Aqua fitness - areas of application, implementation and training equipment

Aqua Fitness: A Definition

Aqua fitness involves different exercises

Compared to sports that are carried out on land, aqua fitness can be practiced in a way that is easy on the joints . After all, the water provides the body with buoyancy, so that your own weight accounts for just ten percent of your actual body weight . This relieves the joints during athletic training.

Nevertheless, the water offers the athlete its own resistance, so that the exercises can seem quite strenuous. If additional aqua training equipment is used, the intensity of the exercises can be increased further .

The aim and purpose of aqua fitness is to increase endurance, mobility and strength and to promote relaxation . This full body workout is enjoying growing popularity and is considered a fitness variant of classic water aerobics.

Aqua fitness can be practiced in both shallow and deep water . In addition, sports equipment such as

be used. The various aqua fitness exercises primarily train the torso, arms, legs and buttocks in order to increase mobility, endurance and strength.

Variety of offers

The numerous aqua fitness offers include:

In this way, a suitable offer can be found for every woman or man. In aqua fitness, a distinction is made between shallow water training , in which the optimal water depth is between 1.20 meters and 1.30 meters , and deep water training , in which there is no longer any contact with the ground .

The variants aqua aerobics and aqua step

In recent decades, various independent aqua fitness exercise programs have been developed, bearing in mind the wide range of exercise options. You can even do boxing or kickboxing here.

Aqua aerobics and aqua step are more common. Both forms

This is often seen as a very mild workout that still reaches all the functions of the musculoskeletal system. Underwater sport may look relatively effortless, but it still has an effect: the breakdown of unwanted fat deposits is a little faster than with comparable exercises that are carried out outside the pool.

Aqua gymnastics

The best-known of all the programs is probably that of water aerobics. Here the muscles of the body are trained .

The ability of the arms and legs to move faster and more powerfully should also be trained . All limbs are therefore included in the exercises.

Due to the effect of the water, which creates a greatly increased resistance for the body, even small movements can have a strengthening effect. In aqua gymnastics, the main focus is on the function of the body : its muscles and tendons should work optimally.

The processes are quite complex and consist of complex variants. Here it is not just about the powerful, but above all the correct execution of the workload.

The aqua aerobics

In contrast to water aerobics, water aerobics are increasingly based on the endurance of the athletes. Although a balance between strength and condition is also sought here, the athlete should be able to maintain his strength for as long as possible.

The exercises consist of fixed choreographies , which were mostly modeled on dance. Since the body is perceived to be about 80 to 90 percent lighter in water than on land, many training contents can also be implemented much more easily and quickly.

The effect sets in sooner; Fats are burned after just a few minutes. Calorie turnover increases. Although this form of sport is not primarily aimed at the muscles, it also has a strengthening effect.

The Aqua Step

Compared to the two training variants mentioned above, the aqua step aims to strengthen the legs . Although the arms and shoulders are also used during the exercises, this is done more casually.

A small step or other elevation can be attached under water , onto which the athlete jumps, climbs or leaves again at high speed according to the trainer's instructions. Such exercises are also highly suitable for fat loss. In addition, it is often seen as a very gentle option, not only to train the legs, but also to strengthen the lower back and buttocks.

Decide on a case-by-case basis

The athlete should first weigh up which of the options he chooses. The question of whether the program should focus more on general fitness or muscle building is medically significant, not least for people who are ill or injured in an accident.

Not infrequently, the foundation stone of a comprehensive regeneration is seen in the water, which only focuses on sports equipment and weights in the further steps. Likewise, the exercises in the wet element can be seen as preventive measures against injuries to ligaments and tendons or fractures in bones and joints.

Whether with a medical background or as a fitness opportunity for free moments: Movement in the water is not only fun, but also strengthens the entire body .

Advantages and areas of application

The exercises work the entire body instead of just looking at a few muscle groups in isolation. So come too

on your costs. To increase the effect, light sports equipment is usually used , which can then be moved in the water against the resistance. The training is considered to be very gentle and should therefore also help pregnant or sick people.

The advantage of aqua fitness lies in the favorable physical conditions of the water such as

Since the body only weighs ten to twenty percent of its own weight in the water, the joints can be relieved , for example.

The difficult balance can be used for targeted training. In addition, the resistance in the water is up to fifteen times higher than on land, which means that endurance and strength can be optimally trained .

Through a specific dosage of surface area and speed of the water, the training can be designed in a targeted and individual manner .

Aqua fitness is suitable for all ages

Furthermore, water pressure and conductivity have a positive influence

The increased water pressure also has a positive effect on the skin and connective tissue, which makes water training particularly suitable for women with cellulite or weak connective tissue.

Through regular aqua fitness training

In addition, aqua fitness is also suitable for reducing weight and as a rehabilitation measure after injuries.

target group

In principle, aqua fitness is suitable for anyone who feels good . However, if you suffer from acute internal or neurological diseases, you should better avoid the water exercises. If you have heart problems or high blood pressure, you should consult a doctor before doing this, as caution is advised in this case.

However, there are no problems

since the joints are spared during aqua fitness. However, if discomfort or pain occurs, an exercise should always be stopped.

Equipment and various exercises when conducting aqua fitness

In addition to comfortable swimwear, the optimal equipment also includes aqua fitness shoes, which ensure good traction. A drinking bottle should also be available to compensate for the loss of fluids during training.

Aqua fitness courses are offered in swimming pools and fitness studios. Those who start aqua fitness should look for a place where they feel comfortable for the first hour and gradually familiarize themselves with the properties of the water.

There are numerous exercises for carrying out an aqua fitness training, such as:

These exercises can be done in shallow water with ground contact . Aqua jogging can be used for deep water training.

