Are you looking for an innovative physical activity that is gentle on your joints? Discover aquabodycycling, a discipline that combines the benefits of cycling and hydrotherapy. Ideal for improving your endurance and toning your muscles, the aquabodybike is perfect for all levels.
What is the Aquabodybike?
In this article, we explore the physical and psychological benefits of aquabodycycling, exercises to practice and how to get started. Whether you are a novice or an experienced athlete, this guide will provide you with all the information you need.
Definition and concept
The aquabodybike is a bike, but not just any bike! Imagine a stationary bike submerged in a swimming pool. You pedal, you exercise, while enjoying the natural resistance of the water. This discipline combines the benefits of cycling and hydrotherapy, making the exercise less aggressive on the joints while still offering an intense sports session.
Origin and evolution of this discipline
Born in the 2000s, the aquabodybike quickly won over aquatic fitness enthusiasts. Originating in Italy, this practice spread to Europe before gaining popularity globally. With the evolution of techniques and equipment, aquabodycycling has become an essential activity in fitness centers and swimming pools.
Necessary equipment
To practice aquabodybiking, specific equipment is essential:
- Special water bike : Made of stainless steel, this bike is designed to resist water and offer smooth pedaling even when submerged.
- Adapted swimming pool : A pool with a depth of approximately 1.2 to 1.5 meters is ideal to enable correct position on the bike and ensure maximum exercise efficiency.
- Optional accessories : Some practitioners use water shoes for better comfort and grip, as well as swimming gloves to intensify the arm exercise.
Aquabodybike vs. other aquatic activities
Comparison with traditional aquagym
L'traditional aquagym and aquabodybike share the same environment: the swimming pool. However, their approaches differ. Aqua aerobics focuses on a variety of exercises performed in zero gravity, often with props like fries or water weights. It is a gentle activity, ideal for improving mobility and flexibility.
Aquabody cycling, on the other hand, focuses on pedaling through water, combining the benefits of cycling with those of hydrotherapy. The physical effort is more intense, mainly targeting the lower body, but also requiring the abdominals and arms. The water bike offers more constant and controlled resistance, allowing more targeted and effective muscle work. Additionally, heart rate increases faster with aquabodycycling, providing greater improvement in cardiovascular endurance.
Differences with the classic indoor cycle
Indoor cycling, or spinning, is known for its intense sessions, often accompanied by rhythmic music and instructions from an instructor. It's effective for burning calories and strengthening muscles, but it can be hard on the joints, especially the knees and lower back.
The aquabodybike, on the other hand, almost completely eliminates impacts thanks to the buoyancy of the water. This allows practitioners to push their limits without risking joint injuries. Additionally, water provides natural multi-directional resistance, making each pedal stroke more efficient. The refreshing aspect of the water also helps regulate body temperature, reducing the feeling of fatigue and allowing for longer sessions.
In summary, if you are looking for an intense activity without risking injury, the aquabodybike is an excellent alternative to traditional aquatic activities and the classic indoor bike. You will enjoy the benefits of a complete workout, while being protected by the soothing and supporting effect of water.
The Benefits of Aquabodybike
Physical benefits
Aquabodycycling is a physical activity with multiple benefits for the body.
Overall muscle strengthening : Pedaling in water uses the muscles differently than on land. The natural resistance of water allows you to effectively work your quadriceps, hamstrings, calves, and even arm and core muscles when you add specific movements.
Improved cardiovascular endurance : The effort required by the aquabodybike increases the heart rate, thus stimulating the cardiovascular system. The resistance of the water makes each movement more difficult, which intensifies the cardio workout and improves endurance.
Work on posture and balance : Water, by its unstable nature, forces the body to constantly adjust its posture to remain stable. This process strengthens deep muscles and improves balance, which is beneficial for daily activities and other sports.
Health Benefits
Aquabody cycling not only strengthens the muscles and the heart, it also provides considerable benefits for general health.
Reduction of joint stress : Thanks to the buoyancy of water, impacts on the joints are minimized. This makes the aquabodybike an ideal option for people with joint pain or injuries.
Stimulation of blood circulation : Water puts pressure on the body which helps stimulate blood circulation. This phenomenon is beneficial for the cardiovascular system and helps reduce water retention and swelling.
Draining and anti-cellulite effect : Water pressure and continuous movements help drain toxins and improve the appearance of the skin. The massaging effect of water during exercise helps reduce cellulite and tone the body.
Psychological benefits
Aquabodycycling not only improves physical fitness, it also has positive effects on mental well-being.
Reduced stress and anxiety : Exercising in an aquatic environment is known for its calming effects. Water has a relaxing effect, reducing stress and anxiety.
Self-esteem boost : Achieving fitness goals and seeing physical improvements provides a feeling of accomplishment, which boosts self-confidence.
Fun and motivating aspect of the activity : Aquabodybike is a dynamic and fun activity. The variety of movements and the aquatic environment make each session unique and motivating, encouraging regular practice.
Aquabodybike exercises
Warming up
To get an aquabodybike session off to a good start, a proper warm-up is essential.
Slow pedaling to get used to the resistance of the water : Start by pedaling slowly for 5 to 10 minutes. This allows your body to acclimatize to the resistance of the water and prepare your muscles for the effort to come.
Shoulder and neck rotation movements : While sitting on the bike, slowly rotate your shoulders and neck. These gentle movements help relax your upper body muscles and prevent injuries.
