Aqua aerobics is a sport for everyone, regardless of age and condition. Exercises in the water are performed almost effortlessly, and yet they improve the form, sculpt the figure and relax you perfectly. Even being overweight, in poor shape, back pain or knee pain are not an obstacle to water gymnastics. You can train alone or under the supervision of an instructor.

Aqua aerobics does not tire at all, because thanks to the buoyancy force, the weight of the body is significantly reduced (by approx. 70%). When practicing aqua aerobics, you feel light and effortlessly perform movements that can be difficult in the gym.

Water is also a great shock absorber for joints and muscles, so you won't be injured, even if you haven't practiced any sport for years. You don't need to be able to swim either, because classes take place in waist-high or chest-high water.

Aqua aerobics - perfect training

Water gymnastics has long been used as a form of rehabilitation, because thanks to the buoyant properties of water, exercises performed in it do not burden the locomotor system, i.e. bones, joints and muscles. Aqua aerobics is therefore a safe type of activity for people who are overweight, suffering from back pain, with advanced osteoporosis, and after bone and joint injuries. Pregnant women can also exercise in the water without fear.

It is an excellent training for everyone - both young and old, also those who suffer from cardiovascular or respiratory diseases (unless there are medical contraindications). Exercises in water increase the overall efficiency of the body - they improve the work of the heart and lungs, stimulate blood circulation, develop muscle strength.

Regular water training ensures not only great he alth and physical condition, but also iron resistance, because cool water perfectly hardens the body.

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Types of aqua aerobics

In addition to aqua aerobics, we now have a choice of various classes, almost transferred from the gym and modified to water conditions. There is, among others aqua yoga, aqua pilates, aqua step (exercises on platforms), aqua kickboxing, aqua body pump (training with special barbells), aqua dance, and even aqua cycling (cycling). And although their names differ, they have one thing in common - they all use the beneficial properties of water.

Aqua aerobics -what are the classes

Standard aqua aerobics classes last 30-45 minutes. They include warm-up, proper training (including endurance exercises and strengthening individual muscles) and the final part, stretching.

During the main training, various tools are used, incl. "Pasta" (foam tubes), buoyancy belts, foam dumbbells and gloves - they allow you to stay afloat, but are also used to perform resistance exercises.

Classes are led by an instructor or physiotherapist who shows the exercises on the shore, and the group performs them in the water. The training takes place to the rhythm of dynamic or relaxing music (depending on the part of the class), thanks to which exercising is much easier and more pleasant. Depending on the selection of exercises, the training program may be aimed, for example, at increasing the body's efficiency, body shaping or increasing strength endurance.

Examples of fitness classes in the water:

Aqua aerobics without an instructor - sample exercises

Aqua aerobics can be successfully practiced during holidays by the sea or a lake. Use accessories that increase water resistance, e.g. a ball or a board for learning to swim. Before entering the water, prepare your muscles for exercise - jog, do a few bends. Then slowly descend into your chest.

Here are some examples of exercises:

  • Leaning on the "pasta", raise your straight legs, then lift them higher and lower them.
  • Holding the "noodles" in both hands, place it under one leg and then the other.
  • Lean on the "pasta" and lift your straight legs, then pull them to your chest as you twist to the right. Then straighten your legs and pull again as you twist to the left.
  • Leaning on the foam boards, lift your legs bent at the knees and twist them back and forth.
  • Make a few jumps by bringing your knees up to your chest.
  • Holding the ball in your hands, push it in front of you under the water, then pull it in.
  • Make some jumping jacks by raising your arms only to shoulder height (don't take them out of the water).

Aqua aerobics is also recommended for tired and stressed people - water relaxes tired muscles and relaxes the mind. During exercise, endorphins (the so-called happiness hormones) are also released, which reduce the feeling of pain and induce a feeling of satisfaction.

Aqua aerobics - advantages

Aqua aerobics is a type of aerobic (aerobic) training - the he althiest for the body, and also the most effective at reducing body fat. During the wateraerobics can burn 400 to 500 kcal in 45 minutes - more than in traditional classes. When exercising in water, you must additionally overcome its resistance. You then engage a lot of muscles, even those rarely used in everyday life. But what's interesting, even though they work very intensively, you don't feel it at all!

Water gymnastics also improves metabolism and accelerates the removal of toxins from the body. Water also provides the body with an excellent massage, which brings cosmetic effects - reduces cellulite, firms and tones the skin!

ZUMBY arrangement in water - one of the most interesting varieties of aqua aerobics:

And for relaxation before class, watch the report on aqua aerobics for … dogs!

Source: STORYFUL / X-news

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