Aquagym is ideal for strengthening the body, improving endurance and slimming the figure. But what is the optimum frequency for maximising its effects? This article provides you with a clear and appropriate answer.
Whether you're a beginner or an expert, your ideal pace will depend on your goals, your level and your schedule. With personalised recommendations, you'll discover how to fit aquagym effectively into your week.
Understanding the benefits of aquagym
Water aerobics is much more than a simple aquatic activity, offering a range of benefits that make it a complete and accessible activity. Whether you're looking to tone up, improve your stamina or slim down, water aerobics is an ideal ally. Let's take a look at its benefits and see why it deserves a place in your routine.
A complete activity for the body
Overall muscle strengthening
In aquagym, each movement in the water mobilises all the muscles, from the upper body to the legs. The resistance of the water requires an extra effort for each movement, which strengthens the muscles without requiring an extra load. What's more, this gentle resistance helps to sculpt the body without the risk of injury, perfect for those returning to sport or wanting to avoid shocks.
Improved cardiovascular endurance
Aquagym also means training your heart! By practising rhythmic exercises in the water, the cardiovascular system is put through its paces effectively and without excess. The result? Your heart becomes more efficient, and you improve your breathing gently. It's a fun way to build up your stamina, without getting too tired.
Greater flexibility
Water gives you unrivalled freedom of movement. Each aquagym exercise helps to work on your flexibility, as the water makes it easier to stretch and move widely. This increased flexibility not only improves your posture, but also helps prevent muscular and joint pain on a daily basis.
Specific benefits for weight loss
Efficient calorie burning
Make no mistake: aquagym is a real calorie-burning machine! Thanks to the resistance of the water, each session encourages a continuous effort that stimulates fat burning. By combining a variety of exercises, you get a complete workout that will help you achieve your slimming goals.
Reduces cellulite thanks to the massaging effect of water
The massaging effect of the water on the skin during the exercises encourages blood circulation, an excellent way to reduce cellulite. As the sessions progress, the orange-peel effect diminishes and your skin becomes firmer. It's a bonus effect that only aquatic activities can offer.
Slimming the figure
With aquagym, intensive diets are a thing of the past! Practised regularly, this activity helps to slim your body gently. Thanks to the varied movements in the water, areas where fat is most stubborn - such as the thighs, hips or stomach - benefit from a natural remodelling. Over time, you'll feel and see a real difference.
Factors influencing the ideal frequency of practice
The optimum frequency for water aerobics depends on a number of factors, which vary from person to person. To get the best results, it's important to take into account your goals, your current physical condition and your time constraints. By assessing these different factors, you'll be able to find the ideal pace for enjoying the full benefits of water aerobics.
Personal objectives
Your main motivation plays a key role in the frequency you adopt. Depending on your ambitions, you can adapt the number of weekly sessions to meet your specific expectations.
Weight loss
If your aim is to lose weight, increasing the frequency of your sessions can be beneficial. With 2 to 3 sessions per weekWith aqua aerobics, your body will have time to adapt and burn fat gradually. By combining aquagym with a balanced diet, the effects on your figure will be visible over the weeks.
Muscle toning
For those looking to tone up without bulking up, a frequency of 2 sessions per week is ideal. Each session strengthens your muscles thanks to the resistance of the water, while remaining gentle on your joints. You'll gain in firmness without necessarily increasing your muscle mass.
Improving general physical condition
To develop your stamina and improve your general well-being, the best thing is to keep up a regular routine with 1 to 2 sessions per week. At this rate, you'll be able to feel the benefits on your breath, your fitness and even your mood!
Current level of fitness
Your level of fitness also influences the frequency of your sessions. By taking into account your experience and your abilities, you can adapt the pace of your sessions to avoid injury and maximise your results.
Beginner
If you're new to aquagym or any other sporting activity, start gently. 1 session per week is a good place to start. Over time, you can increase the frequency as your body adapts. This will help you avoid overexertion and recover better between sessions.
