Aquawork is an aquatic fitness discipline combining cardio and muscle strengthening. This unique method uses water resistance for a comprehensive, joint-friendly workout. Discover how aquawork can transform your sports routine.
What is aquawork?
Thanks to varied exercises and the use of specific accessories, aquawork targets all muscle groups. In aquawork, you improve your cardiovascular endurance and body toning. This discipline also provides psychological benefits, such as stress reduction.
Definition and origin of the discipline
Aquawork is an aquatic fitness discipline that combines cardio and muscle strengthening exercises, practiced in water. Born in the 2000s, aquawork was designed to take advantage of the unique properties of water, such as resistance and buoyancy, to create an effective and joint-gentle workout. This practice is distinguished by the use of specific accessories, such as aquatic dumbbells and elastic bands, to increase the intensity of the exercises.
Comparison with other aquatic activities
Although aquawork shares similarities with other aquatic activities like aquagym And aquabike, it stands out for its global and varied approach. Aquagym mainly focuses on gentle gymnastic exercises in a swimming pool, aimed at improving mobility and flexibility. Aquabike, on the other hand, is a workout on submerged stationary bikes, focused on cardio and leg toning. Aquawork combines these elements by integrating full-body movements, targeting not only cardio and muscle strengthening, but also coordination and balance. Thus, aquawork offers a complete and balanced training experience, suitable for those looking for a variety of exercises in a single class.
The fundamentals of aquawork
Water resistance
One of the essential principles of aquawork is based on the natural resistance of water. Unlike air, water provides much higher resistance, forcing your muscles to work more intensely for each movement. This multidirectional resistance allows for complete muscle strengthening without the impact and stress on the joints that we often encounter with land-based exercises. It is this characteristic that makes aquawork so effective for toning and strengthening muscles throughout the body.
Use of specific accessories
Aquawork is not limited to exercises performed with bare hands. The use of specific accessories, such as aquatic dumbbells, elastics and floatation boards, is crucial to vary the exercises and intensify the training. Aquatic dumbbells, for example, increase water resistance, making movements more difficult and therefore more beneficial for muscle building. Bungees add additional, targeted resistance, while float boards help work on balance and coordination.
Combination of cardio and muscle strengthening exercises
Aquawork stands out for its balanced combination of cardio and muscle strengthening exercises. Typical sessions incorporate segments dedicated to cardiovascular endurance, such as water running or tuck jumps, and segments targeting muscle strengthening, such as water squats and pull-downs. This alternation not only improves cardiovascular capacity but also sculpts and tones the entire body. By exploiting the resistance of the water and varying the exercises, aquawork provides a complete workout, stimulating both the heart and the muscles, while minimizing the risk of injury.
The benefits of aquawork for your body and mind
Physical benefits
Overall muscle strengthening
Aquawork is an ideal discipline for strengthening all the muscles of the body. Thanks to the resistance of the water, each movement requires more effort, which effectively exercises the muscles. Various exercises, such as squats and aquatic push-ups, allow you to work both the upper and lower body, ensuring harmonious muscular development.
Improved cardiovascular endurance
Cardio exercises incorporated into aquawork, such as aqua running and aqua jumping jacks, are excellent for improving cardiovascular endurance. Water provides constant resistance, increasing the intensity of each movement without causing undue stress on the joints. This helps strengthen the heart and lungs in a gentle and effective way.
Toning and refinement of the silhouette
Aquawork helps to tone and refine the figure by combining muscle strengthening and cardio exercises. Water massages the body while moving, stimulating circulation and promoting the elimination of toxins. With regular practice, you will notice a noticeable improvement in muscle tone and definition.
Health Benefits
Reduction of joint stress
One of the main benefits of aquawork is the reduction of joint stress. Water supports a large part of the body's weight, thereby reducing pressure on the joints. This makes aquawork particularly suitable for people with joint pain or conditions like arthritis.
Improved blood circulation
Exercising in water stimulates blood circulation, which contributes to better oxygenation of tissues and the elimination of toxins. The hydrostatic pressure of the water also helps reduce swelling and inflammation, promoting better vascular health.
Back pain relief
Movements in the water allow muscle strengthening of the back without violent impacts, which helps relieve back pain. Targeted exercises, like aquatic dumbbell trunk rotations, strengthen supporting muscles and improve posture.
