In the summer body spirit, are you preparing to jump into your gym's pool to start aquagym? Good idea! Let's dive right in to answer this first question about one of the most popular aquatic classes in the fitness world.
This article explores the world of aquagym, highlighting its benefits, basic techniques, and sample workout programs suitable for beginners. Whether you're looking to tone your body, manage stress, or find a joint-friendly exercise, aquagym might be the perfect activity.
What is Aquagym?
Aquagym, or aquatic gymnastics, is a sports activity performed in water, often in a swimming pool. It combines traditional fitness movements and exercises specific to the aquatic environment.
Definition and Basic Principles
Aquagym combines fitness exercises with the benefits of water, offering an effective and enjoyable workout. The secret of aquagym lies in the resistance that water opposes to the movements of our body. This natural resistance allows you to work the muscles in depth while increasing the intensity of the exercises without shocking our joints.
The basic principles of aquagym rely on the natural resistance of water, which intensifies exercises without excessive impact on the joints. Each movement meets the resistance of the water, which allows you to tone the muscles effectively and gently. It's a practice accessible to all, regardless of the level of physical fitness, thanks to the possibility of adapting the intensity of the movements. You can also combine aquagym with aquawork.
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Benefits for Health and Physical Fitness
Aquagym offers a multitude of benefits for health and physical fitness. Firstly, it improves cardiovascular condition by strengthening the heart and lungs. Then, this discipline helps to tone the muscles thanks to the resistance of the water, which solicits all the muscle groups in a balanced way. In addition to strengthening the muscles, aquagym is excellent for flexibility and joint mobility, which is beneficial for preventing injuries and improving posture.
The immersion in water also reduces muscle and joint pain, making this activity particularly recommended for people suffering from arthritis or chronic pain. Finally, practicing aquagym can help reduce stress and improve mood thanks to the relaxing effects of water and the production of endorphins, the hormones of well-being, released during exercise. In short, aquagym is a complete activity that combines pleasure and health benefits, while being accessible to all.
Beyond its prodigious effectiveness on cellulite and orange peel skin, aquagym makes our legs feel very light. Gentle, the movements are for everyone. Beginners, seniors, convalescents… each person can find something for them due to the absence of impacts on the joints.
Why Do Aquagym?
Many are those who ask themselves the question: how many aquagym sessions should you do each week to lose weight? But not just any. Practiced at a rate of several sessions per week, this aquafitness activity can make us lose weight while improving our physical condition.
Low Impact on Joints
One of the main advantages of aquagym is its low impact on the joints. Unlike running or other forms of high-impact exercise, aquagym is practiced in water, which considerably reduces stress on the knees, hips, and spine. The water supports your body, allowing you to perform fluid movements without feeling pain or discomfort. It is therefore an excellent option for people suffering from arthritis, joint injuries, or those looking to resume physical activity gently after a convalescence.
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Effectiveness for Stress Management
Aquagym is also known for its effectiveness in stress management. Physical exercise, in general, stimulates the production of endorphins, the hormones of happiness, which help to reduce stress and improve mood. But water adds an extra dimension: its enveloping and soothing sensation acts as a natural antidote to stress. The sound of water, buoyancy, and gentle movements create a relaxing atmosphere that allows you to disconnect from daily life and focus on yourself. In short, an aquagym session is a true aquatic therapy.
Adaptability to All Fitness Levels
Aquagym is an incredibly adaptable activity, making it accessible to everyone, regardless of fitness level. Whether you are an experienced athlete or a beginner, you can adjust the intensity of the exercises according to your abilities. The movements can be modified to be more or less difficult, and the use of accessories such as foam fries or aquatic dumbbells can add resistance or facilitate certain exercises. This adaptability makes aquagym an ideal option for seniors, pregnant women, or anyone looking to improve their physical fitness gradually and safely.
In conclusion, aquagym is a sports activity beneficial on several levels. It protects your joints, helps manage stress, and adapts to all profiles. Integrating aquagym into your fitness routine may well be the secret to a healthier body and a more serene mind. So, what are you waiting for to dive?
The Basics of Aquagym
To start aquagym, it is essential to have the right equipment.
Necessary Equipment
Prefer one-piece models that offer good support, especially for dynamic movements. They are often made of resistant and elastic materials, guaranteeing comfort and durability during your sessions.
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Optional Accessories
Accessories can enrich and vary your aquagym sessions. Here are some popular options:
Foam fries: They are versatile and can be used for flotation, balance, and muscle strengthening.
Aquatic dumbbells: These light weights increase the resistance of the water, intensifying the work of the arms and upper body.
Flotation belts: They help maintain the vertical position in the water, facilitating certain exercises.
Webbed gloves: They increase resistance and solicit more the muscles of the arms and shoulders.
Precautions to Take
To fully enjoy aquagym safely, here are some important precautions:
- Hydration: Even if you are surrounded by water, it is crucial to stay well hydrated. Bring a bottle of water and drink regularly before, during, and after your session. Aquatic exercise can mask the signs of dehydration, so don't neglect them.