In addition, numerous aqua fitness sports equipment can be used, such as:

The meaning of the training equipment

Manufacturers have now come up with a number of different products as training equipment for aqua fitness sports. These are usually made of neoprene or foamed plastic.

Either the materials improve the gliding ability in the water or they have a high level of buoyancy. Both properties can be used positively depending on the exercise and sport.

The buoyancy of the training device can ensure that the athlete is kept on the water surface or it can be used as training resistance. Compared to air resistance, water resistance is up to twelve times higher.

Below you can find out more about the individual training aids and devices in particular...

neoprene gloves

The special properties of neoprene

Neoprene is a synthetic rubber that has excellent physical and chemical properties . It is extremely weather resistant, resistant to ozone and most chemicals; it is also very stable and yet flexible.

Depending on the type of production, neoprene has a good to very good insulating effect, making the material ideal for use in various sports textiles. In particular, they are used in water sports. In order to protect the material from mechanical damage, it is usually covered with a textile fabric on both sides.

Characteristics and areas of application of the neoprene gloves

Neoprene gloves can be seen as clothing on the one hand and as a training aid on the other. They are worn to protect against the cold or used as an auxiliary device for breaststroke, sometimes also for other swimming styles or for aqua jogging.

Manufacturers offer them in different designs and sizes .

At the same time, the material reduces surface friction with the water. For the aqua athlete, this means a higher training effect and an optimization of his arm strength .

Wearing neoprene gloves while swimming improves your swimming technique and ultimately your performance . However, it is important that the glove fits perfectly.

It should neither slip off your wrist nor constrict you in any way. Due to the good insulating effect, the neoprene gloves have proven themselves at low water temperatures indoors and outdoors.

Aqua Dumbbells

Aqua dumbbells are used in water aerobics. They are used as barbells or as single dumbbells. In addition to padded handles , the latter usually have an additional hand strap , which prevents the dumbbells from slipping out of your hands.

Aqua dumbbells are available in different sizes and weight classes so that the training resistance can be changed. For better buoyancy in the water, the weights are provided with a pressure-resistant foam made of foamed vulcanizate.

The dumbbell training in the water is a strength and movement training at the same time, which can be carried out very gently on the joints. For this reason it is suitable for

Aqua Disc

The Aqua-Disc is a disc about 25 centimeters in diameter made of hardened foam. It has ergonomically shaped grip holes for the fingers and thumb. These make it easier for the user to hold the discs securely in their hands during exercises.

The material and the size of the aqua discs are such that the devices have a relatively high level of buoyancy . For the user, this means a fairly large training resistance that has to be overcome in the water.

If the disks are used above water, they are very light. Therefore, they can be used not only for fitness and strength training, but also in gymnastics and physiotherapy.

Many users of Aqua-Discs report that they were able to remedy existing back problems after just a short, ergonomic and regular training session. The advantage over strength training "on dry land" is that the training is gentle on the joints. The use of aqua discs is also very popular in senior sports.

Depending on the vendor, aqua discs are sold individually or in pairs . This can initially lead to irritation for newcomers. It is advisable to purchase a set of two discs of the same type, since both hands must be equipped with one disc each to perform all exercises properly. The water features area may be an exception.

Aqua Twins

Aqua-Twins are a type of sandal worn in the water. Instead of a sole, Aqua-Twins have a large stepping surface made of hardened foam.

It ensures that the water resistance increases when walking or pedalling. Thus, Aqua-Twins make exercises in water aerobics and aqua jogging more effective.

So that the Aqua-Twins fit perfectly , they can be adjusted to the foot size using a Velcro fastener. They must not be constricting and they must not slip off the foot. Since it only makes sense to use the Aqua-Twins in pairs, retailers offer them as a set.

Contrary to their actual function, Aqua-Twins can also be used to strengthen the arm and back muscles. They are held in their hands.

Some models can be converted to work as both Aqua Discs and Aqua Twins by removing the Velcro mounts. This makes a very versatile practice possible.

leg swimmer

Leg swimmers are training devices made of hardened foam, which was created by vulcanization . This has received a robust structure in which many tiny gas bubbles are enclosed. They have an insulating effect and change the properties of the material.

Leg swimmers are worn in the rear foot, ankle and calf areas. They can be fixed with an integrated Velcro strip or several Velcro fasteners. For an even better fit, manufacturers offer their models in different sizes.

Water sports enthusiasts use leg floats

Due to their material, a higher buoyancy is achieved. When moving the legs under water, the athlete has to make more effort so that an optimal training effect is achieved.

However, not every model is suitable for every type of aqua fitness. Higher leg swimmers guarantee a better hold, as they offer several Velcro fasteners, but they can restrict the freedom of movement of the legs, which can be a hindrance, especially in water aerobics. It is therefore advisable to try out different models before making a purchase.

power sticks

Powersticks are training devices made of foamed plastic. Their length is between 50 and 100 centimeters.

Its shape is similar to the aqua noodle , which is also used in water features. In contrast to the aqua noodle, power sticks have a handle at both ends that consists of a silicone or rubber band. This allows them to be held securely and used comfortably for a wide variety of exercises.

For example, the silicone straps can also be attached to the feet. In senior sports, the bands make it easier to grip and make using the exercise equipment safer.

Powersticks can also be used in rehabilitation after accidents, operations and to prevent muscle diseases. Powersticks are mainly used in water aerobics.

Due to their material, they have a high level of buoyancy , which increases water resistance. If the stick is to be carried under the water with the hands or feet, this costs the athlete a certain effort. In this respect, practicing with this training device trains special muscle groups. Depending on the exercise

claimed.