L'aquafitnessoften overlooked but extremely beneficialoffers a multitude of benefits for the body and mind, providing a perfect synergy of exercise and well-being. This sport, practised in water, combines fitness exercises with the therapeutic properties of water, making it an ideal activity for those looking to improve their physical condition without the negative impact of land-based sports.
The benefits of aquafitness are many and varied, ranging from muscle strengthening and some weight loss to improving cardiovascular condition and some mental health. In this article, we'll explore in detail the benefits of aquafitness and why it should be an integral part of your sports routine.
What is aquafitness?
Definition and origins
L'aquafitnessalso known as water aerobics Or aquatic fitnessis a type of exercise that combines aerobics and muscle strengthening, all performed in water. Originating in the United States in the 1990s, this sporting discipline quickly spread to Europe and beyond.
It incorporates movements from aerobics, Pilates and other fitness disciplines, all adapted to the aquatic environment.
The different types of aquafitness
Aquafitness comes in many forms, offering different benefits and challenges. The most common is in shallow waterThe exercises performed are similar to those in aerobics or Pilates, mainly targeting the muscles of the trunk, arms, legs, buttocks and back. The exercises performed are similar to those of aerobics or Pilates, mainly targeting the muscles of the trunk, arms, legs, buttocks and back.
There is also thedeep water aquafitnesswhich requires special equipment such as swimming noodles, aquabikes or aquatic dumbbells. This variant works the whole body thanks to the resistance and buoyancy of the water. Popular activities includeaquabikewhich involves pedalling on an immersed bike, stands out for its effectiveness in improving cardiovascular and muscular fitness.
Innovative formats such as theaqua cycling and the water pole danceThese new variations target different aspects of fitness, helping to keep participants interested and motivated. These new variations target different aspects of physical fitness, helping to keep participants interested and motivated.
The physical benefits of aquafitness
A complete sport to sculpt your figure
L'aquafitness is a complete physical activity that uses all the muscles in the body. The resistance offered by water allows you to target both the muscle strengthening and the flexibility. The movements, inspired by aerobics, Pilates and other fitness disciplines, stimulate the muscles of the arms, legs, trunk, buttocks and back.
This holistic approach makes aquafitness an ideal method for tone And sculpt a harmonious silhouette.
An effective slimming ally
Aquafitness is also a valuable ally for those who want to losing weight. Aquafitness sessions are an effective way of burning calories, while providing a sustained cardiovascular workout.
The resistance of the water intensifies the muscular work required to perform movements, thereby increasing energy expenditure. What's more, as the effort is less noticeable in the water than on land, it's possible to maintain a high level of fitness. high intensity for longerto help you lose more weight.
A gentle sport for the joints
A major advantage of aquafitness is its gentle on the joints. The water supports a large part of the body's weight, reducing the impact and stress on joints, tendons and muscles. This makes aquafitness particularly suitable for people suffering from joint pain, pregnant women, senior citizens and even athletes undergoing rehabilitation.
Movements in the water are both efficient and gentle, allowing a greater range of movement without risk of injury, while offering a pleasant sensation of lightness and freedom of movement.
Cardiovascular and respiratory benefits
Strengthening the cardiovascular system
L'aquafitness offers significant benefits for the cardiovascular system. The hydrostatic pressure of the water has a positive effect on the veins, encouraging better blood flow to the heart and improving overall cardiac function.
This same pressure helps to reduce the effect of gravity, facilitating the return of blood from the lower limbs to the thorax and heart. This increases return circulation and cardiac output. Aquatic activities, such as water aerobics, not only improve exercise capacity and muscle strength, but also enhance quality of life, particularly for people suffering from heart failure or hypertension.
Studies have shown that aquagym lowers blood pressure and increases endurance capacity, offering significant benefits for heart patients.
Optimising breathing capacity
Practisingaquafitness is also extremely beneficial for optimise breathing capacity. The water exerts a slight resistance, pushing the lungs to work harder, which strengthens the respiratory muscles and improves breathing mechanics.
Controlled breathing synchronised with aquatic movements forces you to optimise each inhalation and exhalation. This strengthens the lungs and rib cage. Various aquatic activities, such as aquarunning or weight training, stimulate cardiorespiratory capacity in a positive way. They offer the opportunity to engage in intense aerobic activity for long periods, up to 60 minutes, without the physical strain of land-based sports.
The psychological benefits of aquafitness
A natural stress reliever
L'aquafitness is renowned for its anti-stress properties and its effect soothing on the mind. Water has a calming and relaxing effect on the brain, significantly reducing stress and anxiety levels.
Practising aquafitness releases endorphinsEndorphins, often referred to as 'happy hormones', improve mood and give a feeling of well-being and fulfilment. This release of endorphins helps to reduce symptoms of depression and improve sleep quality. What's more, immersion in water provides an environment conducive to relaxation, similar to that felt in the womb, which can provide a sense of security and comfort.
Aquatic exercises, particularly those carried out with equipment such as theaquabikecan even promote hippocampal neurogenesisThis is particularly beneficial for people suffering from chronic stress.
Boosting self-confidence
Aquafitness is also an excellent way to boosting self-confidence and self-esteem. Group classes, often led by a coach and accompanied by music, create a motivating and friendly environment. The group dynamics and caring attitude of the participants encourage social interaction and friendship, which is particularly beneficial for those who feel isolated or uncomfortable in other sporting contexts.