- Warm-up: A good warm-up is essential to prepare your body for exertion. Do a few minutes of walking in the water, followed by gentle movements to mobilize all the joints. This reduces the risk of injury and improves your performance.
- Adaptation to Water Temperature: Make sure that the pool water is at a comfortable temperature, ideally between 28 and 30 degrees Celsius. Water that is too cold or too hot can affect your comfort and performance. Take the time to acclimatize by gradually entering the water.
By following these tips and equipping yourself properly, you will be ready to get the most out of your aquagym sessions. It is an accessible and rewarding activity, which will help you improve your physical condition while having fun.
The Best Aquagym Movements to Tone Up
Many people wonder whether aquagym builds muscle or helps you lose weight. From a physiological point of view, aquagym provides a natural resistance from the water that effectively stimulates the muscles, promoting their development.
Exercises for the Upper Body
- Aquatic Boxer: The aquatic boxer consists of simulating boxing movements in the water. Standing in the pool, feet shoulder-width apart, make striking movements with your arms under water. This movement mainly solicits the muscles of the arms, shoulders, and chest. To vary, you can add trunk rotations or use aquatic dumbbells to increase resistance.
- Arms Extended: Standing in the water, extend your arms in front of you and make sweeping movements outwards and inwards. Keep your arms straight and the movements fluid. This exercise strengthens the deltoids, biceps, and triceps, while improving the mobility of the shoulders.
Exercises for the Lower Body
- Aquatic Bike: In a vertical position, pedal as on a bike. Be sure to flex your knees well and make complete circular movements. This exercise tones the quadriceps, hamstrings, and calves, while improving muscular endurance. Increase the speed of the movements or use foam fries to add resistance.
- Aquatic Lunges: Standing, take a big step forward with one leg, then flex your knees to lower the body. Return to the initial position and change legs. Lunges strengthen the muscles of the thighs, glutes, and improve balance. Start with 10 repetitions per leg, then increase by 5 repetitions each week. Add aquatic dumbbells for more resistance.
Exercises for the Abdominals
- Aquatic Crunch: To ensure maximum engagement of your abdominals, start in a supine position, legs bent, bring your knees towards your chest by contracting your abdominals. Return slowly to the initial position. To vary the exercise, you can use a foam fry under your back for more stability and to target different abdominal muscles.
- Floating Plank: Supported on the forearms and toes, keep the body straight like a plank. Water helps support the body but engages the trunk muscles. Start by holding the position for 20 seconds and gradually increase to 1 minute. The plank strengthens the sheathing, improves posture, and stabilizes the deep muscles of the trunk.
These aquagym exercises are perfect for toning the whole body. By integrating them regularly into your routine, you will quickly see improvements in terms of strength, endurance, and silhouette.
Aquagym Training Programs for Beginners
Here's a 2-week program to get you started:
Session Frequency
To start, it is recommended to practice aquagym 2 to 3 times a week. This frequency allows you to get used to the exercise without overloading the body. Leave a day of rest between each session to promote muscle recovery and avoid injuries.
Duration and Intensity
Each session should last about 45 minutes. Start with a 10-minute warm-up to prepare your body. Follow with 30 minutes of varied exercises, ending with 5 minutes of recovery and stretching. Keep a moderate intensity, especially during the first sessions, to allow your body to gradually adapt to the effort.
Example of a Typical Session
Warm-up (10 minutes):
- Walking in water
- Circles with the arms
- Knee raises
Main Exercises (30 minutes):
- Aquatic boxer: 3 sets of 15 repetitions
- Aquatic bike: 3 sets of 1 minute
- Aquatic lunges: 3 sets of 10 repetitions per leg
- Aquatic crunch: 3 sets of 15 repetitions
Recovery and Stretching (5 minutes):
- Stretching of the arms and legs
- Deep breathing
Progression and Adaptation of the Program
After two weeks, it's time to intensify your sessions to continue to progress.
How to Increase Difficulty
Increase the number of repetitions or the duration of the exercises. For example, go from 3 sets of 15 repetitions to 4 sets of 20 repetitions for movements like the aquatic boxer or aquatic crunches. You can also add accessories like aquatic dumbbells to increase resistance.
Signs Indicating the Need to Intensify Training
If you start to find the sessions easy and you no longer feel muscle fatigue after training, it is a sign that you need to increase the intensity. Similarly, if your heart rate remains low during exercise, it indicates that your body has adapted and it is time to take up the challenge.
Tips for Maintaining Motivation
To stay motivated, vary the exercises and accessories. Try new movements or participate in group aquagym classes for more dynamism. Set short-term goals, such as succeeding in a new movement or increasing the number of repetitions. Finally, don't forget to celebrate your progress and reward yourself for your perseverance.
With this program for beginners, you will be on the right track to improving your physical condition in a fun and effective way. Aquagym is an enjoyable activity that can quickly become a key element of your wellness routine. Dive in and start today!
Advanced Aquagym Movement: Movements for Experts
For those who want to push their limits and achieve significant results in terms of strength and endurance, advanced aquagym is ideal.