Intermediate
For practitioners with a certain amount of experience, a frequency of 2 to 3 sessions per week allows you to progress without the risk of getting bored. At this pace, you'll build up your endurance, while improving your muscular strength and flexibility.
Advanced
For seasoned sportsmen and women, aquagym can be perfectly integrated into a more intense routine with 3 to 5 weekly sessions. At this stage, you can vary the types of exercise to target different muscle groups and achieve optimum results without feeling monotonous.
Time constraints and timetable
Finally, your availability and the way you manage your schedule also influence your ability to do aquagym on a regular basis. It's important to find a balance between the demands of your daily life and your aquagym programme.
Weekly availability
Whether you're available during the week or only at weekends, it's essential to adapt your frequency to suit your time slots. For example, if you only have two days a week, opt for more intense sessions to compensate for a less frequent rhythm. Plan short but effective sessions!
Balance with other physical activities
If you add aqua aerobics to your routine, make sure you find the right balance. For example, alternating aquagym with cardio in the gym or with yoga can be a good way of varying your efforts and maximising the benefits without putting too much strain on your muscles. A frequency of 1 to 2 sessions per week will suffice if aquagym is only part of your overall sports programme.
General recommendations on water aerobics frequency
To get the most out of your aquagym sessions, it's important to find a pace that's right for your level and your goals. Here are a few recommendations to help you determine the ideal frequency according to your experience: beginner, intermediate or advanced. These suggestions will help you to progress calmly and take full advantage of the benefits of water aerobics.
For beginners
If you're just starting out, start slowly to give your body time to get used to the movements and exertion in the water. A frequency of 1 to 2 sessions per week is ideal for a gentle start. This pace will allow you to familiarise yourself with the exercises without the risk of overloading your muscles or joints.
Over time, you can adjust this frequency according to how you feel. If you feel comfortable and recover well, consider gradually increasing to 2 to 3 sessions per week. This pace allows you to consolidate what you've learnt and move on to more intense exercises while remaining in a comfort zone.
For intermediate to advanced practitioners
For those who have been practising aquagym for some time, a frequency of 3 to 4 sessions per week can be an excellent choice. By this stage, your body is already used to water exercise and you can benefit from more regular sessions to continue improving your endurance, strength and flexibility.
If your aim is to intensify results, such as faster weight loss or stronger muscle toning, you can consider up to 5 weekly sessions. But be careful to avoid monotony! Remember to vary the types of exercise and session formats: aquabike, aquafitness, or even aquagym with weights to challenge your body in different ways and keep your motivation intact.
Examples of weekly programmes
A structured aquagym programme will help you achieve your goals, whether you're a beginner, intermediate or advanced. Here are some examples of weekly programmes adapted to each level to inspire you and guide you in your practice.
Beginner Program
If you're new to aquagym, the aim is to gradually incorporate this activity into your routine without rushing your body. A programme of two sessions a week allows you to familiarise yourself with the exercises while building a solid base.
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Monday: Gentle aquagym (45 minutes)
This session focuses on simple, fluid movements, perfect for a gentle start. Let yourself be guided by mobility exercises and light muscle strengthening. It's the ideal way to get to grips with the water and feel the first benefits. -
Thursday: Moderate water aerobics (45 minutes)
Increase the intensity slightly with exercises that involve your arms, legs and core more. This type of session helps you to strengthen your muscles and improve your endurance gently. You'll already feel more toned and comfortable in the water.
Programme for intermediates
For intermediate exercisers, the aim is to make progress and diversify the exercises to appeal to different muscle groups. Three sessions a week are ideal for maintaining your physical condition and boosting results.