Basic exercises
The basic aquabodybike exercises are varied and target different muscle groups.
Seated pedaling : This is the most common basic exercise. It strengthens the legs and improves cardiovascular endurance. Pedal at a moderate pace, maintaining an upright posture.
Pedaling as a dancer : By lifting your buttocks from the saddle and holding on to the handlebars, this exercise works more on the thighs and glutes. It also improves balance and stability.
Short, high-intensity sprints : Alternate periods of fast, intense pedaling with periods of recovery. Sprints increase cardiovascular endurance and burn calories quickly.
Advanced exercises
For those who want to step up their workout, here are some advanced exercises.
Pedaling with arm movements : Add arm movements while you pedal. For example, use swimming gloves to increase resistance and work your arm and back muscles.
Core exercises on the bike : To strengthen the core, hold a plank position on the handlebars while pedaling. This exercise requires good balance and coordination.
Combinations of movements (pedaling + abs) : Combine pedaling and abdominal exercises. For example, pedal while seated while performing crunches. This allows you to work your legs and abs simultaneously.
Cool-down and stretching
A good session always ends with a cool down and stretching.
Slow pedaling to gradually decrease intensity : Reduce speed and effort during the last 5 to 10 minutes of your session. This helps to gradually lower the heart rate and prevent dizziness.
In-water stretches for legs and back : Use the buoyancy of the water to perform gentle stretches of the muscles used during the session. Stretch your quads, hamstrings, calves and back. Stretching in water is gentler and reduces the risk of injury.
How to get started in Aquabodybike
Choose your course
To get started in aquabodybiking, it is important to choose the right course suited to your needs.
Group lessons vs individual sessions : Group lessons are perfect for beginners. They provide a motivating atmosphere and allow you to follow the instructions of a qualified instructor. Individual sessions, on the other hand, offer personalized attention and advice tailored to your level and specific goals.
Importance of a Certified Instructor : Make sure your instructor is certified in aquabodybike. A good instructor knows proper techniques and can guide you to avoid common mistakes, helping you maximize the benefits of each session while minimizing the risk of injury.
Recommended equipment
Having the right equipment is essential to fully enjoy your aquabodybike sessions.
Adapted swimsuit : Choose a comfortable swimsuit that does not restrict your movements. One-piece swimsuits are often preferred for their added support.
Water slippers : They provide better grip on the bike and protect your feet from friction. Plus, they add an extra layer of comfort during exercise.
Towel and bottle of water : Even if you are in the water, it is crucial to stay hydrated. Always bring a bottle of water and a towel to dry off after the session.
Tips for Beginners
Here are some tips for getting started and progressing safely.
Start slowly and progress gradually : Don't force it from the start. Let your body get used to this new form of exercise. Gradually increase the intensity and duration of sessions to avoid injuries and optimize results.
Listen to your body and respect its limits : Every person is different. Listen to your body's signals. If you feel excessive pain or fatigue, stop and rest. It is crucial to respect your limits to avoid overload and injury.
Importance of hydration before, during and after the session : Hydration is key for any physical activity, including aquabodycycling. Drink water before, during and after your session to keep your body hydrated and performing well.
Aquabodybike in a Fitness Program
Recommended frequency
To integrate aquabodycycling effectively into your fitness program, it is important to follow a suitable routine.
Number of sessions per week for optimal results : It is recommended to practice aquabodycycling 2 to 3 times a week. This frequency allows you to maximize cardiovascular and muscular benefits without overworking your body. Alternate practice days with rest days or other physical activities for optimal balance.
Ideal duration of a session : Each session should last between 45 minutes and 1 hour. This includes warm-up, core exercises and cool-down. This duration allows for a complete and effective workout, while avoiding excessive fatigue.
Tracking progress
Tracking your progress is essential to staying motivated and evaluating the effectiveness of your program.
Using fitness apps : Many fitness apps can help you track your aquabodybike sessions. They allow you to record the duration, intensity, and calories burned. Some apps also offer personalized training plans and tips to improve your performance.
Importance of regularity and patience : Regularity is the key to success. Commit to practicing aquabodycycling on a regular basis to see significant improvements. Be patient and realistic with your goals. Results will come over time, and each session brings you one step closer to your fitness goals.
By integrating the aquabodybike into your fitness program, you benefit from a complete, balanced workout adapted to all fitness levels. Regular sessions, combined with a balanced diet and a healthy lifestyle, will help you achieve your fitness and well-being goals.
Conclusion
Aquabodycycling is an innovative activity combining the benefits of cycling and hydrotherapy. Accessible to everyone, it offers an effective and gentle workout for the joints. You improve your endurance and strengthen your muscles in a pleasant aquatic environment.
To get started, choose a suitable course and equip yourself correctly. Follow a regular routine to maximize results and track your progress with fitness apps. Patience and consistency are essential.
Exercise with Aqua By
Never tried aquabike? Aqua by is the ideal place to discover this activity differently!
Our 45-minute sessions combine sport and relaxation thanks to the benefits of water. Led by dynamic coaches, our group classes guarantee fun and efficiency for everyone!
At Aqua by, everyone is welcome, sporty or not. Our sessions are suitable for all levels. Also take advantage of our sauna and hammam for complete relaxation.
Tent ? Book your aquabike session and dive at Aqua by! Our studios in Paris (Réaumur, Bastille, Charonne) and Boulogne await you.