Psychological benefits
Reduced stress and anxiety
Aquawork is a great way to reduce stress and anxiety. The calming effect of water, combined with physical exercise, releases endorphins, the hormones of happiness. This provides an immediate and lasting feeling of well-being.
Self-confidence boost
Practicing aquawork regularly can improve your self-confidence. Visible progress in fitness and endurance, as well as mastery of new exercises, boosts self-esteem and personal satisfaction.
Improved sleep
Physical exercise in general improves sleep quality, and aquawork is no exception. Water workouts help release built-up tension, promoting deeper, more restful sleep.
The essential aquawork exercises
Aquatic warm-up
Jogging in place
Jogging in place in the water is a great exercise to start an aquawork session. It gently raises body temperature and prepares muscles for exercise. Water provides natural resistance, making this simple exercise more intense than it seems.
Aquatic jumping jacks
Aquatic jumping jacks combine cardio and muscle strengthening. Performed in water, they work the muscles of the arms, legs and trunk. This exercise improves coordination and endurance while minimizing impact on the joints.
Arm and shoulder rotations
Arm and shoulder rotations are essential for warming up the upper body. Performed in water, they increase flexibility and prepare the joints for more intense movements. They also help prevent injuries.
Muscle strengthening exercises
For the upper body
Push-ups on the edge of the pelvis
Pelvic rim push-ups primarily target the pectoral muscles, triceps and deltoids. Water supports part of the body weight, making the exercise more accessible while maintaining sufficient resistance for good muscle strengthening.
Pulling with elastics
Pulling with elastics in water works the muscles of the back, shoulders and arms. The rubber bands add additional resistance, increasing the effectiveness of the exercise. This is a great way to strengthen your upper body in a balanced way.
Trunk rotations with aquatic dumbbells
Trunk rotations with aquatic dumbbells are perfect for working the oblique muscles and abs. By holding aquatic dumbbells, you increase the resistance, which intensifies the work of the core muscles.
For the lower body
Water squats
Water squats are a key exercise for strengthening the quads, hamstrings and glutes. Water reduces the load on the joints while providing resistance that intensifies muscle work.
Alternating lunges
Alternating lunges in water target the same muscle groups as squats, while improving balance and coordination. Water provides additional resistance, making each repetition more difficult and therefore more beneficial.
Back and side kicks
Back and side kicks are perfect for working the leg and glute muscles. Water provides natural resistance that makes each kick more intense, helping to tone and strengthen your lower body muscles.
For the abs
Aquatic crunches
Aquatic crunches gently target the abdominal muscles. Water supports the body, reducing the risk of back injuries while providing resistance that intensifies the exercise.
Plank on fries
The plank over fry is a great exercise to strengthen the core. By using a foam fry to float, you engage your abdominal and lower back muscles to hold the position, improving stability and core strength.
Pelvic rotations
Pelvic rotations in water are ideal for strengthening the oblique muscles and improving core flexibility. Water adds resistance that makes each rotation more difficult and effective.
Cardio exercises
Group jumps
Tucked water jumps are an excellent cardio exercise that works the entire body. Water provides resistance that makes each jump more intense, increasing your heart rate and burning more calories.
Aquatic running with resistance
Resistance water running is a great way to improve cardiovascular endurance. By running in water, you engage your muscles more intensely while enjoying a low-impact exercise for the joints.
Aquatic burpees
Aquatic burpees combine cardio and muscle strengthening. Each movement is intensified by the resistance of the water, providing a great full-body workout that improves both endurance and strength.
Stretching and calming down
Quadriceps and hamstring stretches
Quadriceps and hamstring stretches are essential after an aquawork session to prevent soreness and improve flexibility. Water allows for gentle stretching, reducing the risk of injury.
Torso rotation with support
Rotating the torso with support helps stretch the muscles of the back and shoulders. By using the edge of the pelvis for support, you can stretch your muscles deeply while maintaining a stable position.
Deep breathing and relaxation
Ending an aquawork session with deep breathing and relaxation exercises is crucial to promote recovery. Warm water helps relax muscles, while deep breathing helps calm the nervous system, providing a feeling of well-being and serenity.
Conclusion
Aquawork is a complete discipline that combines cardio and muscle strengthening thanks to water resistance. It is accessible to all and beneficial for the body and mind. You will benefit from varied and dynamic sessions.
By integrating exercises for each part of the body, aquawork improves endurance, strengthens muscles and relieves joints. It is an effective method for toning the figure and reducing stress.
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