Water on!
Stay fit in any season with aqua workouts
They're called aquarobics, aqua jogging, aqua kickboxing, or aqua step, and they've been spreading to us since the 1990s, mostly from the USA. These water sports remain very popular, and for good reason. With its gentle resistance, the water is ideal for body shaping. Furthermore, water fitness programs are excellent fat burners due to water's high thermal conductivity. To prevent the body from cooling down during exercise, the metabolism has to be constantly stimulated. The result: increased energy expenditure. Half an hour of aqua training burns up to 400 kilocalories.
Swimming in the water isn't just about weight loss. The constant search for balance automatically straightens the body, bringing the spine into an upright and healthy position. But it's the heart and circulatory system that truly benefit from the water pressure: the circumference of the rib cage decreases by up to three centimeters. Breathing becomes more difficult – excellent training for the respiratory muscles.
The water pressure provides a constant massage to the skin, promoting blood circulation in the tissues. The lymphatic system removes tissue fluid more quickly. The vascular system also benefits from the water pressure: Blood flow back into the veins is improved, preventing spider veins and varicose veins.
Strength and endurance training is particularly beneficial in the cool water. It improves the efficiency of the musculoskeletal system, stabilizes vulnerable joint cartilage, and protects the joints and spine. Muscles especially benefit. The predominantly sedentary position in the workplace puts strain on muscles and leads to poor posture. Water training reduces these postural and muscular weaknesses and prevents back pain. It is approximately five times more effective than training on land. Important: the ideal water temperature should be between 28 and 33 degrees Celsius.
Another advantage: Water sports are possible in any weather. In indoor pools, bad weather is no excuse. Most fitness centers with pools and many public swimming pools also offer special classes. Training together with like-minded people makes it even more fun.
Depending on your fitness level, an aqua fitness session should last approximately 30 to 60 minutes. And just like in the water, the workout should consist of different phases – warm-up, stretching, exercises, and relaxation. Variety is equally important. It not only adds to the fun but also increases water resistance with different equipment. Options include hard rubber dumbbells, exercise balls, kickboards, steppers, pool noodles, belts, poles, hoops, and much more.
Aqua jogging is one of the most popular exercises. It's more than just running in place while your body floats in the water or is buoyed by special vests, buoyancy belts, and pool noodles. Coordination training and strength exercises are just as much a part of running as fartlek and tempo runs.
The equally popular aqua kickboxing combines rhythmic cardiovascular training with a motivating and powerful mix of various techniques and exercises for muscle strengthening, primarily from taekwondo and boxing. Here, everyone can let loose completely pain-free and without risk.
Aqua-Step involves performing the familiar movements of alternating steps up and down onto a platform in the water. Similar to step aerobics on land, it simulates a type of stair climbing. The abs, legs, arms, and glutes are worked, but with far less strain than step exercises on dry land. Furthermore, the water means that only about 10 to 20 percent of normal body weight needs to be supported, making this exercise particularly suitable for overweight individuals.
Beginners may occasionally experience muscle cramps during the initial phase of swimming. This is no cause for panic. Simply stretching the muscle while resting is sufficient. After that, you can continue training without any problems.
Only in cases of infection or open wounds does the zero-tolerance rule apply. Training is prohibited in these cases.
Reference: fotovampir