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Monday: Cardio aquagym (60 minutes)
A session focused on endurance, with rhythmic movements to stimulate the cardiovascular system. It's a great way to boost your energy at the start of the week while burning calories. -
Wednesday: Aquagym for strength training (60 minutes)
Link up exercises targeting the upper and lower body for a more in-depth workout. Use accessories such as chips or water weights to increase resistance and effectively tone your arms, thighs and abs. -
Friday: Mixed water aerobics (60 minutes)
Combine cardio and muscle-strengthening movements for a complete and balanced session. This mix allows you to vary your efforts and end the week with an effective and stimulating workout.
Advanced programme
For experienced exercisers, an intensive programme of four or more sessions a week allows you to explore the full potential of aquagym. You can intensify your sessions by incorporating more dynamic and varied exercises.
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Monday: High-intensity aquagym (60 minutes)
Kick-start your week with a powerful session of fast, intense exercises. Ideal for working the cardio and burning as many calories as possible. -
Tuesday: Aquabike (60 minutes)
Get on the aquabike for an intense cardio session! The aquabike is perfect for building leg muscles and endurance, while remaining gentle on the joints. -
Thursday: Aquagym with dumbbells (60 minutes)
Use specific dumbbells for a session focused on strength. The movements in the water effectively tone your arms, shoulders and back. -
Saturday: Aquafitness (60 minutes)
Vary the pleasures with an aquatic fitness session, where dynamic, fun exercises work the whole body. It's an excellent way of keeping you motivated and working all your muscle groups.
Tips for maximising the benefits of aquagym
To get the most out of every water aerobics session, it's essential to adopt a few good practices. Whether you're a beginner or an expert, these tips will help you to optimise your workouts, avoid injury and get visible results. Ready to make the most of every movement?
Importance of regularity
The key to success is consistency. By practising water aerobics regularly, you allow your body to progress week after week. Set yourself a rhythm and stick to it, even if it means starting with just one session a week. The more assiduous you are, the more the effects will accumulate: a more toned body, better endurance, and above all, results that last.
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Tip: Plan your sessions in your diary to avoid putting them off. Think of them as an appointment with yourself!
Combine with a balanced diet
Aquagym is an ideal activity for strengthening and sculpting your body, but for optimum results, diet also plays an essential role. Opt for a balanced diet that includes proteins for muscle recovery, carbohydrates for energy and good-quality fats.
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Advice : Don't forget to keep well hydrated, especially before and after each session. Even if you train in water, your body needs to stay hydrated to avoid fatigue and optimise recovery.
Listen to your body
Each aquagym session should be adapted to your current level of fitness. Watch out for signs of fatigue or discomfort: they're there to remind you to listen to your body. Give yourself rest days when you need to, and don't hesitate to adapt the intensity of your exercises according to your energy level.
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Tip: If you feel aches and pains or a drop in motivation, take this as a signal to rest or lighten up your session. Recovery is also part of training!
Conclusion
Aquagym is an ideal activity for strengthening your body, improving your endurance and slimming your figure. To get the most out of it, adapt the frequency of your sessions according to your objectives and your physical condition. Whether you're a beginner or an expert, finding the right rhythm is essential.
With the right programmes and regular practice, aquagym allows you to achieve your goals gently. By following a few tips, you can maximise your results without overexerting yourself. In this way, each session becomes a moment of pleasure and progress.
Also consider exploring other aquatic activities to diversify your workouts. Check out our articles on aquabike, aquafitness and many others!
Take the plunge at Aqua by
Discover aquabike at Aqua by, a unique experience for swimming and water sports enthusiasts! Immerse yourself in energising group classes that will push you to excel, supervised by dynamic and caring coaches.
Each 45-minute session is open to everyone, whatever your level. Aqua by welcomes you to find your place in the water and enjoy an invigorating workout. And after your workout, unwind in our sauna or steam room for a well-deserved moment of relaxation.
Fancy giving it a try? Meet us in Paris (Bastille, Charonne, Réaumur) or Boulogne! Book your session now and dive into the adventure! 💦
