What is aqua aerobics?

Author unknown.
2013-09-29

This is a wonderful set of special exercises that includes dance movements performed in water. It is designed primarily to train the cardiovascular system. By engaging in aqua aerobics, you develop your muscles evenly through overcoming the resistance of water; your muscles become stronger, more enduring, and more elastic.

All classes are conducted under the guidance of an instructor who tailors special programs for all levels: from beginners to professionals. Beginners learn various movements in the water using their hands and legs. More advanced programs incorporate more complex gymnastics exercises and dance movements. Each session lasts between 40 to 50 minutes and begins with a warm-up and various stretching exercises.

Who Should Practice Aqua Aerobics?

1. Aqua aerobics is suitable for people of all ages and fitness levels. If a person cannot swim, it does not mean that they cannot participate. Exercises in the water are usually performed standing in water up to the chest, which reduces body weight by about 85%.

2. Aqua aerobics is perfect not only for healthy people but is primarily intended for those suffering from obesity, arthritis, neck and lower back issues, and individuals who have had strokes. For these categories of individuals, exercises on land are understandably challenging, but they excel in the water with the given loads.

3. This type of exercise is excellent for elderly individuals and pregnant women.

4. Aqua aerobics classes allow for the maximum reduction of muscle and nerve tension overall. During workouts, the body receives a kind of massage. Thanks to this, the skin becomes firm and elastic. Lactic acid does not accumulate in the muscles, unlike land-based workouts, meaning there are no pain sensations afterward. During aqua aerobics, you engage almost all the muscles of the body.

5. Working out in water effectively relieves tension in the spine, allowing you to correct your posture.

6. Aqua aerobics is also recommended for people suffering from varicose veins. Training normalizes overall circulation and the outflow of venous blood. However, it is essential to consult your doctor before starting any classes.

Benefits of Aqua Aerobics:

• All exercises are safe and enjoyable;
• The risk of muscle, joint, and bone injuries is eliminated during the exercises. After classes, individuals do not experience discomfort or joint pain;
• Due to the denser aquatic environment, there is more resistance on the body during workouts overall. This results in the uniform strengthening of all muscles;
• Thanks to the reduced body weight in water, it is possible to perform a greater volume of movements, which helps maintain joint mobility. This is particularly relevant for older adults;
• During workouts, the body does not overheat like it does on land. The average water temperature is 27-28 degrees.
• Aqua aerobics burns more calories than workouts on land. In one session, you can burn between 450 to 700 calories.

Various Exercises:

1. Ski Step. Stand upright with slightly bent knees and imitate the movements of a skier. Keep your torso straight throughout the exercise. This movement engages all muscle groups.

2. Lunge. Drop your shoulders, tighten your core, and back. Bend your right knee and sharply push your leg forward while keeping it as straight as possible, with the toe pointed upward. This motion resembles a lunge toward an imaginary opponent. At the same time, reach towards your toe with your left hand. After this, repeat the movement with the other leg. This exercise strengthens the muscles of the abdomen, buttocks, and thighs.

3. "Float." Stand straight with your arms at your sides. Bend your knees without pushing off the bottom of the pool and pull them toward your chest. Meanwhile, with palms facing downward, perform pressing movements. Your shoulders should always be above water. Try to keep your torso vertical and reach up with the crown of your head. This helps strengthen the oblique abdominal muscles.

Gradually, after mastering the proper body position in the water and correct breathing, the load and complexity of exercises will increase.