Sports
These aqua fitness trends are fun!
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Aqua fitness is more than splashing around and lures us into the pool with new courses, fun and quick success. Five trends and why they are good for us.
Into the water: The courses are fun – and fit
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Aqua Zumba: Get in shape with a pool party
That’s how it’s done: Choreographies are danced to Latin American rhythms, combined with water aerobics such as the dolphin leg kick.
That’s it: Aqua Zumba is an extremely effective cardiovascular workout and at the same time promotes mobility. Above all, fun should be the priority: singing and spraying are allowed.
2 out of 5
Aqua jumping: fat burning kick on the bouncy castle
That’s how it’s done: At the aqua jumping or bouncing, you jump to fast rhythms in belly-deep water on a one-by-one meter trampoline. Arm movements increase the difficulty of the workout.
That’s it: You burn about 1000 calories in 45 minutes. Because hopping demands the whole body – even on land – and the resistance of the water makes the exercises even more demanding. Posture and body awareness are also improved.
3 out of 5
Aqua Pilates: Power the gentle way
That’s how it’s done: The water variant of Pilates combines gentle strength and stretching exercises that require precise breathing and body control.
That’s it: Above all, the deep torso and back muscles are in full use, because if you stand on one leg in the water, you have to constantly fight for your balance. That’s why Aqua Pilates improves posture and body awareness even more effectively than on dry land.
4 out of 5
Aqua Biking: Shift up a gear
That’s how it’s done: You sit up to your chest on a water bike in the pool and can really get going. Advanced users use water dumbbells or so-called paddles to additionally strengthen the upper arms.
That’s it: Aqua Biking is a highly efficient strength and endurance training. Stomach, legs and bottom are strengthened. Additional arm movements challenge the whole body.
5 out of 5
Aqua-Boxing: Relaxed with power
That’s how it’s done: Martial arts movements are mixed with aerobic steps to music. You don’t fight against an opponent, but against the water.
That’s it: Aqua boxing is a perfect cardio and muscle workout that really works you out. A special plus: If you use the water as a sparring partner, you can ruthlessly let out your everyday frustration.
Exercising in water has several advantages: resistance, buoyancy and pressure are ideal for loosening, stretching and strengthening muscles. In water, all movements are performed slowly (after all, water density is 970 times higher than air density), but they are also all the more effective: one minute of aqua training is equivalent to five minutes of dry training. Due to the buoyancy, the body only has to carry ten percent of its weight. This protects ligaments, tendons and joints – ideal for people with back and joint problems.
In the water, the body automatically straightens up to maintain balance. This ensures good posture. The heart and circulatory system in particular benefit from the water pressure: the chest is compressed by up to three centimeters, making it harder to breathe in (good for the breathing muscles) and easier to breathe out. The heart works particularly economically under water. It pumps 15 to 20 strokes slower, but more powerfully than on land.
Training in the water also helps against cellulite: the permanent massage effect due to the water pressure and the frictional resistance promote blood circulation in the tissue. The metabolism works at full speed, the lymphatic system removes tissue fluid faster, which reduces swelling and congestion. Aqua fitness therefore helps reliably against heavy legs and prevents spider veins and varicose veins. And best of all: Even after an intensive workout in the water, there is hardly any sore muscles.
The best reasons for a workout in the pool
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Muscles grow faster
Every movement has to overcome more resistance than on land because water is 800 times denser than air.
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Higher calorie consumption
Because the body constantly gives off heat to the water and has to provide new energy for thermoregulation.
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The spirit recovers
Because you weigh only a tenth of your body weight, the sensitivity of the nervous system is reduced.
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Anti-cellulite program
Water acts like a compression stocking.
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All-round relief
Due to the floating state, joints, tendons, muscles and the spine are protected.
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Ideal for heart and circulation
The water pressure causes more blood to flow back to the heart – it acts like a vein pump.
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Can be done at any time
If the snowstorm is raging outside or the heat is sweltering: We can go to the swimming pool all year round – with a constant temperature.
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longer breath
Subjective fatigue is much lower in water than when exercising on solid ground. Due to the buoyancy of the water, which carries most of the weight, even overweight people have a “weightless” body feeling.
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No risk of overloading
Due to the water counter-pressure, you will feel your upper limits much faster and more intensely.
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Train once, benefit multiple times
Aqua fitness is suitable for many sporting goals: improving condition, preventing age-related problems, burning fat, general fitness, compensation for competitive athletes.
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recover quickly
If you train in the water, you don’t need a day of rest afterwards: no matter how strenuous the hour, you rarely get sore muscles.