Aquagym, also known as aquafitness, is a physical activity that combines gymnastics and aerobics in a water environment. It involves performing various movements in water up to the waist, chest, or shoulders. This sport is appreciated for its accessibility and the numerous benefits it offers to practitioners of all ages and physical conditions. However, like any physical activity, aquagym also has contraindications that should be taken into consideration to avoid potential risks.
What is Aquagym?
Aquagym is a physical practice in an aquatic environment, often referred to as aquafitness. It involves performing gymnastic exercises in a swimming pool or shallow water basin where participants can stand. The water depth typically reaches the waist, allowing for a range of movements with or without equipment.
Benefits of Aquagym
For the Figure
The water creates resistance, which amplifies muscle work. Various movements performed in aquagym strengthen the entire musculature, refining the waist, firming the chest, shaping the thighs and arms, and strengthening the back, abs, and glutes. Additionally, aquagym combats water retention and promotes cellulite elimination through the massage effect of water on the skin's surface. Thirty minutes of aquagym can burn approximately 600 calories, equivalent to one and a half hours of land-based gym.
For Blood Circulation
The movements in aquagym provide a massage that facilitates venous and lymphatic return, improving sensations of heaviness and pain in the lower limbs. The water's temperature, typically between 27° and 31°C (81° and 88°F), is cooler than body temperature, further enhancing circulation.
For the Joints
When submerged in water, the body weighs only one-sixth of its weight. This reduction in impact makes movements easier and less traumatic on the joints. Aquagym is particularly beneficial for individuals suffering from osteoarthritis, arthritis, or rheumatism, as it allows them to activate their joints without pain.
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For the Heart
Aquagym is a sport that improves cardiac tone and the respiratory system, while also burning excess sugar and fat. Regular practice helps maintain a healthy heart and combat diabetes.
For Mental Health
Aquagym is accessible to everyone, regardless of age or fitness level. It is highly recommended for individuals with muscle and joint pain, as the water supports a significant portion of the body's weight. It is not necessary to know how to swim to participate in aquagym. The collective courses contribute to happiness as they take place in a good atmosphere! Moreover, regular practice improves the quality of sleep, reduces stress and anxiety, improves mood, stimulates cognitive functions, and reinforces self-confidence.
Other Benefits
- Muscle Strengthening: The water's resistance helps to strengthen muscles throughout the body.
- Cellulite Reduction: The massaging action of the water can help reduce the appearance of cellulite.
- Low Impact: Aquagym is gentle on the joints, making it suitable for people with arthritis or other joint problems.
- Improved Flexibility: The water supports the body, allowing for a greater range of motion.
- Increased Energy Levels: Regular aquagym sessions can boost energy levels and reduce fatigue.
Contraindications and Precautions
While aquagym offers numerous benefits, it is essential to be aware of the contraindications and take necessary precautions. Although few, vigilance is required to prevent injuries or accidents.
General Contraindications
Health professionals advise against aquagym in the following cases:
- Chlorine Allergy: Individuals allergic to chlorine should avoid aquagym due to potential skin irritation or respiratory issues.
- Cardiovascular Problems: Aquagym can be intense and may not be suitable for individuals with significant cardiovascular issues.
- Open Wounds or Skin Infections: To avoid worsening the condition or spreading infection, aquagym should be avoided with open wounds or skin infections.
- Hypertension: Individuals with hypertension should monitor their blood pressure during aquagym sessions.
- Respiratory Insufficiency: Those with asthma or pulmonary diseases should exercise caution, as the humidity and intensity of the activity may exacerbate their condition.
- Fear of Water: Individuals with a phobia of water should consider swimming lessons to overcome their fear before attempting aquagym.
- Unstable Chronic Pathologies: Any non-stabilized chronic pathology is a major contraindication until stabilization.
Pregnancy
Pregnant women can generally practice aquagym but should avoid overexertion between the third and fourth months of pregnancy, as this is when the baby positions itself.
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Medical Certificate
Most aquatic centers, sports clubs, or associations require a medical certificate before registration. This certificate, stating "no contraindication to the practice of aquagym," is issued by a general practitioner and has contractual value, protecting participants in case of accidents or injuries.
Equipment
The equipment required for aquagym is simple, with most materials provided by the pool:
- Swimsuit: Men should wear swimming trunks.
- Swim Cap: Required in most pools for hygiene reasons.
- Hair Tie: To secure long hair.
- Toiletries: Shower gel and shampoo for rinsing after the session.
- Towel: For drying off.
A Typical Aquagym Session
A typical aquagym session lasts about 45 minutes to an hour and includes:
- Warm-up: Gentle exercises in the water to prepare muscles and joints.
- Cardiovascular Conditioning: Dynamic movements like leg kicks, knee raises, or light jumps. Foam noodles, boards, or dumbbells may be used to increase resistance.
- Mobility and Strengthening Exercises: Specific exercises to strengthen arms, legs, back, and abs.
- Stretching and Relaxation: Gentle stretches to relax muscles, with relaxation exercises in the water.
Aquagym for Seniors
Aquagym is particularly beneficial for seniors due to its low impact on joints and various physical and mental health benefits.
Physical Health Benefits
- Low Impact on Joints: Reduces pressure on joints and bones, making exercise possible without the risk of injury or worsening joint pain.
- Improved Muscle Strength: Water resistance helps strengthen muscles without needing additional weights.
- Improved Balance and Coordination: Strengthens stabilizing muscles and improves balance, reducing the risk of falls.
- Cardiovascular Workout: Increases heart rate gently, promoting heart health.
- Flexibility and Mobility: Allows for a greater range of motion, maintaining good joint flexibility.
Mental and Emotional Health Benefits
- Stress and Anxiety Reduction: Gentle movements and the soothing effect of water help decrease stress and anxiety.
- Mood Improvement: Regular practice can combat depression symptoms by stimulating neurotransmitters like serotonin and dopamine.
- Cognitive Stimulation: Requires coordination, stimulating the brain and improving cognitive functions.
- Improved Sleep Quality: Physical activity regulates sleep cycles.
- Reinforced Self-Confidence: Improving physical condition enhances daily confidence.
- Socialization and Social Support: Attending aquagym classes allows meeting new people, reducing feelings of isolation.
Session Adaptations for Seniors
Sessions are adapted to protect joints while offering an effective workout. They often include music and take place in heated pools (27°C to 30°C). Instructors adjust exercises based on individual needs, focusing on well-being and the pleasure of moving in the water.
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Recommendations for Seniors
Seniors in good health can aim for 2 to 3 sessions per week. Older individuals or those with physical limitations may benefit from 1 to 2 sessions per week, depending on their tolerance and abilities.