Today, most municipal swimming pools offer aquagym classes, a fitness activity that combines the benefits of a physical workout with the properties of water. This article explores the advantages and potential risks of aquagym, providing a complete guide for those considering this activity.
Introduction to Aquagym
Aquagym is a physical practice performed in an aquatic environment, a blend of fitness and water exercise. It’s sometimes referred to as aquafitness, but both terms describe the same activity. The beauty of aquagym lies in its accessibility and adaptability, making it suitable for various ages, genders, and physical conditions. Even if you can't swim, aquagym is accessible since it is practiced in shallow water where you can stand.
Benefits of Aquagym
Aquagym is valued because it is a comprehensive sport that tones the entire musculature while protecting your knees and ankles. Indeed, water provides resistance to movements, so the impacts on the ground are much less important than in running, for example.
Reshaping the Silhouette
Aquagym helps reshape the silhouette through the massaging effect of water, tones muscles throughout the body, and burns a significant amount of calories. It targets multiple areas:
- Waist: Slimmed down
- Chest: Toned
- Buttocks: Firmed
- Back: Strengthened
- Arms and Shoulders: Shaped
Calorie Burning
A 30-minute aquagym session can burn around 600 calories, equivalent to an hour and a half of floor exercises. This makes it an effective way to manage weight. The resistance of water requires more energy expenditure than land sports. Your body burns more calories in the water, even when still, because your body temperature (37°) is higher than the water temperature (28-30°).
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Improved Circulation
Each movement in aquagym provides a draining massage on the skin's surface, stimulating blood circulation, fighting water retention, and reducing cellulite. The massaging effect facilitates venous and lymphatic return, alleviating feelings of heaviness and pain in the lower limbs.
Joint Protection
Once immersed in water, the body weighs only one-sixth of its weight, making movements easier. The pressure of the water avoids shocks, minimizes the risk of aches, strains and muscle elongation. The absence of gravity relieves the skeleton of any load, thus relieving the joints. All movements become easier and non-traumatic as there is no impact on the ground.
Cardiovascular Health
Aquagym improves cardiac tone and the respiratory system and burns excess sugar and fat. Water reduces pressure on the heart, allowing blood to circulate more efficiently. Over time, this strengthens your breathing.
Mental Well-being
Aquagym promotes the secretion of endorphins, hormones of pleasure, improving mood and reducing stress. The water has a calming and soothing effect on your brain. Often practiced with music and in groups, aquagym classes also allow you to meet people, share moments of conviviality, and take a break from your daily life.
Rehabilitation
Aquagym is ideal for resuming sports after an injury. Its gentle yet stimulating nature makes it perfect for those recovering from contractures, elongations, strains, tendinitis, or tears. The absence of gravity relieves the skeleton of any load, thus relieving the joints.
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Contraindications and Risks of Aquagym
Like any sport, aquagym has contraindications, although few. Even if these are few, it is important to be vigilant to avoid any risk of injury or accident. Despite its many advantages, aquagym is not suitable for everyone.
General Contraindications
Health professionals advise against this sport in the following cases:
- Chlorine Allergy: Allergic reaction to chlorine.
- Cardiovascular Problems: Aquagym is still an intense sport.
- Open Wounds or Skin Infections: Risk of worsening the condition.
- Hypertension: Elevated blood pressure.
- Respiratory Insufficiency: Such as asthma or pulmonary disease.
- Fear of Water: In this case, swimming lessons are recommended to overcome the fear.
Pregnancy
It is not recommended to practice aquafitness between the 3rd and 4th months of pregnancy as a safety measure. Indeed, it is at this time that the future newborn is positioned in the mother's womb. Pregnant women can practice aquagym without any problem, but it is advisable not to force too much between the 3rd and 4th months of pregnancy because it is at this time that the baby is positioned.
Illness
If you are sick, do not practice aquagym. Rest, recover, and come back once you are back on your feet!
Medical Certificate
Establishments that organize aquagym courses require participants to have a medical certificate in order to register them. Without this certificate, they will not let you participate in the course. This certificate must include the words "no contraindication to the practice of aquagym." It is issued by your doctor and has contractual value. By issuing it to you, your doctor is liable in the event of a problem during aquagym classes. The medical certificate therefore protects you in the event of an accident and insures you in the event of injury.
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Optimal Frequency for Aquagym
The optimal frequency for practicing aquagym depends on several factors, including your goals, current physical condition, and time constraints. To get the best results, it is important to consider these factors.
Based on Objectives
- Weight Loss: Increasing the frequency of sessions can be beneficial, with 2 to 3 sessions per week allowing the body to adapt and burn fat progressively.
- Toning: A frequency of 2 sessions per week is ideal for toning without adding bulk.
- Endurance and Well-being: Maintaining a regular practice with 1 to 2 sessions per week is recommended.
Based on Fitness Level
- Beginner: Starting with 1 session per week is a good starting point, gradually increasing as the body adapts.
- Intermediate: A frequency of 2 to 3 sessions per week allows for progress without fatigue.
- Advanced: Aquagym can be integrated into a more intense routine with 3 to 5 sessions per week.
Integrating Aquagym with Other Activities
If aquagym is added to other sports, balance is important. Alternating aquagym with cardio or yoga can vary efforts and maximize benefits without overstressing muscles.
Sample Aquagym Programs
- Beginner Program:
- Monday: Gentle Aquagym (45 minutes) - Focus on simple, fluid movements.
- Thursday: Moderate Aquagym (45 minutes) - Increase intensity with exercises that mobilize the arms, legs, and trunk.
- Intermediate Program:
- Monday: Cardio Aquagym (60 minutes) - Session focused on endurance, with rhythmic movements.
- Wednesday: Muscle Strengthening Aquagym (60 minutes) - Exercises targeting the upper and lower body.
- Friday: Mixed Aquagym (60 minutes) - Combination of cardio and muscle strengthening movements.
- Advanced Program:
- Monday: High-Intensity Aquagym (60 minutes) - Fast and intense exercises.
- Tuesday: Aquabike (60 minutes) - Intense cardio session on an aquatic bike.
- Thursday: Aquagym with Dumbbells (60 minutes) - Strength-focused session using specific dumbbells.
- Saturday: Aquafitness (60 minutes) - Dynamic and playful exercises that engage the whole body.
Tips for Maximizing Aquagym Benefits
- Consistency: Practice aquagym regularly to allow the body to progress.
- Nutrition: Maintain a balanced diet to optimize results.
- Hydration: Stay well-hydrated, especially before and after each session.
- Listen to Your Body: Adapt each session to your current capabilities and watch out for signs of fatigue or discomfort.