High Intensity Exercises
- Aquatic Star Jump: Standing in the water, start with your feet together and your arms along your body. Jump by simultaneously spreading your legs and arms to form a star. Return to the initial position by jumping again. Maintain a steady pace to maximize intensity.
- Aquatic Sprint: In a part of the pool where you have footing, run as fast as possible using sprint movements. Focus on quick and powerful strides, while using your arms to propel yourself. Alternate 30 seconds of aquatic sprint with 30 seconds of active recovery (walking in the water). Repeat this cycle for 10 to 15 minutes for an effective interval workout.
Examples of Training Circuits
An advanced aquagym circuit can include several high-intensity exercises, performed one after the other with little rest between each. Here is an example circuit:
- Aquatic Star Jump: 3 sets of 15 repetitions
- Aquatic Sprint: 3 sets of 30 seconds
- Floating Plank: 3 sets of 1 minute
- Aquatic Lunges with Dumbbells: 3 sets of 12 repetitions per leg
Repeat this circuit 2 to 3 times for a complete session of 45 to 60 minutes.
Tips for Maximizing Results
To get the most out of your advanced sessions, be sure to maintain good technique for each exercise. Focus on controlled and precise movements. Use accessories like webbed gloves or dumbbells to increase the resistance and intensity of your exercises. Finally, don't forget to hydrate regularly and stretch well after each session to promote recovery and prevent aches.
Additional Aquagym Exercises
- Work the lower body and abdominals: Face away from the edge of the pool, leaving your legs in the water. Grab the edge with your arms and neck and pedal in the pool as if you were on a pedal boat. Do several sets of 30 seconds to 1 minute with 30 seconds of recovery.
- Work the hips and legs: Hold the edge of the pool with your right arm and perform elevations on the sides with your left leg. Keep your leg straight during the exercise. Do 3-4 sets of 20 repetitions then change legs. Do the same with leg beats backwards, facing the edge of the pool.
- Work the pectorals, back, arms and shoulders: Legs bent and back straight, hold a board or ball in front of you, arms outstretched. Inhale and bring the board towards you. Exhale, then extend the board in front of you.
- Work your arms and back: Standing, arms extended in front and shoulders under water, make scissors with your arms at a fast pace. Do 30 repetitions in total over 3 to 4 sets.
- Work your abs and refine the waist: Standing, hands crossed behind your head and elbows apart, make inclinations by raising your legs so that your knee touches your elbow, located on the same side. Exhale when raising your knee.
Aquagym for a Flat Stomach: 10 Effective Exercises
Here are 10 aquagym exercises for a flat stomach, to practice in a swimming pool, alone or during a supervised course:
- Alternating Knee Raises: Standing in the water, arms crossed over your chest. Raise one knee towards your chest while contracting your abdominals. Alternate right leg and left leg. This exercise stimulates the lower abs while improving balance.
- Leg Beats on the Back: Lie down in flotation, using a fry placed under the neck. Extend your legs and make small beats. Keep your abs contracted to maintain a stable pelvis.
- Aquatic Plank with Legs Extended: Lean on the edge of the pool, arms outstretched. Lift your legs horizontally and hold the position as long as possible. This strengthens the sheathing and improves abdominal tone.
- Crossed Scissors: In a semi-recumbent position (with or without fries), extend your legs at 45°. Cross them quickly in an alternating manner, while keeping your abdominals contracted. This exercise intensely solicits the obliques.
- Bust Twists: Standing, feet slightly apart, arms extended in front of you. Perform rotations of the bust from left to right. The water accentuates the resistance, strengthening the deep muscles of the waist.
- Aquatic Crunches: Sitting on a fry placed under the buttocks, bring your knees towards your chest while exhaling, then extend your legs while inhaling. This exercise imitates the traditional crunch, but without back pain.
- The Pedal Boat: Hold on to the edge or use a board to support your back. Perform a pedaling movement, legs bent. This strengthens the abdominal strap while stimulating the thighs.
- Dynamic Sheathing: Facing the wall, hands placed flat. Extend the body backwards as if to float horizontally. Contract all the muscles, maintain alignment, then bring your legs back to a standing position.
- Lateral Leg Raises: Standing, hold on to the edge of the pool. Raise your leg to the side by contracting your abs. Alternate. This exercise also targets the obliques and improves balance.
- Small Grouped Jumps: Perform small jumps by bringing your knees towards your chest, arms in front. This complete movement works the cardio and strengthens the center of the body.
Each exercise can be performed for 30 seconds to 1 minute, depending on your level. The sequence of a complete circuit lasts about 20 minutes.
Tips and Recommendations
- To get a more toned stomach, it is recommended to practice these exercises 2 to 3 times a week. The ideal is to integrate them into courses supervised by professionals to guarantee a good placement and a targeted effort.
- Always contract the abdominals during the movements.
- Breathe regularly to maintain good oxygenation.
- Hydrate after the session.
- Vary the exercises to stimulate different muscle groups.