Would you like to discover cardio aqua aerobics to improve your fitness and health? This article introduces you to the best aquatic exercises for boosting your cardio in the pool. Find out how cardio aqua aerobics can transform your fitness routine.
Knee raises, squat jumps, water boxing and aquaburpees are all on the programme. These aquatic exercises will help you tone your legs and body, improve your muscular endurance and optimise your training, while protecting your joints.
Ready to take the plunge into your aquatic training? This article is for you! Discover our practical advice and tips for structuring your cardio aqua aerobics session, including choosing the right equipment.
What is cardio aquagym?
Presentation
What exactly is cardio aqua aerobics? It's a form of aqua aerobics based on cardiovascular exercises. These movements are specially designed to work the heart and improve muscular endurance while using the natural resistance of the pool. Imagine a classic cardio session, but in the water! This reduces the impact on the joints while providing an intense and effective workout.
What are the differences with traditional aquagym?
Unlike traditional aqua aerobics, which focuses mainly on muscle strengthening and flexibility, cardio aqua aerobics emphasises endurance, general fitness and fitness. Traditional aqua aerobics often uses slower, controlled movements, while cardio aqua aerobics incorporates dynamic, fast-paced exercises to increase the heart rate and intensity of the workout. In short, while traditional aquagym is a leisurely stroll, cardio aquagym is a frantic race!
Why choose cardio aquagym for your fitness routine?
Why choose cardio aquagym? The advantages are numerous! Firstly, water offers a natural resistance that makes each movement more effective for your fitness training. What's more, aqua exercise is gentle on the joints, which reduces the risk of injury. Cardio aqua aerobics helps to burn calories, improve endurance and tone the entire muscular body. And bonus: it also lets you relax and cool off in the water!
Cardio aqua aerobics is an excellent option for those who want to combine the pleasure of the water with an intense and varied sports session. Not only does it allow you to work on your endurance, it also offers a wide variety of aquatic exercises so you'll never get bored. It's accessible to everyone, whatever their level of fitness, and the results are impressive in terms of health and fitness.
The best cardio aquagym exercises
Aquatic knee climb
How to perform it
The aquatic knee raise is a simple but effective exercise for working your cardio and muscular endurance. Standing up to your chest in the pool, start by lifting one knee towards your chest, then alternate with the other. Do this movement at a steady pace to increase your heart rate. Imagine that you are walking quickly or running on the spot in the aqua. This movement stimulates your abdominal muscles, legs and buttocks while improving your endurance.
Our advices
To maximise the effectiveness of this exercise, make sure you keep your back straight and your abdominal muscles engaged. Use your arms to add resistance by moving them in the opposite direction to your legs, using water dumbbells if you wish. Increasing the speed of your movements increases the intensity of your cardio workout! Also remember to breathe properly, inhaling deeply through your nose and exhaling through your mouth during each repetition.
The aquatic squat jump
Explanation of the technique
The aquatic squat jump is an excellent exercise for toning your legs and getting your heart rate up. Stand in the pool with your feet shoulder-width apart. Bend your knees to descend into a squat, then jump upwards in an explosive way, stretching your arms towards the sky. Land gently, returning to the squat position. Repeat this movement continuously to increase the intensity of your fitness workout.
Variation for beginners
If you're just starting out, you can do the movement without jumping. Simply do squats, concentrating on coming down and coming back up without taking your feet off the ground. Use water dumbbells to add resistance if you wish. This will strengthen your muscles and legs while limiting the intensity. We also recommend this variation if you have a knee injury.
Aquatic boxing
The sequence of movements
Aquatic boxing combines boxing moves with the benefits of water for a complete fitness workout. Stand in the pool with your feet slightly apart and your knees loose. You can hold water dumbbells or weights to increase the intensity of your forward punches, as if you were punching a boxing bag. You can also incorporate hooks and uppercuts to vary the movements. Remember to keep your abs engaged and your shoulders relaxed.
Focus on posture and breathing
For an effective session, maintain an upright, stable posture. Take a deep breath, inhale as you bring your arms in and exhale as you swing. Vary the intensity of your workout by increasing the speed or adding aquatic weights such as dumbbells. This will strengthen your fitness and optimise the results of your aquatic exercises.
Aquaburpees
How to do them
Aquaburpees are an aquatic variant of the famous burpees, ideal for a full-body workout in the pool. Start standing with your feet shoulder-width apart. Squat down and place your hands at the bottom of the pool. Jump your feet back to get into an aquatic plank position. Then bring your feet towards your hands and jump up with your arms stretched skywards. Repeat this cycle to increase the intensity of your fitness session.
Our tips for increasing intensity
To make the exercise more intense, try jumping higher or adding a knee jump at the end of each aquaburpee. You can also do the exercise at a faster pace to increase your heart rate. Using aqua weights or other accessories can also add extra resistance to your workout.
Structuring your cardio aquagym session
Warming up
The different warm-up movements
Before diving into the intense cardio aquagym exercises, it's crucial to warm up properly. Here are some effective aquatic warm-up moves:
- Water walk: Walk quickly in the water for 5 minutes.
- Arm Circles: Make circles with your arms, first forward, then backward.
- Knee raises: Alternately raise your knees toward your chest, adding arm movements.
- Lateral bends: Tilt your body to each side, stretching your arms overhead.
Importance of warming up in water
Warming up is essential to prepare your muscles and joints, reduce the risk of injury and improve your aquatic fitness performance.
