Aquagym, a blend of gymnastics and aerobics performed in a pool, offers a comprehensive workout with minimal risk of injury. This activity is accessible to almost everyone, regardless of age, gender, or physical condition. It involves performing gymnastic exercises in a swimming pool or basin where one can typically stand. The movements, whether with or without equipment and varying in intensity, generally do not require a specific physical condition.
What is Aquagym?
Aquagym, also known as aquafitness, combines physical exercise in an aquatic environment with fitness principles. This sport was born in France more than a decade ago. It involves performing gymnastic exercises in a swimming pool or basin where one can typically stand. The depth of the water allows participants to stand, usually reaching up to the waist or shoulders. Aquapower is a mix of aquagym and body pump.
Benefits of Aquagym
Once immersed in water, the body weighs only one-sixth of its weight, making all movements easier, even though water creates greater resistance than air, requiring muscles to work harder. This principle makes aquagym a good ally for shaping the silhouette. Muscles work more intensely without even realizing it. The variety of movements allows for working the entire musculature. Aquagym takes care of everything: refining the waist, firming the chest and buttocks, strengthening the back and abs, and shaping the arms and shoulders.
Calorie Burning and Weight Management
Aquagym also scores well in terms of calories burned. A 30-minute aquagym session burns approximately 600 calories, equivalent to an hour and a half of floor exercises. The water's resistance provides this beneficial effect. Aquagym is ideal for taking care of one's figure. If you want to lose weight by doing sports, aquagym can be a good option depending on your weight goal.
Cellulite Reduction and Improved Circulation
Thanks to the water resistance, each movement provides an effective draining massage on the skin's surface, stimulating blood circulation, combating water retention, and eliminating cellulite. The movements perform a massage that facilitates venous and lymphatic return, improving sensations of heaviness and pain in the lower limbs. The water is also cooler than body temperature (between 27° and 31° depending on the pools).
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Muscle Strengthening and Toning
Aquagym allows you to reshape your physique thanks to the massaging effect of the water. The water creates a resistance that amplifies muscle work. The various movements performed allow for strengthening the entire musculature: they refine the waist, firm the chest, shape the thighs and arms, and strengthen the back, abs, and buttocks.
Joint-Friendly Exercise
Once immersed in water, the body weighs only one-sixth of its weight. All movements become easier and non-traumatic because there are no impacts on the ground. This is an advantage for people who suffer from osteoarthritis, arthritis, or rheumatism because they can activate their joints without pain. The pressure of the water avoids shocks and minimizes the risk of aches, strains, and muscle elongations.
Cardiovascular Health
An aquagym session is a workout! Its practice improves cardiac tone and the respiratory system, as well as burning excess sugar and fat. It's an asset to keep a heart in top shape and fight against diabetes. The movements in the water increase the heart rate while remaining gentle on the body, promoting heart health.
Mental and Emotional Well-being
Like any physical activity, aquagym is a sport beneficial to health. Regular practice of a sport like aquagym contributes to happiness. It is an activity accessible to all, regardless of age and level. It is particularly recommended for people who suffer from muscle and joint pain, the water carrying a large part of the weight. Participating in aquagym classes allows you to meet new people, which limits the feeling of isolation often felt by seniors. Social support is essential for mental health, and the feeling of belonging to a group can be very comforting.
Benefits for Seniors
Aquagym is not reserved for athletes in their prime. It is also perfectly suited to seniors and allows them to stay in shape while protecting their health. Gentle, complete, and friendly, it offers a multitude of benefits for the body and mind.
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- Low impact on the joints: Water reduces gravity, which decreases pressure on the joints and bones. This allows seniors to exercise without risking injury or aggravating joint pain, such as arthritis.
- Improvement of muscle strength: Water offers natural resistance, which helps strengthen muscles without requiring additional weight. It is an effective way to maintain or increase muscle strength.
- Improvement of balance and coordination: Aquagym helps strengthen stabilizing muscles and improve balance, thus reducing the risk of falls, a common problem among seniors.
- Cardiovascular work: Aquagym can be an excellent cardiovascular exercise. The movements in the water increase the heart rate while remaining gentle on the body, promoting heart health.
- Flexibility and mobility: Water allows for greater movements, which helps improve the flexibility and mobility of the joints. This helps maintain a good range of motion, essential for daily activities.
- Reduction of stress and anxiety: Exercise in general helps release endorphins, hormones that provide a feeling of well-being. The gentle gym movements and the soothing effect of the water are also particularly effective in reducing stress and anxiety.
- Improvement of mood: Regular practice of aquagym can help combat the symptoms of depression by stimulating the production of neurotransmitters such as serotonin and dopamine, which are associated with a better mood!
- Cognitive stimulation: Aquagym requires coordination, which stimulates the brain and can help stimulate cognitive functions. Memorizing movements and the concentration required during exercise are beneficial for the brain.
- Improvement of sleep quality: Physical activity, including aquagym, helps regulate sleep cycles. Better sleep quality improves our mental state and our stress management.
- Strengthening of self-confidence: By improving their physical condition, seniors gain confidence in their daily lives. Realizing exercises they thought were difficult or beyond their reach reinforces their self-esteem and helps them get back on their feet.
How to Participate in an Aquagym Session
For the practice of aquagym, the equipment required is very simple because most of the equipment is provided by the pool. For men, do not forget to bring a bathing suit. a bathing cap. In France, the majority of swimming pools require wearing a cap, again for hygiene reasons. Ladies, remember to tie your hair with an elastic band, especially if it is long. toilet products. After an aquagym session, it is best to rinse well and wash with shower gel and shampoo. Also bring a bath towel to dry yourself well!
A typical aquagym class lasts about 45 minutes to an hour to ensure everyone can keep up. The session usually starts with a warm-up, including gentle movements and stretches in the water to prepare the muscles and joints. The instructor then introduces more dynamic movements like leg kicks, knee raises, or light jumps, often using foam noodles, boards, or dumbbells to increase resistance and target specific muscle groups. The session typically includes exercises to strengthen the arms, legs, back, and abs, as well as exercises to improve balance and coordination. The class concludes with stretches and relaxation exercises in the water to relax the muscles and reduce tension.
Contraindications of Aquagym
Aquagym does not present major contraindications. However, aquabiking may be discouraged in some cases (respiratory or cardiac insufficiency, sensitivity to chlorine, venous disorders). While aquagym is accessible to all, it still requires some precautions.
General Contraindications
Health professionals advise against this sport in the following cases:
- Allergy to chlorine
- Cardiovascular problems: Aquagym remains an intense sport.
- Open wounds or skin infections: You risk worsening your situation.
- Hypertension
- Respiratory insufficiency: For example, if you suffer from asthma or lung disease.
- Phobia of water: In this case, we invite you to inquire about adult swimming lessons to overcome your fear of water.
- Unstable chronic pathology: Any non-stabilized chronic pathology is a major contraindication until stabilization.
It is not recommended to practice aquafitness between the 3rd and 4th month of pregnancy, as a safety measure. It is at this time that the future newborn positions itself in the mother's womb. If you are sick, do not practice aquagym. Rest, recover, and come back to practice once back on your feet!
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Precautions
Those with specific medical conditions (heart problems, severe arthritis, etc.) are strongly encouraged to consult a doctor before starting aquagym. It is important to obtain a medical certificate stating "no contraindication to the practice of aquagym" before enrolling in a class. The instructor can adjust the exercises according to the specific needs of each participant, especially in case of health problems or physical limitations. Do not hesitate to inform them of any limitations: aquagym sessions should not be restrictive; the emphasis is really on well-being and the pleasure of moving in the water!