Aquavéloalso known as aquabiking or aquabike, is an aquatic sport that is good for your health. health and your body. Ideal for strengthen the cardiovascular system, losing weight, improve blood circulation And fight celluliteaquavélo is an attractive option.
This activity, which involves pedalling on a cycling in the watermerges the benefits of swimming and cycling, while reducing the risk of injury thanks to the resistance of the water.
Practised in municipal swimming pools Or aquatic centersaquavélo allows you to burn up to 600 calories in 30 minutesThis helps to refine the figure and improve the appearance of the skin. Accessible to all, including people with physical constraintsAquacycling promises physical, therapeutic and psychological benefits. Find out how to incorporate this activity into your routine to transform your well-being.
What is aquavélo?
Definition and principle of aquavélo
L'aquabikealso known as aquabiking Or aquacyclingWater cycling is a sport that involves pedalling a fixed bike submerged in a swimming pool. This special bike is designed for aquatic use, taking advantage of the resistance of the water to provide a beneficial and gentle exercise for the body.
Theaquabike incorporates vigorous cycling with movements targeting the arms and chest, sometimes performed with dumbbells. The activity takes place in an area where the water reaches the chest, exploiting hydrostatic pressure to massage the body, promote lymphatic drainage and stimulate blood circulation.
Origins and growing popularity
L'aquabike originated in Italy in the 1990s, and was originally designed by physiotherapists for the re-education athletes. The practice quickly transcended its initial use and spread to fitness and wellness centres around the world.
Today, theaquabike has established itself as a leading trend in the world of fitness, appealing to a varied public thanks to its therapeutic virtues and ease of access. Specialist centres, such as those in the AQUAVELOThese include group classes and personalised sessions to meet the needs of each participant.
The physical benefits of aqua-biking
Complete muscle strengthening
Aquavélo offers a overall muscle strengtheningtargeting a wide range of muscle groups. Training in the water primarily involves the leg muscles, such as the thighs, buttocks and calves. However, aqua cycling goes further by also mobilising the muscles of the upper body, including the abdominals, arms, shoulders and back.
This discipline encourages toning and strengthening the abdominal musclesThese are important for good posture and optimum body stability.
Thanks to the water resistanceThe aquavélo, which exerts constant pressure on the body, provides a gentle but effective workout for the muscles, minimising the risk of muscle contractures or joint damage. This makes aquavélo particularly suitable for people with joint problems or knee pain.
Improving the cardiovascular system
Aquacycling is an excellent endurance activity for strengthen the heart and improve blood circulation. The resistance of the water makes cardio training more effective, without the effort being felt as intensely as on land.
It stimulates cardiorespiratory capacityIt improves endurance, promotes relaxation and boosts breathing capacity.
The hydrostatic pressure of the water, combined with movement, produces an overall massage that activates circulation, reducing the sensation of heavy legs and improving cardiovascular health in general.
Losing weight and slimming your figure
Aquabikes are highly effective for burn calories and fight excess weight, burning up to 600 calories in 30 minutes. It's a perfect option for those aiming for a healthy, lasting weight loss. The draining effect of water helps to eliminate water retention and reduce cellulite, helping to refine and firm the figure.
Regular aqua-biking, even once or twice a week, produces visible results very quickly: firmer buttocks, sculpted legs and a stronger abdominal belt, significantly transforming the appearance of the figure.
The therapeutic benefits of aqua cycling
Reduced impact on joints
L'aquabikerenowned for its therapeutic benefitsplays an important role in the reduced impact on joints. Thanks to the buoyancy of the water, body weight is supported, relieving pressure on knees, ankles, hips and other joints.
This makes aquavélo particularly suitable for people in the process of re-educationthose suffering from chronic joint painor affected by conditions such as osteoarthritis. It allows you to maintain regular physical activity while minimising the risk of joint problems worsening.
What's more, the water absorbs most of the shock, reducing the risk of injury and muscle soreness after exercise. This property makes aqua-bikes a safe and appropriate option for a wide audience, including the very young. seniors and people with physical limitations.
Improved blood circulation
L'beneficial effect aquavélo on the blood circulation is significant. The hydrostatic pressure of the water, combined with the pedalling motion, generates a continuous massage that stimulates lymphatic and blood circulation.
This stimulation speeds up circulation, reduces venous stasis and encourages venous return, proving particularly beneficial for people suffering from venous insufficiency.
Pedalling in the water produces an alternation of muscular contractions and relaxations, acting like a 'pump' on the venous system and helping to propel blood to the heart efficiently. The pressure of the water jets, when available, amplifies this circulatory stimulation effect.
Fighting cellulite
The aquavélo is also proving highly effective in the fight against cellulite. The massaging effect of the water as you pedal stimulates lymphatic and blood circulation, helping to eliminate toxins and excess fluid from the tissues. This helps to reduce the appearance of cellulite, for visibly smoother, firmer skin.
Regular aqua cycling encourages tissue drainage and reduces water retention, thereby minimising the 'orange peel' appearance characteristic of cellulite. This effect is enhanced by the hydrostatic pressure and water turbulence generated by pedalling.
The psychological benefits of aqua cycling
Reduced stress and improved sleep
As well as its physical benefits, aqua cycling plays an important role on a psychological level, particularly for women. stress reduction and theimproved sleep. Activity in the water is appreciated for its relaxing properties.
The contact with the water and the regular pedalling motion help to reduce anxiety and stress, leading to improved mood and general well-being.
