down and bring them backward past your body. How to strengthen your upper back muscles.
- Stand in a stable position with your feet together, and your knees slightly bent. Your arms are also bent at the sides of your body. Now jump up slightly, pulling your knees towards your chest as you stretch your arms down. Then land your feet on the ground again with your arms bent again. This promotes your chest muscles, your triceps, and the straight abdominal muscles.
- Lie on the pool noodle with your shoulders and arms and grasp the ends. Extend your body on the surface of the water and turn your hips to the left and right. This trains the oblique abdominal muscles.
- Stand in a stable position with your legs a little over shoulder-width apart. Extend your arms to your sides with your palms facing forward. Now bring your hands together in front of your body, keeping your arms straight. Then turn your palm outward again and bring your hands back to the side. This is how you strengthen your chest and shoulder muscles.
- Stand with your legs apart. Hold a soft rubber ball in front of your body with your arms straight. Keep squeezing the ball with your hands; it doesn’t matter how high or low you hold the ball. This trains your chest muscles.
- Stand with your legs apart, your knees bent, and your feet facing out. Hold the water dumbbells with your arms hanging loosely between your straddled legs. Now raise your arms. First, stretch both arms forward at the same time. Then lower it back down so that it is stretched to the side. This strengthens your shoulder and chest muscles.
Aqua fitness training: which variation suits you?
As gentle as the water exercises are, you need to warm up your muscles before training to avoid strains. Start with aqua jogging. The sequence of movements takes place like on land. Determine your own pace and workload.
In this variant of aqua fitness training, the focus of the exercise unit is on improving strength endurance (local aerobic muscle endurance). The aim is to strengthen the muscles and tighten the connective tissue (anti-cellulite effect). As a rule, the interval method is used to work at a brisk pace of movement, i.e., each exercise is repeated 20 times, for example, followed by a short break, then it is repeated 20 times.
The number of repetitions should be between 15 and 30 repetitions for up to five sets, depending on the training level of the group and the speed of movement. Hydropower can be carried out in either deep or shallow water. During intensive training, the water temperature should not exceed 28 ° C in order to prevent heat build-up.
Aqua fat burning
Fitness programs in water are the number one fat killer. Grandmother said, “water is draining”. The high thermal conductivity of water is decisive for the attractive figure. The entire metabolism is stimulated enormously, and the body tries to counteract the permanent loss of body heat (cooling effect).
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