Aquaaerobics is an excellent choice for people with injuries, with degenerative changes in joints and those who are overweight. Thanks to regular exercise, it is possible not only to improve the figure and efficiency of the body, but also to influence the biological age and delay the pace of development of civilization diseases.
Varied exercises conducted to the rhythm of music, with the use of special utensils increasing water resistance, have a comprehensive effect on the body. Their goal is to maintain and improve the level of physical fitness. Exercises are conducted in water at various depths. Shallow water training consists of submerging the body to waist, chest or shoulder height. Then the exercising person touches the bottom of the pool with their feet. This type of activity puts a burden on the skeletal system, although it is clearly smaller compared to exercise on land.
On the other hand, training in deep water consists of exercises in buoyancy belts, when the practitioner does not touch the bottom of the pool with his feet. Such training completely relieves the joints of the limbs and the spine. As a rule, exercise takes place in warmer water than during normal swimming activities to ensure optimal thermoregulation of the body.
Health benefits of aqua aerobics
Aquaaerobics is a safe and attractive form of physical activity for those who want to improve their cardiovascular and respiratory efficiency, increase muscle strength and endurance, and lose unnecessary kilograms. During an hour of aquaaerobic training, an average of 400-500 kcal is burned, which can be compared to running a distance of 1,5 km.
In addition, aquafitness increases the secretion of endorphins, improving mood and reducing stress levels.
It is also worth remembering that the health benefits of aqua aerobics are a consequence of the positive effects of the aquatic environment on the body. The blood supply to all tissues improves, blood vessels dilate and blood pressure is lowered.
Aquaaerobics is also an excellent body massage, effectively reducing swelling of the lower limbs. In order for aqua aerobics to be effective, it must be practiced regularly. Training should take place systematically 3 to 5 times a week and last from 20 to 60 minutes.
Aquaaerobics not for everyone?
There is an opinion that water exercises are not recommended for everyone. Until recently, doctors advised against this type of physical activity for people with osteopenia or osteoporosis. It was believed that prolonged unloading exercise may further reduce bone mineral density. However, this was not confirmed in research. Today it is believed that aqua aerobics is beneficial for everyone, especially perimenopausal women. But not only. It is also an excellent choice for people who suffer from joint pain or have had orthopedic injuries. Aquaaerobics can also be practiced by overweight and obese people, the elderly, pregnant, as well as people with reduced mobility and chronic back pain.
However, it must be remembered that there are also some contraindications to aqua aerobic. These include: unstable coronary artery disease, overt heart failure, valvular defects and severe arrhythmias, decompensated diabetes, infectious diseases, morbid obesity (BMI> 40), open wounds, allergy to chlorine and uncontrolled seizures. It should still be taken into account that any physical activity carries the risk of injury. Even as beneficial and safe as aqua aerobics.
Tekst: Lidia Banach