Regular aqua cycling helps to release stress hormones such as adrenaline and cortisol, making it easier to cope with everyday stresses. In addition, physical exertion in water stimulates the secretion of endorphins, which are responsible for the feeling of well-being. happiness hormones which creates a feeling of well-being and contributes to better quality sleep.
Self-confidence boost
Aquacycling also has a beneficial effect on self-confidence. By taking part in regular physical activity, participants see their self-esteem improve. Achieving the objectives set during the sessions, whether in terms of duration or intensity, reinforces the feeling of self-efficacy and independence.
What's more, the aquatic atmosphere, often seen as relaxed and non-competitive, allows you to focus on your own progress without worrying about comparison. This approach promotes an enriching experience, boosts self-confidence and encourages you to explore new activities with enthusiasm.
How can you incorporate aqua cycling into your routine?
Recommended frequency and duration of sessions
To make aqua cycling an effective part of your routine, it's essential to determine how much water you need. ideal frequency and duration sessions according to your objectives and fitness level. To optimise weight loss and the muscle toningaqua-biking 2 to 3 times a week is recommended.
The aquavélo sessions should last between 45 and 60 minutesThis means you can burn a lot of calories and enjoy the cardiovascular benefits, without overexerting your body. Shorter, but intensive sessions, particularly those based on high-intensity intervals (HIIT)are also proving highly profitable.
For beginners, we recommend starting with 1 to 2 sessions per weekThis is a way of gradually getting used to working out in the water, thereby reducing the risk of overexertion and injury. Over time, the frequency of sessions can be increased as the body adapts.
Complementarity with other sporting activities
Aquavélo is the perfect addition to a fitness programme.cross trainingas a complement to other sporting activities. This strategy helps to maintain and strengthen cardiac and muscular capacities, while avoiding the monotony and injuries associated with repeating the same movements.
Particularly for cyclists, aquabiking is an excellent choice during periods of recovery or preparation, offering a gentle alternative for the joints while maintaining the intensity of the training. This is essential for preventing injury and maintaining good physical condition.
What's more, aquavélo can be combined with other water-based activities such asaquafitness Or l'aquajoggingThe aim is to diversify the exercises and boost motivation. This diversity of activities allows you to work on different muscle groups, ensuring a complete and balanced return to fitness.
Conclusion
Aquavélo presents itself as a complete sports activityIt has many benefits for both body and mind. It makes a significant contribution to improving physical fitness and sculpting the figure, thanks to the water resistance which intensifies muscular work and facilitates weight loss.
The benefits in terms of cardiovascular are also remarkable, including improved blood circulation and increased respiratory capacity.
What's more, aqua-biking is an excellent option for reduce stressIt helps you get a good night's sleep and boost your self-confidence. Its massaging and draining action helps to reduce cellulite and firm the skin. Because it's gentle on the joints, it's accessible to everyone, including those with physical limitations.
Making aqua cycling part of your daily routine is both simple and beneficial. Regular sessions will burn calories, strengthen your muscles and improve your general well-being.
So don't delay! Explore the benefits of aquavélo and start transforming your life now.
FAQs
What are the different types of resistance available on an aquabike and how do they work?
Aquabikes offer various types of resistance to vary the intensity of the exercise:
- Hydraulic resistance This method is similar to the way a water mill works, with blades or buckets exerting pressure on the water as you pedal. This creates adjustable resistance, while providing a beneficial massage effect for the legs.
- Mechanical resistance It uses a buffer brake that acts directly on a stainless steel wheel, allowing you to adjust the intensity of the effort, from light to very intense.
- Pedal resistance Some models, such as the Aqua Double Speed pedal, have adjustable resistance valves, so you can choose between two levels of intensity.
What benefits does aquabike have for joints and muscles, especially after an intensive session?
Aquabike is particularly beneficial for joints and muscles, especially after intensive training. Exercising in water minimises the impact on joints thanks to the buoyancy and resistance of the water, reducing the risk of injury.
Aquabike also encourages improving blood circulation and reduces joint pressure, which helps relieve muscle pain and aches. It also helps to deep muscle strengtheningThese include the legs, abdominal muscles and back, without causing post-exercise pain.
Can I ride an aquabike if I can't swim or if I have physical limitations?
Absolutely, aquabike is accessible even if you can't swim or have physical restrictions. The activity takes place in shallow water, ensuring optimum safety while sitting on the bike.
What's more, thanks to its low-impact nature, aquabikes are often recommended for physical rehabilitationThis makes it ideal for those with joint pain or other physical limitations.
How can aquabike be adapted for different fitness levels and what equipment is needed to get started?
The aquabike can be adapted to all fitness levels by modulating the intensity of the exercises. Beginners are advised to start with shorter sessions with longer breaks.
More advanced athletes can increase intensity by lengthening effort periods and reducing rest times, or by using additional equipment to increase resistance. To get started, you'll need suitable swimming costume and, if desired, accessories such as aquatic dumbbells or resistance devices specific to aquabike.
Discover aquavélo at Aqua-by
Are you a fan of swimming or aquatic activities? Then discover aquabike at Aqua by! Join our dynamic group sessions for a refreshing and energising aquatic experience.
Each 45-minute class is led by our inspirational coaches, ready to push you beyond your limits. Our sessions are designed to cater for all levels, with something for everyone. And to top it all off, relax in our sauna or hammam after your efforts.
Envie de tester l’aquabike ? Venez nous trouver à Paris (Bastille, Charonne, Réaumur) ou à Boulogne ! Réservez votre session et embarquez dans cette aventure aquatique ! 💦