The feeling of lightness and freedom of movement in the water contributes to a better perception of one's body, increasing self-confidence and self-esteem. The visible progress and rapid results achieved through aquafitness reinforce this confidence, making participants feel more competent and more capable of taking on challenges.
How can you incorporate aquafitness into your routine?
Recommended frequency and duration
To makeaquafitness an integral part of your routine, it's a good idea to give it a go 2 to 3 times a week. The sessions, lasting 45 minutes to 1 hourThese combine intense cardiovascular training with specific muscle strengthening. Group classes, such as aquagym or aquafitness, generally last 45 minutes and include a warm-up, main exercises and a cool-down.
It is essential to leave a day of rest between sessions to help your body recover, especially if you're just starting out. Gradually, depending on your objectives and your physical condition, you can increase the frequency and duration of your workouts.
Necessary equipment
L'aquafitness doesn't require complex equipment, but some accessories can enhance your experience. A swimsuit adapted and water aerobics shoes to avoid slipping are essential. Webbed gloves and water weights increase the resistance of the water, strengthening arm and shoulder muscles.
For activities such as aquabike, an aquabike is essential. Other accessories, such as foam paddles, pullbuoys and flotation belts, vary the exercises and target different parts of the body.
Where to practice?
L'aquafitness can be practised in any pool suitable for aquatic activities. Many fitness centres and public swimming pools offer aquagym and aquafitness classes. We recommend that you look for establishments near you that offer these classes, while checking the times and types of classes available.
You can also explore special programmes such as Planet Aqua, which offers a variety of choreographed aquafitness classes for different goals and levels. Class booking websites and apps are handy tools for finding and signing up for aquafitness sessions in your area.
Aquafitness vs. other water sports
Comparison with classic swimming
L'aquafitness is clearly distinguishable from classic swimming in its objectives and methods. While swimming is primarily aimed at propulsion and improving speed and endurance, aquafitness offers a varied combination of gymnastic, muscle-strengthening and cardiovascular endurance exercises, all in an aquatic setting. Unlike a swimming lesson which requires mastery of different swimming techniques, aquafitness is accessible to everyone, including those who can't swim, thanks to sessions organised in shallow pools.
What's more, traditional swimming can sometimes be more demanding because of its repetitive movements and the strain it puts on the joints. Aquafitness, on the other hand, uses the resistance of the water to reduce impact and stress on the joints, offering a gentler way of exercising and reducing the risk of injury.
Aquafitness and aquagym: what are the differences?
Despite frequent confusion, aquafitness and aquagym differ significantly in terms of intensity, methods and equipment. Aquagym is positioned as a gentler activity, focusing on water gymnastics exercises designed to gradually tone and sculpt the body.
Aquagym sessions often feature choreographed sequences and targeted exercises that activate different muscle groups, without the need for special equipment. In contrast, aquafitness is characterised by greater intensity and the use of dedicated equipment such as water dumbbells, foam paddles, buoyancy belts and water bikes. These tools increase the resistance offered by the water, resulting in more intense muscle strengthening and greater calorie expenditure.
Aquafitness often incorporates principles of High Intensity Interval Training (HIIT)This makes it particularly suitable for those who want to improve their cardiovascular fitness and strengthen their muscles dynamically.
Conclusion
Aquafitnesswith its many benefits for physical and mental healthSwimming is the perfect activity for everyone, regardless of age or level of fitness. It helps to improve cardiovascular health, strengthen muscles and reduce stress and anxiety thanks to the unique resistance and buoyancy offered by water.
This sport is especially beneficial for people with joint pain, senior citizens and those looking for a gentler but just as effective option as land-based sports. By making aquafitness part of your regular routine, you can significantly improve your fitness, endurance and overall quality of life.
SO, why hesitate ? Take the plunge and sign up for an aquafitness class near you to experience the many benefits for yourself.
With dynamic sessions, a variety of equipment and a relaxing aquatic setting, aquafitness is set to revolutionise the way you look at exercise and guide you towards achieving your health and wellbeing goals.
FAQs
Does aquafitness help you lose weight?
YesAquagym can help you lose weight. This activity combines cardio And muscle strengtheningYou'll burn calories thanks to the resistance of the water. To see results, it's advisable to take up aquagym. two to three times a week while adopting a balanced diet.
What's the difference between aquagym and aquafitness?
The main difference between aquagym and aquafitness lies in intensity and the nature of the exercises. Aquagym is a more gentle and accessibleAquafitness is a combination of gymnastic movements in water, often without accessories, aimed at relaxation and overall fitness. Aquafitness, on the other hand, takes a more physical approach to fitness. intensewith sessions of High Intensity Interval Training (HIIT) and the use of accessories such as dumbbells to increase water resistance, focusing on the muscle strengthening and improving the condition cardiovascular.
Does aquafitness build muscle?
Yesaquafitness effectively strengthens muscles. The resistance of the water provides a balanced muscular workout, involving both agonist and antagonist muscles. This resistance increases the intensity of muscular effort without causing trauma, helping to strengthen the muscles. deep and balanced.
Why is Aqua Fit good?
Aqua Fit is good for several reasons. It enables burn calories, ofimprove cardiovascular fitness and of strengthen muscleswhile being gentle on joints thanks to the buoyancy of the water. This discipline reduces the risk of injury, improves flexibility and has a positive effect on the body. analgesics and soothing agentsboth physically and psychologically.
