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Aqua aerobics (e.g. aqua kickboxing) and cardiovascular exercises
Aqua aerobics relates to performing aerobic exercises in a water environment (e.g. a swimming pool). Aqua exercises have been known for years among the people recovering from injury or those with particular health problems. Today, aqua aerobics is a trendy sport, appealing multiple fitness enthusiasts of different age for its beneficial effect on body and mind. Increasing its popularity, the classes have been diversified with versions like Aqua step, Aqua spinning and Water boxing. Everyone can join such a class, regardless their fitness level or swimming abilities (even non-swimmers can participate, because of the chest-water exercises).
Aqua aerobic workouts usually include techniques and exercises, taken from aerobics and might incorporate dance-steps or rhythmic body movements. Since there are different levels (from basic to advanced), beginners will focus on learning how to move in rhythm their legs and arms, whereas advanced will learn more complicate dance movements. Sometimes additional equipment may be used in the aqua exercises, such as hand-buoys, kick-boards, etc. Typically, an aqua aerobic workout starts with warm-up and stretching and the overall lenght of the class is from 40 to 50 minutes.
Water-related exercises are beneficial in many aspects, as the overall positive effect is in increasing your cardiovascular fitness, as well as improving your overall strength. Normally, you will expend more energy in the aquatic activities than land-based exercises and that is because of the water resistance. Thus, in a typical aqua aerobics session you will burn between 500 and 700 calories. The water buoyancy allows flexibility of body’s joints without straining them too much and this way making aqua sports very suitable for people suffering from arthritis and obesity. Water provides support for the body and reduces the risk of muscle or joint injuries.
Aqua aerobics v.s. Aqua exercises
Essentially, there is no significant difference between water aerobics and water exercises. Both are performed in water, which impacts on the body via training its resistance and building endurance. Exercises may incorporate pool equipment like flippers or different foam floats (e.g. weights and “noodles”). Usually aqua aerobics and exercises are performed in different water depths, as some classes use float boats for exercises in deep water. Aqua aerobics has a strong fat-burning effect, whereas aqua exercises aim at improving strength, tone and mobility. Water activities help improving flexibility in all directions, whereas in land exercises you work against gravity. Aqua aerobic classes offer jogging, jumping, squats, kicking and dance movements, as well as they are suitable for all fitness levels. Aqua exercises may be more specific and have particular positive effect on people at risk from body stress (e.g. older and overweight). These exercises are also good for those recovering from soft tissue injuries, pregnant women or those at post-natal stage. Both types of classes may e accompanied by music.
Equipment
You do not need special equipment, since the spa center provides everything. Most necessary is to obtain swimsuit and a swim cap (if you want to keep your hair out of the face during a session). Aqua shoes are optional; their effect is making you more stable in water.
Benefits from aqua aerobics and exercises
- Great quantity of calories is burned during a workout
- An ideal method of releasing stress and tension, as well as renewing your energy. Due to the water buoyancy, these exercises are more effective at reducing the risk of stress-related injuries than the land workout.
- Those who do not support the idea of exercising in a gym full of people, wearing tight clothes, can enjoy the privacy of the water
- The water has a beneficial effect on your body, since its resistance against your movements provokes more intensive workout compared to land exercises. It has also a massaging effect on your muscles.
- Performed at indoor pools, this activity can be done anytime of the year; moreover in hotter months it is one of the best ways to get a good workout without overheating.
- Unlike land fitness activities, water workout does not result in sweating and wet hair, but you will smell nice and look fresh after a session.
Water exercise is widely recommended to people who suffer from arthritis, joint problems, back pain, soft-tissue injuries, cardiovascular problems, obesity and etc.
In case there are no aqua aerobic classes organized in your neighborhood, you can simply practice walking, jogging or running in any water area available. You can improvise by walking in a swimming pool, starting from the shallow end and increasing the depth to the waist or chess level for a greater workout. Thus, you will improve the musculaire of your legs and strengthen your hips, as well as increase the positive effect on your cardiovascular activity.
Another good exercise for toning the lower body part are the water squats. They are performed in hip-deep water, where you squat as much as you can, using the side of the pool to support your balance. Repeating 5-10 times is enough for a good result.
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