Would you like to discover cardio aquagym to improve your physical fitness? This article presents the best exercises to boost your cardio in the water. Discover how cardio aquagym can transform your fitness routine.
Knee raises, squat jumps, aquatic boxing and aquaburpees are on the program. These exercises will help you tone your body and improve your endurance, while preserving your joints.
Ready to dive into the deep end? This article is made for you ! Discover our practical advice and tips for structuring your session.
What is cardio aquagym?
Presentation
What exactly is cardio aquagym? It is a form of aquagym focused on cardiovascular exercises. These movements are specially designed to work the heart and improve endurance while using the natural resistance of the water. Imagine a classic cardio session, but in water! This helps reduce impact on the joints while providing an intense and effective session.
What are the differences with traditional aquagym?
Unlike traditional aqua aerobics, which focuses primarily on muscle strengthening and flexibility, cardio aqua aerobics emphasizes endurance and overall fitness. Traditional aqua aerobics often uses slower, controlled movements, while cardio aqua aerobics incorporates dynamic, fast-paced exercises to increase the heart rate. Basically, if classic aquagym is a leisurely stroll, cardio aquagym is a frantic race!
Why choose cardio aquagym for your fitness routine?
Why choose cardio aquagym? The advantages are numerous! First, water provides natural resistance that makes each movement more efficient. Additionally, exercising in water is gentle on the joints, reducing the risk of injury. Cardio water aerobics helps burn calories, improve endurance, and tone the entire body. And bonus: it also allows you to relax and refresh yourself!
Cardio aquagym is an excellent option for those who want to combine the pleasure of water with an intense sports session. Not only does it allow you to work on your endurance, but it also offers a wide variety of exercises so you never get bored. It's accessible to everyone, regardless of fitness level, and the results are impressive.
The best cardio aquagym exercises
Aquatic knee climb
How to perform it
The aquatic knee raise is a simple but effective exercise to work on your cardio. Standing in chest-deep water, start by raising one knee toward your chest, then alternate with the other. Do this movement at a brisk pace to increase your heart rate. Imagine walking quickly or running in place through water. This movement works your abs, thighs and glutes while improving your endurance.
Our advices
To maximize the effectiveness of this exercise, be sure to keep your back straight and your abs engaged. Use your arms to add resistance by moving them opposite your legs. The faster you go, the more you work your cardio! Also remember to breathe well, inhale deeply through your nose and exhale through your mouth.
The aquatic squat jump
Explanation of the technique
The aquatic squat jump is a great exercise to tone your legs and get your heart rate up. Stand in the water with your feet shoulder-width apart. Bend your knees to lower into a squat, then jump as you explode upward, extending your arms toward the sky. Land gently, returning to a squat position. Repeat this movement continuously.
Variation for beginners
If you're a beginner, you can do the movement without jumping. Simply do squats, focusing on going down and coming up without taking your feet off the ground. This helps strengthen your muscles while limiting the intensity. We also recommend this variation in the event of a knee injury.
Aquatic boxing
The sequence of movements
Aquatic boxing combines boxing movements with the benefits of water. Stand with your feet slightly apart and your knees soft. Alternate punches forward, as if you are punching a punching bag. You can also incorporate hooks and uppercuts to vary the movements. Remember to keep your abs engaged and your shoulders relaxed.
Focus on posture and breathing
For an effective session, maintain a straight and stable posture. Breathe deeply, inhale while bringing your arms back and exhale while giving the blows. Vary the intensity by increasing the speed or adding water weights.
Aquaburpees
How to do them
Aquaburpees are an aquatic variation of the famous burpees, perfect for a full body workout. Start standing with your feet shoulder-width apart. Squat down and place your hands on the bottom of the pool. Jump your feet back to get into a plank position. Then bring your feet towards your hands and jump up with your arms extended towards the sky. Repeat this cycle.
Our tips for increasing intensity
To make the exercise more intense, try jumping higher or adding a knee hop at the end of each burpee. You can also perform the exercise at a faster pace to increase your heart rate. Using water weights can also add additional resistance.
Structuring your cardio aquagym session
Warming up
The different warm-up movements
Before diving into intense exercises, it is crucial to warm up properly. Here are some effective warm-up moves:
- Water walk: Walk quickly in the water for 5 minutes.
- Arm Circles: Make circles with your arms, first forward, then backward.
- Knee raises: Alternately raise your knees toward your chest, adding arm movements.
- Lateral bends: Tilt your body to each side, stretching your arms overhead.
