Aquabiking, also known as aquacycling or hydrocycling, is a popular aquatic physical activity. It involves pedaling on a stationary bike immersed in the water of a swimming pool or individual cabin. Combining the benefits of cycling and the aquatic environment, this discipline offers many advantages for health and well-being. However, it is important to know the potential contraindications before starting.
What is Aquabike?
Aquabike is a sport that is practiced on a bicycle specially designed for use in water. The bicycle is immersed in a swimming pool or individual cabin, usually up to the waist. Participants pedal at different speeds and intensities, following the instructions of a coach or using pre-recorded programs. Aquabike can be practiced in a group, in a dynamic and motivating atmosphere, or individually, for a more intimate and personalized experience.
Benefits of Aquabike for Body and Mind
Aquabike offers many advantages for physical and mental health. Here are some of the main benefits of this activity:
Accelerated Weight Loss
Aquabike is an excellent way to burn calories and lose weight. The resistance of the water increases the intensity of the exercise, which allows you to burn more calories than on a bicycle on land. In addition, aquabike promotes intermittent (fractional) exercise, which consists of alternating periods of intense effort and periods of recovery. This type of training is particularly effective in accelerating weight loss.
Complete Muscle Toning
Aquabike works all the main muscle groups of the body, including the legs, glutes, abs, arms and shoulders. The resistance of the water forces the muscles to work harder, which helps to tone and strengthen the body.
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Improved Endurance and Breath
Aquabike is an excellent cardiovascular exercise that improves endurance and breathing capacity. The muscular effort causes the heart rate to rise, which stimulates the cardiovascular and pulmonary system. Regular practice of aquabike increases respiratory capacity and improves the supply of oxygen to the muscles.
Cellulite Reduction and Improved Blood Circulation
Aquabike promotes blood and lymphatic circulation, which helps reduce cellulite and improve the appearance of the skin. The movement of the water exerts a massaging effect on the body, which drains the fascia (the membranes that surround the muscles) and facilitates venous return. Aquabike is a valuable ally in the fight against orange peel skin.
Joint Relief
Aquabike is a sport, which means that mechanical stress on the joints is reduced. Water supports the body and reduces impact on the knees, ankles and hips. Aquabike is therefore an ideal activity for people suffering from joint problems, overweight or in rehabilitation.
Bone Strengthening
Contrary to what was previously thought, sports such as aquabike have a positive impact on bone density. Vertical work in the water stimulates bone formation and helps prevent osteoporosis.
Relaxation and Mental Well-being
Aquabike is a relaxing activity that provides a feeling of mental well-being. Water has a soothing effect on the body and mind, which reduces stress and anxiety.
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How to Get Started with Aquabike Safely
To take full advantage of the benefits of aquabike and avoid injuries, it is important to follow some safety tips:
Start with a Professional
It is recommended to start aquabike with a qualified coach or sports educator. A professional can advise you on the posture to adopt, the settings of the bike and the intensity of the effort.
Adjust the Bike Properly
It is essential to adjust the bike correctly to avoid pain and injuries. The saddle should be adjusted to the correct height, so that the leg is almost straight when the pedal is at the bottom. The handlebars should be slightly higher than the saddle to avoid leaning too far forward.
Progress Gradually
It is important to start gently and gradually increase the intensity and duration of the sessions. It is best not to force too much during the first sessions, as the resistance of the water can be surprising.
Vary the Rhythms and Postures
To optimize the results, it is advisable to vary the rhythms and postures during the session. On the saddle, standing buttocks above the saddle, hands and forearms on the handlebars to accelerate. We change positions without looking for the perfect posture.
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Hydrate Properly
It is important to drink water before, during and after the session to stay hydrated. Perspiration in the water may be less noticeable, but it is very real.
Aquabike Exercises
- For thighs: Pedal standing on the bike, buttocks above the saddle, hands on the handlebars. The body is sheathed (belly tucked in), the back stretched, the gaze on the horizon. To further strengthen the thighs, accelerate and bend the knees more.
- For the back and abs: Seated on the saddle, legs stretched forward, stuck under the handlebars, belly tucked in. Slowly tilt the trunk back and gently up, blowing, to the starting position.
- For endurance: Seated on the saddle, hands on the handlebars, bust leaning forward, pedal 10 min on a 30/30 rhythm: alternate 30 sec of acceleration and 30 sec of active rest (pedal quietly).
- To burn calories: Same work 30/30 but the buttocks above the saddle on accelerations.
Contraindications and Precautions to Take
Although aquabike is a safe and accessible activity for most people, there are certain contraindications and precautions to take:
General Contraindications
- Chlorine allergy
- Recent surgery (wait 3 weeks after surgery)
- Severe heart or respiratory failure
- Uncontrolled high blood pressure
- Pregnancy with opening of the cervix
Precautions to Take
- Consult a doctor before starting aquabike if you have pre-existing health problems.
- Avoid aquabike if you have a skin infection or an open wound.
- Wear non-slip pool shoes to avoid falls.
- Do not practice aquabike alone if you have health problems.
Aquabike and Pregnancy
Aquabike can be practiced during pregnancy, after authorization from the doctor, and as long as the cervix is not open. The water relieves the weight of the belly and allows you to stay active during pregnancy. However, it is important to follow your doctor's recommendations and adjust the intensity of the effort to your physical condition.