Home Sports and Fitness Water aerobics: the best exercises!

Water aerobics: the best exercises!

by Josephine Andrews
Published: Last Updated on 214 views

The gentle movements may seem effortless, but water aerobics is a very effective workout for strength and endurance. Read here about the disciplines, how many calories you burn and why you shouldn’t forget to drink water when exercising.

Water aerobics: the best exercises

Water aerobics exercises are considered to be particularly easy on the joints and effective. They are therefore particularly suitable for seniors. You can do the exercises with various tools such as a board and a pool noodle, or you can do them without. We have summarized the best exercises for you.

You can find out which effective exercises there are and how they are carried out in the article Water aerobics: exercises .

Water aerobics: benefits

Water aerobics have positive effects on endurance, strength and coordination. In addition, it is recommended for the following complaints, among others:

Weak Cardiovascular System and Vessels : Exercising in water boosts the cardiovascular system. In addition, the water pressure acts like a massage and promotes blood circulation. The cool water also constricts the leg veins, so that less blood pools there if the veins are weak.

Overweight: In water aerobics, buoyancy counteracts gravity to a certain extent. The body weight is carried by the cool water. In this way, even people who are very overweight can train without putting excessive strain on their spine and joints.

Calories burned : Aqua aerobics can give the impression of not being strenuous due to the floating sensation. Due to the water resistance and the constant balancing in the “unstable” environment, however, it has a training effect that is about five times as strong as comparable exercises on land.

Because the thermal conductivity of the water boosts calorie consumption, half an hour of water aerobics can burn up to 400 calories, depending on the temperature, intensity and body constitution (height, weight, muscle mass).

This effect is intensified if you use dumbbells or weight cuffs or if you move faster during training. Losing weight is possible with aqua exercises (with a simultaneous change in diet ).

Joint problems and back pain: You only carry about a tenth of your body weight in the water. This relieves joints and muscles. At the same time, however, they are also strengthened because the water resistance is being worked against. In this way, the muscular holding systems around the joints and spine can be gently stabilized.

Knee surgery: According to one study, patients after a knee prosthesis were more flexible and had less pain if they started water aerobics six days after the surgery.

Water aerobics – what’s behind it?

But what exactly is behind the sport? Water aerobics, also known as aqua aerobics, is a holistic form of training. On the one hand it challenges the entire musculoskeletal system, on the other hand it strengthens the cardiovascular system. The advantage over other sports is that due to the buoyancy in the water, the joints are hardly stressed during the exercises. In addition, the liquid training environment trains your sense of balance, concentration and coordination.

The term water aerobics encompasses various disciplines. These include, for example

  • Aqua-Step , in which a low kick – the so-called step – on the bottom of the pool serves as the basis for the exercise
  • Aqua aerobics , in which certain exercises are carried out with special water dumbbells and/or pool noodles
  • Aqua power , an interval strength and endurance training in the water

To get started, it is advisable to train in a course under the guidance of a qualified trainer. In this way you learn how to carry out the exercises correctly and benefit from having fun in the group. In addition, the health insurance companies cover up to 80 percent of the costs if the course is recognized for prevention.

Water aerobics – the equipment

For sports in cool water, all you need as basic equipment is a bathing suit, pants or bikini. If bathing caps are compulsory in your swimming pool, you also need a cap. Otherwise you can train “topless”, because your head always stays above water during water aerobics. For this reason, swimming goggles are not necessary.

The tools used in some water aerobics exercises include paddles (plastic plates placed over the hands to increase water resistance), water dumbbells, pool noodles, rubber balls. Sometimes a step, a trampoline or a bicycle ergometer are used. As part of a course, these devices are usually provided by the pool operator and can be borrowed free of charge for the duration of the course hour.

Who is water aerobics suitable for?

If you want to start from scratch with water aerobics, you should first get the OK from your family doctor or a sports doctor. Basically, there is nothing wrong with regular aqua gymnastics for healthy adults. Due to its joint-friendliness and gentle movements, water aerobics are suitable for seniors as well as for people with orthopedic problems or overweight.

Some even offer courses for specific target groups with topics such as “back fitness” or “water aerobics for pregnant women”.

For whom is water aerobics not suitable?

Water aerobics (as the sole sport) are not suitable for strengthening bone mass in osteoporosis. Disciplines with changing loads and relief such as running or walking are more suitable for this.

Under certain circumstances, people with inflammatory chronic diseases such as rheumatoid arthritis should also refrain from water aerobics, since water above a certain temperature can promote inflammation. Asthmatics, on the other hand, often do not tolerate the air in indoor pools very well. In such cases, be sure to talk to a doctor first.

Water aerobics and pregnancy

A certain level of fitness helps expectant mums to cope better with the physical stress during pregnancy and childbirth. In addition, training can prevent or at least reduce the development of varicose veins.

Since training in cool water is gentler than on land due to the buoyancy and there is no risk of falling, water aerobics is recommended for expectant mothers. Often even special pregnancy courses are offered in the water.

Water aerobics mistakes to avoid

If you take part in a water aerobics course under professional guidance, the probability of doing something serious wrong is low. Nevertheless, there are mistakes that happen again and again, including for example:

Lack of warm -up : Aqua aerobics may not feel as strenuous as other disciplines, but it remains a sport that engages the cardiovascular system, muscles, tendons, and ligaments. That’s why you should warm up before starting the exercises, for example with gentle aqua jogging. Two to three minutes is enough.

Drinking too little: When you visit the indoor pool, you may have noticed that there are always a few drinking bottles at the edge of the pool with the fast freestyle swimmers. Rightly so! Even if you don’t notice that you’re sweating in the water, you’re still losing fluid that needs to be replenished. So take a plastic bottle (not a glass!) with water or a juice spritzer with you to water aerobics.

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