Importance of warming up in water
Warming up is essential to prepare your muscles and joints, reduce the risk of injury and improve your performance.
In an aquatic context, warming up is even more important. It not only helps prepare the body for the specific movements associated with swimming or water exercise, but also helps it adapt to the water temperature. Indeed, initial contact with water can cause a feeling of cold which can stiffen the muscles. An adequate warm-up helps minimize this thermal shock, making the transition to physical activity smoother and more pleasant.
The resistance of water results in different muscular engagement than exercises on land. Warming up in water therefore helps acclimate the body to these conditions, making movements more fluid and efficient.
Sequence of exercises
Our recommendations
For a balanced cardio aquagym session, follow this order:
- Warm-up: 5 to 10 minutes.
- Aquatic knee raise: 3 sets of 1 minute with 30 seconds of rest between each.
- Aquatic jump squat: 3 sets of 15 repetitions.
- Aquatic boxing: 3 sets of 1 minute with 30 seconds of rest.
- Aquaburpees: 3 sets of 10 repetitions.
Duration and repetitions for each exercise
Each exercise should be performed at a brisk pace to maintain a high heart rate. The recommended duration and repetitions are intended to maximize cardiovascular benefits while allowing sufficient recovery between sets.
Recovery: stretching and relaxation
Post-exercise stretching techniques
After the effort, time for recovery! Here are some stretches to do in the water:
- Leg stretch: Extend one leg in front of you and gently lean forward to stretch the back of the thigh.
- Arm and shoulder stretch: Cross one arm in front of your chest and use the other arm to gently press down on the elbow.
- Back Stretch: While standing, interlace your fingers in front of you and push your hands forward, rounding your back.
Tips for effective recovery
Recovery is essential to avoid soreness and promote muscle regeneration. In addition to stretching, take a few minutes to float and relax your entire body. Drink water to rehydrate yourself and, if possible, enjoy a moment of relaxation in the jacuzzi or sauna to soothe your muscles.
Practical advice for your cardio aquagym practice
Choosing the right equipment
List of useful accessories
To get the most out of your cardio aquagym session, here are some essential accessories :
- Aquatic Dumbbells: To add resistance and strengthen your muscles.
- Flotation belt: Ideal for beginners or for exercises requiring more support.
- Webbed gloves: To increase water resistance and intensify arm movements.
- Foam Fries: Versatile, they can be used for various exercises and stretches.
How to choose your swimsuit
Opt for a comfortable, well-fitting swimsuit. Choose one-piece models with good support to avoid any discomfort during exercises. Chlorine-resistant materials are also recommended for added durability. Don't forget non-slip sandals to prevent slipping by the pool.
Maintain motivation
Create a catchy playlist
Music can turn your cardio aquagym session into an even more enjoyable time. Prepare a playlist with dynamic and catchy songs. Choose songs that energize you and motivate you to move. Don't hesitate to vary the musical genres to keep the workout interesting and fun.
Setting achievable goals
Set clear, achievable goals to stay motivated. Whether it's improving your endurance, toning your muscles, or just having a good time, having a specific goal will help you stay focused. Write down your progress in a journal or use a tracking app to see your improvements over time. And above all, celebrate every little victory!
Conclusion
Cardio and aquagym exercises aquabike exercises help you lose weight. Aquagym is an excellent option for improving your physical fitness while preserving your joints. Exercises like knee raises, squat jumps, water boxing and aquaburpees are great for a complete workout. By incorporating these exercises into your routine, you will benefit from an effective and enjoyable workout.
Structuring your sessions with a good warm-up, sequence of exercises and appropriate cool-down is crucial. Use the right equipment and stay motivated with an upbeat playlist and clear goals. Follow our practical tips for an optimal experience.
To go further, discover our articles on the benefits of aquabiking and other aquatic activities. Also explore our tips for maintaining a motivating and sustainable fitness routine. Let yourself be guided and immerse yourself in a world of aquatic well-being!
Discover aquagym with the aquabike at Aqua-by
Do you like swimming or water activities? So, aquabike at Aqua by is made for you! Take part in our dynamic group aquabike classes for an immersive and stimulating experience.
Each 45-minute session is led by motivating coaches who will help you push your limits. Open to all levels, our courses welcome everyone. After exercise, take advantage of our sauna or hammam for some well-deserved relaxation.
Ready to try aquabike? Join us in Paris (Bastille, Charonne, Réaumur) or Boulogne! Reserve your place and dive into the aquatic adventure! 💦
