Fun in the water for everyone
In choosing a specific physical activity, you should consider the "universality" of aqua aerobics. Not without reason, it is said to be a sport for everyone. Neither being overweight nor poor fitness level impede an effective workout. You can practice, even if you suffer from back problems or joint pains. This is owing to the fact that in the water your body weight is reduced by approximately 70% - as a result of the buoyancy, you may almost not feel tired during exercise. It does not burden your joints or muscles. You feel light and you can easily perform moves that would involve considerable effort in the gym. What is important – you do not even have to know how to swim, because the exercises are performed in water no deeper than your chest.
The benefits of a water workout
Aqua aerobics is a form of aerobic (oxygenating) training from the same group of exercises as running, spinning, jumping rope or riding a bike. It allows you to burn up to 500 calories in a 45 minute session, it helps remove toxins from your body, speeds up overall metabolism, and perfectly sculpts your figure. Owing to the buoyancy properties of water, aqua aerobics is often used as a form of physiotherapy – as it does not overload joints and bones. It is a great option for overweight people, pregnant women, and people with previous injuries, fractures or dislocations of bones.
What is more – exercising in the water provides your body with a unique massage that helps effectively eliminate cellulite, as well as firming and tightening the skin. When practising water aerobics, you can burn on average 40% more calories than during the same exercise in the gym. All this, because practising in the water makes overcome its resistance – engaging more muscles than in traditional gymnastics. Frequent exercise in water increases the overall resistance of your body, improves circulation and the work of the circulatory system.
Aqua aerobics – what does it look like in practice?
The average session is 30 to 45 minutes. During this time you first do a warm up, the endurance training, strengthening of specific muscles, and finally stretching exercises.
During a full training (involving enhancing endurance and strengthening) exercises are done with the use of special equipment. Buoyancy belts, foam noodles or weights help you stay on the surface of the water, but also improve the efficiency of exercise. Aqua aerobics is usually accompanied by relaxing or dynamic music. It is taught by an instructor who stands on the edge of the pool and presents the exercises to those in the water. All the exercises are focused on a particular programme – it may be body shaping, improving physical fitness or strengthening muscles and gaining endurance.
You can also practice aqua aerobics without the help of an instructor – you just need to be familiar with the most popular exercises, to do them during your individual visits to the swimming pool. You can then interchangeably perform your exercises with swimming, burning even more calories.