Who does not want to be fit and healthy? But what do you do if your usual training programme on land gets too monotonous or your joints actually start to ache? A good alternative is to work out in water, the healing effects of which many cultures have taken advantage of for over 2500 years.
The term aqua fitness encompasses the modern versions of traditional water aerobics, which range from gentle exercise via muscle strengthening to intensive cardiovascular training. The American Olympian Mary Sanders sparked enthusiasm for aqua sports in the early 1990s. She developed a health-oriented whole body training programme in the water as part of the course that she later taught at the University of Reno. Now, aqua fitness programmes are often standard in many fitness studios, swimming clubs as well as hotels and sports centres all over the world.
Non-swimmer? Jump in!
You don't need to be an excellent swimmer to benefit from exercise in the refreshing water. As you are in a vertical position when doing aqua fitness programmes, unlike swimming, inexperienced participants are also able to do the exercises in the familiar upright position.
In principle, this form of water sport is suitable for everyone. The physical weightlessness and the fact that the intensity of the exercise can be controlled mean that pregnant women, the elderly, unfit and overweight people can train without putting themselves at risk, as can people with musculo-skeletal complaints, rheumatism, asthma, osteoporosis and even cardiovascular diseases. The only exceptions are acute illnesses, for the rule of thumb concerning those is no sport, neither on land nor in water!
In Archimedes' wake
Aqua fitness today is still governed by what Greek scientist Archimedes discovered as early as the 3rd century BC, namely, that the person exercising has to work against a high resistance owing to his physical weightlessness and the force of the water. As such, his movements are curbed, which makes them both more difficult and better, as sudden strain on muscles and joints is not possible. At the same time, the cardiovascular system is strengthened and endurance and muscle strength increased. Comparable exercises on land do not have the same effect, because against the force of water, our bodies have to work considerably harder, and thus the exercise is that much more effective. After all, resistance in water is 900 times that of air.
Strengthening body and mind
The water resistance can be deliberately increased with additional aids like dumbbells or so-called aqua mitts, gloves which increase the surface area of the hand, to strengthen particular muscles and improve bone mass. The stimulus of the water resistance promotes calcium storage and cell construction in the bones and thus even counteracts the feared condition osteoporosis.
The positive massage effect of the water on the skin, muscles and connective tissue must also not be forgotten. And improved circulation leads to tauter skin. In addition, co-ordination of movements when floating promotes our sense of balance and ability to concentrate. However, the cooling effect of the water can cause minor to major overexertion without the person realising, although the risk of injury is generally regarded as minimal.
Contemporary aqua fitness
Aqua walking offers a light introduction to aqua fitness. Participants practice walking movements in waist-high water, which are more effective than the same movements on land especially for increasing strength and endurance. This is the perfect first course for inexperienced participants in particular.
Aqua jogging is a fat-burning, high-intensity method of training. It takes place in deep water, with participants positively swaying in the water, as buoyancy aids like swim belts or life jackets prevent contact with the floor. It has been proven that jogging in water, which is a very demanding form of exercise, for at least 30 minutes two to three times a week, promotes strengthening of the leg muscles by 20 to 40 percent.
Aqua aerobics, aqua step and aqua dancing are derived from the courses offered by traditional fitness studios. They place increased demands on the participant's flexibility and co-ordination, but offer an effective workout which is a lot of fun. An instructor at the poolside leads the group in the water by demonstrating various steps.
Aqua boxing is a real power training session. Participants fight against an imaginary opponent and the force of the water using martial arts movements derived from classic boxing or the popular sport of Thai boxing. This form of exercise reduces everyday stress to a minimum, while greatly improving flexibility, strength and co-ordination.
Aqua stretching is a slower, relaxing form of exercise to achieve mental balance. Stretching movements are made easier by the upward swell of the water, while the lightly heated water reduces muscle tone and thus makes the muscles altogether softer and able to stretch more.
Incidentally, many health insurance companies also understand the importance of the positive effects of aqua fitness on our health and thus sometimes pay wholly or partly for certain aqua courses. So if you don't fancy dry exercises anymore but also want to benefit from the power of water, there is only one thing to do: Jump in!
