For therapy after injury, the benefits of water have long been used. Aqua Fitness is now establishing itself more and more in the wellness and fitness area, because fitness gymnastics in the water is a gentle, effective whole body workout. Water is an ideal medium for movement training, for building muscle, for increasing strength and endurance and for general fitness. Aqua-Sport is stretching, strength training, endurance training and relaxation, is ideal for strengthening all muscle groups and is an optimal cardiovascular training while the joints are spared. The movements in the water address health-oriented people as well as fitness-oriented ones.
Training, prevention and rehabilitation
Aqua-fitness is the generic term for various sports in the water, such as aqua-aerobics, aqua-jogging but also water aerobics. The positive effects of water on the human body combine well with effective training. Joint loads, as in other sports, are largely offset by the water. Balance, coordination, flexibility and performance can be ideally trained.
The fun in the element water and the easier movement possibilities strengthen the well-being. Very healthy is the weight loss for overweight who still want to be physically active. Walking in the water is also balm for people whose joints already have signs of wear. The nice thing about it: Aqua-Fitness can be run by anyone, including people who have not done sports for a long time. The contraindications are severe cardiovascular disease, hypertension or inflammatory diseases in an acute phase.
Positive effects for the body
- Tendons, ligaments, joints and spine are protected by the buoyancy in the water.
- Training in the water also strengthens our immune system. Water aerobics offers the opportunity to become more flexible and healthy in a gentle and healthy way, to get fit and stay fit.
- The respiratory muscles are trained, the metabolism is stimulated and mobility is improved.
- Since the muscle tone in the water is reduced, it comes to a muscle relaxation - even the often tense abdominal and back muscles.
- Training in the water strengthens the cardiovascular system and helps to increase strength and endurance.
- Tightening of the tissue through increased blood flow.
Training - but how?
The best training effects are achieved by training two to three times a week for a half to a quarter of an hour. The ideal water temperature should be between 28-30 degrees. While the lowest possible water resistance is sought during swimming, aquajogging is exactly the opposite: the more resistance, the better the training effect for muscles and cardiovascular system. The equipment therefore includes a buoyancy belt and equipment to create more water resistance. The head stays above the water, arms and legs are moved under water like running or gymnastics.
What to look for:
- Running in hip or breast deep water.
- Pay attention to an upright posture (not too far forward, but also not leaning too far backwards).
- Watch out for a light pattern (like jogging ashore).
- The deeper the water, the more strenuous the movements.
- Advanced practice in the depths.
- Optimal workout time: 30 to 45 minutes, best 2-3 times a week.
A first impression? Then take a look at the two following aquajogging exercises as an introduction.
Important are small steps with a slight angle of the knee joint. The individual phases: raising the knees, swinging the lower leg and pulling phase are deliberately emphasized. After advancing the lower leg, stretch your foot and walk backwards with your leg. The sole of the foot pushes water away and thus provides propulsion.
The walking step is characterized by stretched arms and legs, which oscillate in opposite directions. The movement execution is similar to the diagonal step in cross-country skiing. The arms determine the clock speed.
Water - an invigorating element
Aqua-Sport uses the physical properties of water, because the density of the water is about a thousand times greater than the density of the air. Therefore, this medium opposes all movements a significant resistance.
- The buoyancy of the water
The own body weight appears easier, because the gravity in the water is reduced. The buoyancy causes the body to weigh only about 10% of its weight. The gentle and relieving effect of water therapy on joints, ligaments and tendons is due to this buoyancy .
- Hydrostatic pressure
Water pressure is significantly higher than air pressure. Water therefore exerts pressure on the superficial blood vessels. The increased hydrostatic pressure causes more blood to the heart, the stroke volume increases by up to 20 percent, that is, the blood supply to the heart is increased. Heart and circulation are more stressed by water pressure and water resistance and thus strengthened in the long term.
- water resistance
When the body tries to move forward against the water, resistance forces return to the body. The water resistance increases with the speed of movement and especially the position of the body in the water. Swimming offers the least and running the most resistance in the water. Working against the water resistance has a strengthening effect of the muscles as well as a massaging effect.
- thermal conductivity
Water has a high conductivity - the body releases about three to four times more heat to the water than to the air. The body has to compensate for this heat loss through increased metabolism. So that the heat loss remains as low as possible, the blood vessels contract in the water, when leaving the water, the vessels expand again. By changing the temperature and adjusting the body, the immune system is strengthened.