Pool fitness - exercises you can do yourself

Do you like to swim? Do you want to make this process more interesting, exciting and beneficial for your muscles? Then aquafitness will suit you. This is a concept that unites a huge number of formats and directions of training in water. Nowadays it includes both the classic aqua aerobics known to everyone and the newest trends, such as Aqua Cross Training, Aqua Bike, Aquaflat and the list goes on and on.

Evotren expert, aquafitness methodologist

“Aquafitness training is universal and suitable for people of different ages and genders”.

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Features of training in water

Aquafitness has a number of benefits.

Water is your best exercise machine. Any movement will be met with resistance. Therefore, water is a constant and effective exerciser. Performing exercises technically and with effort, you can achieve a good level of load on your muscles, even without using additional equipment.

Complex effects. Perhaps aquafitness is the best option for people who like to spend training time productively and effectively. After all, while exercising in water, the body gets both cardio load and training of all muscle groups without exception.
Strengthening of deep muscles. Most aquafitness exercises, unlike swimming, are performed in an upright position, which strengthens the inclusion of muscles supporting posture. And the need to maintain balance and keep this position throughout the workout increases efficiency.
Greater caloric expenditure. Because of the difference in temperature between water and land due to heat loss, a person expends 200-300 calories per hour more. This will definitely be a nice bonus for those who lose weight.
No shock load on the musculoskeletal system. The expulsive force of water expands the boundaries of possibilities for people with problems and diseases of the musculoskeletal system, promotes rapid recovery from injuries and diseases.
Associated hydromassage. Due to hydrostatic pressure, the work of all body systems, including the lymphatic system, is strengthened, and in combination with intensive exercises, the effect of hydromassage is created.

How to choose the type of training in water?

Choose a training format according to your fitness level and preferences. If you are a beginner or want training tailored to individual goals and objectives – it is better to take personal training with a competent trainer who will teach you how to perform exercises correctly, loading the muscles you need. If team spirit is important – group classes are ideal. It is also possible to train on your own, if you have access to a pool and know the necessary exercises.

What do I need for a class?

To start training, you will only need a special uniform and accessories for the pool: swimsuit/swimwear, cap, flip-flops and so on. Check in advance if you need a certificate to enter the pool and familiarize yourself with the rules.

Aquafitness is also interesting because you don’t have to have swimming skills to be successful . During training in the deep part of the pool uses special support equipment, and in the shallow part of the pool – exercises are performed with support on the bottom. You can also practice at the edge of the pool.

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Due to the favorable properties of water, people with many limitations on land, such as obesity, varicose veins, diseases of the musculoskeletal system, are allowed to exercise.

Contraindications to exercise are only some skin diseases, open wounds, allergies to chlorine, high body temperature and some acute diseases of cardiovascular and respiratory systems of the body. In such cases, a doctor’s consultation is mandatory.

Examples of exercises that are performed in the pool

Here are some basic exercises from aquafitness, they should be performed in the shallow part of the pool, that is, with support on the bottom.

Running (running )

التقنية

Take an upright body position.
Alternate leg movements as if you were running, lifting your thigh high up and then touching the bottom with your foot.
Use different variations: running in place or moving forward/backward/sideways.

Kicks

التقنية

Assume an upright body position.
Perform alternating kicks from the hip to the front/side/back.
That is, bend your leg at the knee and make a powerful heel kick, pull the toes towards you.

Cycle

التقنية

Take an upright body position.
Perform leg movements imitating cycling, alternately bend your legs at the knees and then push your heel down and lower your foot to the bottom.
Can be performed standing still and with forward mobility.

Cross country ski step

التقنية

Assume an upright body position.
Make alternating gliding movements with straight arms and legs back and forth, as when skiing. The feet slide along the bottom of the pool.
Can be done standing still or moving forward.

Jump

التقنية

Assume an upright body position.
Push off powerfully with both feet from the bottom of the pool, pull your knees up to your chest, then return to the starting position.
Use your hands to control your balance.

This is another fun way to try something new, add to your regular exercise routine, or start exercising.