The term aqua fitness encompasses the modern versions of traditional water aerobics, which range from gentle exercise via muscle strengthening to intensive cardiovascular training. The American Olympian Mary Sanders sparked enthusiasm for aqua sports in the early 1990s. She developed a health-oriented whole body training programme in the water as part of the course that she later taught at the University of Reno. Now, aqua fitness programmes are often standard in many fitness studios, swimming clubs as well as hotels and sports centres all over the world.
Non-swimmer? Jump in!
You don't need to be an excellent swimmer to benefit from exercise in the refreshing water. As you are in a vertical position when doing aqua fitness programmes, unlike swimming, inexperienced participants are also able to do the exercises in the familiar upright position.
In principle, this form of water sport is suitable for everyone. The physical weightlessness and the fact that the intensity of the exercise can be controlled mean that pregnant women, the elderly, unfit and overweight people can train without putting themselves at risk, as can people with musculo-skeletal complaints, rheumatism, asthma, osteoporosis and even cardiovascular diseases. The only exceptions are acute illnesses, for the rule of thumb concerning those is no sport, neither on land nor in water!
In Archimedes' wake
Aqua fitness today is still governed by what Greek scientist Archimedes discovered as early as the 3rd century BC, namely, that the person exercising has to work against a high resistance owing to his physical weightlessness and the force of the water. As such, his movements are curbed, which makes them both more difficult and better, as sudden strain on muscles and joints is not possible. At the same time, the cardiovascular system is strengthened and endurance and muscle strength increased. Comparable exercises on land do not have the same effect, because against the force of water, our bodies have to work considerably harder, and thus the exercise is that much more effective. After all, resistance in water is 900 times that of air.
Strengthening body and mind
The water resistance can be deliberately increased with additional aids like dumbbells or so-called aqua mitts, gloves which increase the surface area of the hand, to strengthen particular muscles and improve bone mass. The stimulus of the water resistance promotes calcium storage and cell construction in the bones and thus even counteracts the feared condition osteoporosis.
The positive massage effect of the water on the skin, muscles and connective tissue must also not be forgotten. And improved circulation leads to tauter skin. In addition, co-ordination of movements when floating promotes our sense of balance and ability to concentrate. However, the cooling effect of the water can cause minor to major overexertion without the person realising, although the risk of injury is generally regarded as minimal.
Contemporary aqua fitness
Aqua walking offers a light introduction to aqua fitness. Participants practice walking movements in waist-high water, which are more effective than the same movements on land especially for increasing strength and endurance. This is the perfect first course for inexperienced participants in particular.
Aqua jogging is a fat-burning, high-intensity method of training. It takes place in deep water, with participants positively swaying in the water, as buoyancy aids like swim belts or life jackets prevent contact with the floor. It has been proven that jogging in water, which is a very demanding form of exercise, for at least 30 minutes two to three times a week, promotes strengthening of the leg muscles by 20 to 40 percent.
Aqua aerobics, aqua step and aqua dancing are derived from the courses offered by traditional fitness studios. They place increased demands on the participant's flexibility and co-ordination, but offer an effective workout which is a lot of fun. An instructor at the poolside leads the group in the water by demonstrating various steps.
Aqua boxing is a real power training session. Participants fight against an imaginary opponent and the force of the water using martial arts movements derived from classic boxing or the popular sport of Thai boxing. This form of exercise reduces everyday stress to a minimum, while greatly improving flexibility, strength and co-ordination.
Aqua stretching is a slower, relaxing form of exercise to achieve mental balance. Stretching movements are made easier by the upward swell of the water, while the lightly heated water reduces muscle tone and thus makes the muscles altogether softer and able to stretch more.
Incidentally, many health insurance companies also understand the importance of the positive effects of aqua fitness on our health and thus sometimes pay wholly or partly for certain aqua courses. So if you don't fancy dry exercises anymore but also want to benefit from the power of water, there is only one thing to do: Jump in!
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