Warming up in the water is all the more important for your health. Not only does it help to prepare your body for the specific movements involved in swimming or aquatic exercise, it also helps you adapt to the temperature of the pool. Initial contact with the water can make you feel cold, which can stiffen your muscles. A proper warm-up with the right equipment can minimise this thermal shock, making the transition to physical activity smoother and more enjoyable.
The resistance of the water means that your muscles have to work differently from when you're exercising on land. Warming up in the pool therefore helps to acclimatise the body to these aquatic conditions, making movements more fluid and effective for your fitness training.
Sequence of exercises
Our recommendations
For a balanced cardio aquagym session, follow this order:
- Warm-up: 5 to 10 minutes.
- Aquatic knee raise: 3 sets of 1 minute with 30 seconds of rest between each.
- Aquatic jump squat: 3 sets of 15 repetitions.
- Aquatic boxing: 3 sets of 1 minute with 30 seconds of rest.
- Aquaburpees: 3 sets of 10 repetitions.
Duration and repetitions for each exercise
Each exercise should be performed at a brisk pace to maintain a high heart rate. The recommended duration and repetitions are intended to maximize cardiovascular benefits while allowing sufficient recovery between sets.
Recovery: stretching and relaxation
Post-exercise stretching techniques
After exercise, it's time to recover! Here are a few stretches you can do in the water to help you stay fit and healthy:
- Leg stretch: Extend one leg in front of you and gently lean forward to stretch the back of the thigh.
- Arm and shoulder stretch: Cross one arm in front of your chest and use the other arm to gently press down on the elbow.
- Back Stretch: While standing, interlace your fingers in front of you and push your hands forward, rounding your back.
Tips for effective recovery
Recovery is essential to avoid muscle soreness and promote muscle regeneration. As well as stretching, take a few minutes to float and relax your whole body. Drink water to rehydrate and, if possible, enjoy a moment of relaxation in the jacuzzi or sauna to soothe your muscles and improve your health.
Practical advice for your cardio aquagym practice
Choosing the right equipment
List of useful accessories
To get the most out of your cardio aquagym session, here are some essential accessories :
- Aquatic Dumbbells: To add resistance and strengthen your muscles.
- Flotation belt: Ideal for beginners or for exercises requiring more support.
- Webbed gloves: To increase water resistance and intensify arm movements.
- Foam Fries: Versatile, they can be used for various exercises and stretches.
How to choose your swimsuit
Opt for a comfortable, well-fitting swimsuit adapted to your aquatic activity. Choose one-piece models with good support to avoid any discomfort during fitness exercises. Chlorine-resistant materials are also recommended for extra durability. Don't forget non-slip sandals to avoid slipping at the poolside.
Maintain motivation
Create a catchy playlist
Music can turn your cardio aquagym session into an even more enjoyable time. Prepare a playlist with dynamic and catchy songs. Choose songs that energize you and motivate you to move. Don't hesitate to vary the musical genres to keep the workout interesting and fun.
Setting achievable goals
Set yourself clear, achievable goals to stay motivated. Whether it's improving your stamina, toning your muscles, or just having a good time, having a clear goal in your fitness routine will help you stay focused. Record your progress in a diary or use a tracking app to see your improvements over time. Above all, celebrate every little victory!
Conclusion
Cardio and aquagym exercises aquabike exercises help you lose weight. Water aerobics is a great way to improve your fitness and health while protecting your joints. Exercises such as knee raises, squat jumps, water boxing and aquaburpees are perfect for a complete workout. By incorporating these exercises into your fitness routine, you'll get an effective and enjoyable workout.
Structuring your sessions with a good warm-up, a sequence of exercises and appropriate recovery is crucial. Use the right aquatic equipment and stay motivated with a lively playlist and clear goals. Follow our practical advice for an optimal fitness experience.
To go further, discover our articles on the benefits of aquabiking and other aquatic activities. Also explore our tips for maintaining a motivating and sustainable fitness routine. Let yourself be guided and immerse yourself in a world of aquatic well-being!
Discover aquagym with the aquabike at Aqua-by
Do you like swimming or water activities? Then aquabike at Aqua-by is for you! Take part in our group aquagym classes equipped with fitness accessories for an immersive and stimulating experience.
Each 45-minute session is led by motivating coaches who will help you push your fitness training to the limit. Open to all levels, our classes welcome everyone. After your workout, take advantage of our sauna or hammam as recovery equipment for some well-deserved relaxation.
Prête à essayer l’aquabike ? Rejoignez-nous dans nos centres à Paris (Bastille, Charonne, Réaumur) ou à Boulogne ! Réservez votre place et plongez dans l’aventure aquatique de fitness ! 💦
FAQs
What are the advantages of cardio aquagym over other forms of cardiovascular exercise?
Cardio aqua aerobics offers natural water resistance for effective muscle strengthening, reduces joint impact thanks to its buoyancy, and burns more calories (around 600 in 30 minutes) while improving cardiovascular endurance without the risk of injury.
Which aquagym cardio exercises are the most effective for burning calories?
Effective cardio aquagym exercises include fast aquatic knee raises for endurance, explosive aquatic squat jumps for the legs, and interval sequences (1 min at 85% + 45 sec at 95%). Use aquatic weights to intensify your caloric effort.
Is cardio aquagym suitable for people with joint problems?
Cardio aquagym is highly suitable for people with joint problems. The water reduces the pressure on the joints thanks to Archimedes' buoyancy, making the exercise more comfortable and safer for them.
How many times a week is cardio aqua aerobics recommended to maximise results?
To maximise results, we recommend that you do cardio aqua aerobics 2 or 3 times a week. This frequency helps to strengthen muscles, improve endurance and achieve lasting effects without overexertion.
