In the summer, aquagym is one of the best solutions to train yourself, lose weight and at the same time find relief from the heat. This discipline consists of performing the exercises you usually do in the gym in water. Aquagym is a sport that helps you to strengthen your muscles, shaping and toning your body, thanks to a series of free body movements or with the help of some tools. Moreover, the many advantages of aquagym make it a sport suitable for practically all. In the water, moreover, you can do many activities, such as the exercise bike in water and boxing water.
Discover the benefits of acquagym and try our aerobic circuit in the water to tone up at the beach or in the pool …
Acquagym: What is it?
It is a sport that takes place in water and has beneficial effects on the body, helping you lose weight and fight cellulite. During an aquagym course a series of gymnastic exercises are performed to the rhythm of music, which help to develop muscles and promote joint elasticity.
A physical activity that is inspired by moves belonging to dance, jogging, boxing, judo and aerobics. But all in the water: many advantages that are lacking in the gym. To take advantage of all the benefits of aquagym, you need to train at least three times a week.
On rest days, on the other hand, you can supplement your workout by following our buttocks, inner thigh or arms programs. In this way, you make the most of your work, achieving great results.
8 Benefits of acquagym
It is a sport suitable for everyone and is also recommended for athletes who are in the process of rehabilitation after an injury …
1 – Trauma is limited
Exercising in the water leads to a drastic reduction in the risk of accidents. In fact, inside a pool you will only experience 10% of your body weight. This means that the exercises have almost no impact on the joints, limiting the danger of incurring unpleasant traumas.
2 – It is suitable for overweight people and pregnant women
The lack of gravity you feel in the water makes this sport suitable for people who are heavily overweight and pregnant women. Do not stress the joints, the water aerobics ensures that the back and other parts of the body do not suffer the excess weight. Water helps you make fluid movements, which the extra pounds, out of the water, could make more complicated.
3 – Develop the body in a harmonious way
In water movements, use all the muscles in your body. This discipline, in fact, involves a series of exercises that allow you to develop your body evenly, which will become tonic and harmonious.
4 – Fat burning exercises
During training, you may seem to struggle less, but it is not. The water resists your movements, forcing you to try harder and spend more energy. This will help you consume more calories: from 300 to 500 calories.
5 – Promotes circulation
The movement of the water reactivates the blood circulation and helps to fight the defects caused by poor circulation. Varicose veins, water retention, swelling and heaviness in the legs.
6 – It is relaxing
Water has a relaxing effect on your mood, instilling a feeling of lightness and serenity. You can relieve pain, stiffness and stress. A sport, therefore, that is not only good for the physical but also for the mind.
7 – Toned buttocks and goodbye to cellulite
The aquagym, as confirmed by our fitness expert is optimal for thinning the lower body area. It helps burn off excess fat deposits on the buttocks and thighs and helps you fight cellulite effectively. Moreover, it combines the draining effect due to the water massage to the toning action that is obtained with the exercises.
8 – Water aerobics to combat back pain
Do you suffer from back pain? Water aerobics is the sport for you because it tones the muscles without putting excessive strain on your back. In water, the load on the spine is reduced: when immersed, the body in weightlessness is raised by 80% of its weight. Result: you protect your back in the water. So yes to water running exercises that have beneficial effects if you suffer from low back pain. You can combine aqua gym lessons with a physiotherapy program.
Aquagym: The lesson for legs and buttocks
Aerobic circuit in the water
This in-water training circuit is suitable for sportsmen, the elderly and those who are overweight.
It aims to …
- Strengthen the heart
- Tone the muscles of the legs and buttocks
- Improve endurance, strength, mobility and coordination.
Recommendations for properly running the circuit
- Heating: Heat the body by swimming or walking in the water for 15 minutes.
- Breathing: Try to control your breathing during the exercises to oxygenate you better: breathe in before the effort and exhale during the effort by sucking the navel towards the spine.
- Posture: Keep shoulders and back always straight and abdominal contracts during exercise.
- Movements: Perform large movements by opening your fingers to amplify the effort.
- Duration: The training is based on the execution time rather than the number of repetitions, so you can easily increase or decrease the intensity. Remember that the faster the movements, the greater the water resistance and therefore the effort. You can also make the exercises easier by moving to lower waters or by reducing the range of movements.
- Space: The pool and the sea are public places, so cut out a small space for your training, respecting those around you.
There are very few contraindications to the practice of aquagym: it is not recommended for those suffering from heart or respiratory failure and allergy to swimming pool chlorine.
Pregnant women should discuss with their gynecologist before practicing it. In any case, it is always advisable to undergo a medical examination before starting any sporting activity, including aquagym.
7 exercises for aquagym
These circuit in water is composed of 7 exercises of 1 minute each and must be repeated 3 times in a row. Between exercises, rest for 30 seconds. To get results, the advice is to run it at least 3 times a week, but if you want even every day!
This training circuit must be run in shallow waters (up to the chest), both at the sea and in the pool, so it is also suitable for those who cannot swim. If you are afraid of water, you can wear a floating belt.
1 – Quick walk back and forth
Immerse yourself in water up to your chest and walk forward, on your toes, helping you with your arms to give more thrust to the walk. The strides must be wide. Go back, using your fins to give speed to the movement. Move your torso back slightly. To be repeated for 60 seconds, alternating between forwards and backwards.
2 – Race back and forth
Race forward swinging your arms and bringing your knees to your chest. The bust should remain straight and the belly inward. Go back bringing your heels to your buttocks. To be repeated for 60 seconds, alternating between forwards and backwards.
3 – Jump on one leg
Stand up, lift your bent left leg and jump up for 30 seconds. Lift your right leg and perform the jumps on your left leg for another 30 seconds. Keep the upper body straight and the belly contracted.
4 – Jump of the frog
Stand on the spot, jump upwards, belly in and arms repelling water. Go back down and make another jump, opening your legs, bringing your knees upwards and keeping your upper body straight. Repeat the exercise for 60 seconds, alternating the two types of jump.
5 – Flying football
Stand up, in place, kick forward with the left half-tense leg, keeping your back straight and pushing water down with your arms to balance the weight. Return the leg to the ground and pushing on the legs, make a jump carrying the right leg straight forward and the left leg bent forward. Repeat for 60 seconds, alternating between kick and jump.
6 – Jumping jack
Stand on the spot, perform jumps with your legs apart, bringing your arms down to increase the power of the jump. The bust should remain straight and the belly inward. When you land on the bottom of the pool, slightly bend the half-closed legs. To be repeated for 60 seconds.
7 – Aquatic lunges
Standing on the spot, arms at your sides perform a lunge by bringing forward the bent right leg and keeping the left leg stretched with the foot resting on the tip. Raise your arms out in front of you so that they are parallel to the bottom of the pool. Return to the starting position and perform the lunge with the left leg. To be repeated for 60 seconds.