Often wrongly compared to water aerobics, aquafitness is a much more effective, intense and above all much more fun activity ! To explain it in a few words, it is an aquatic sport with multiple activities which provides, from the very first sessions, numerous benefits , both for our well-being and for our figure .
Accessible to everyone , aquafitness is practiced by many athletes of all kinds as part of a cross-training program, complementing their original disciplines. The strength of this activity lies in its versatility and its ability to provide the benefits of numerous sports and much more! My name is Raphaëlle Leroy, and I wanted to share one of my many passions with you.
Aquafitness and its variations
Before even discussing the benefits, it would be wise to introduce you to different aquatic activities. Like any sport, you can choose a specific type of aquafitness to focus on one or more well-defined goals . There are numerous exercises, some more focused on cardio than others , and some on muscle strengthening , with or without equipment. There's something for everyone, and even if the choice seems complicated at first, you can base your thinking on your personal development objectives !
- You can therefore sign up for aquabike classes , which will mainly target the leg and abdominal muscles , excellent for cardio as well.
- Aquaboxing is the ideal ally for strengthening the arms and upper body in general; it is practiced with foam boxing gloves for optimal resistance in the water; leg and cardio work is not neglected either , on the contrary!
- Water aerobics , often underestimated because it's considered "too easy," is actually one of the few sports that tones the entire body in record time. It can be practiced with various equipment: the pool noodle is essential, but you can also use resistance bands under your feet, dumbbells , or weighted ankle straps .
- For those looking to burn a ton of calories, I recommend aquacardio. As the name suggests, its goal is to get your heart pumping and let off steam. No equipment is needed for this activity, and it's often done as an interval training session. This simply involves alternating between periods of work and rest. Each exercise is divided into short 2- to 3-minute intervals with quick changes to work on both muscle strengthening and cardio .
- Other aquafitness activities exist, such as aquazumba , pole dancing, paddleboard yoga, and stretching. Unfortunately, these activities are underrepresented and not widely available in clubs or through organizations that only offer them in very specific locations.
Aquafitness, yes, but for whom?
For everyone! There are no contraindications to practicing aquafitness. However, precautions should be taken if you have joint problems. Better safe than sorry, which is why I'm giving you a few tips before anything bad happens!
- For aquabiking, it's essential to adjust your bike correctly and adopt positions that don't force you to straighten your legs. It seems obvious, you might say, but it's always important to review a few basics – it can't hurt.
- For all other water activities, you must be careful of impacts , which can be quite jarring for your body. Although lessened by the water, they are still dangerous , especially for your back and knees .
- All pregnant women can also find special relaxation or aquagym classes specifically adapted to each expectant mother. It's also possible to register for any other aquafitness classes, but be aware that certain movements remain prohibited, such as abdominal exercises or breaststroke legs.
Aquafitness is therefore perfect for all those who want to have fun while working their bodies , reducing the impact of movements on them thanks to the water, because yes, this type of exercise is full of beneficial secrets!
Benefits for the body...
It is difficult to list all the benefits of all the different types of aquafitness because it is very likely that these sports are among the most effective physical activities for toning up .
- The most important thing to mention is the effect of water on the body. The water massages the submerged areas with a " rolling and kneading" motion that breaks down cellulite in just a few sessions. With a month of training and 2 to 3 sessions per week , you'll already start to see real changes in your figure and on the scale. Seeing real results is definitely motivating ! And here's a little tidbit to impress your friends at dinner: water resistance is proportional to the square of your speed. Simply put, by adjusting your speed, you can significantly increase muscle work. For example, to move twice as fast in water, you need to generate four times the power!
- In addition to the " palpate and roll " technique, lymphatic massage adds to the long list of benefits of working out in water. Say goodbye to heavy legs, edema, sleepless nights, and above all, post-workout muscle soreness ! It's estimated that in fresh water, the weight of a person immersed up to their chest varies from 15 to 20 kg . The body then weighs only a third of its weight , which facilitates movement .
- Water-based activities help prevent many illnesses and physiological problems . Aquatic sports like aquafitness don't just tone muscles. They also engage the respiratory system and cardiovascular system . The contraction and relaxation of muscles, as well as the various movements performed during aquagym, for example, promote blood circulation , improve venous return , and reduce water retention.
Above all, it's important to point out that water sports improve cardiovascular fitness without putting stress on the joints! Studies have shown that engaging in these activities can alleviate pain associated with osteoarthritis while strengthening joints . It may also help preserve bone density in menopausal women . Another study highlighted the medium-term effects of aquatic exercise, and the results are quite astonishing. People of all ages and backgrounds trained for eight weeks using an aquatic exercise program and managed to increase their muscle mass by an average of 24% ! This is sure to boost your body confidence , and much more!
… an impact on his well-being!
Because yes, in addition to the effects on the figure, aquafitness plays a vital role in our mental health and our mind , and here are some of its effects.
- During physical activity, the body releases hormones such as endorphins and dopamine , which reduce stress and help prevent anxiety and depression. These hormones also promote restful sleep , allowing you to enjoy a well-deserved rest !
- At the same time, when you exercise, your brain receives better oxygen. This acts as a boost for your brain, increasing your intellectual performance and, among other things, slowing down the aging of brain tissue to prevent certain disorders like Alzheimer 's disease . In short, exercise makes you smarter!
- The aspect of well-being shouldn't be forgotten either. You take a moment just for yourself, to unwind and clear your head, and we all agree that this helps us maintain a healthy and fit mind!
• An important and often overlooked point: aquafitness is a team sport that also fosters social connections ! The coach's support , the music , and especially the motivating effect of the group ... all of this encourages you to push your limits and challenge yourself . It's even said that the color of the water has a positive impact on our mood.
And what about swimming in all of this? What's so different about it?
Ultimately, swimming and aquafitness offer very similar benefits . They are almost identical, except that swimming focuses slightly more on endurance because a session often lasts longer than an aquabike or aquagym class , for example. On average, a swimming session lasts 1 hour and 30 minutes compared to 45 minutes for an aquafitness class. The differences become apparent when observing the structure of a workout. Swimming is a rather individual sport , while group aquafitness classes are held in small groups of around fifteen participants (depending on the facility, of course). It is therefore important to carefully choose your sports activity location based on your preferences and the facility where you feel comfortable .
Where to practice?
The advantage of this type of activity is that the answer to this question is very simple: wherever you want . It's possible to practice aquafitness almost anywhere, and even alone if you wish. Here are a few tips:
- Your local swimming pool probably offers classes, most often just aquagym and aquabike, but you might be surprised to discover other concepts.
- At aquafitness clubs and/or country clubs, you'll find numerous activities, most often running continuously throughout the day and with several coaches; this way you can choose the time, class, and coach you want. Convenient, isn't it?
- You can choose to go solo : in your own pool or one of your choice, or even in the sea . In the latter case, opt for a spot with calm , shallow water; I recommend the beaches near CAP3000 in Saint Laurent du Var or those of Golfe Juan. All you need is a pool noodle, a resistance band, and your Noliju Adventurer swimsuit (tested and approved by me in my many water activities)!
In conclusion, why water sports?
Because it's for everyone , regardless of age, body type, any health conditions you may have, or even your budget, you can enjoy aquafitness . With or without equipment, in a club, with friends, or on your own, you'll find an activity you'll love. If you're feeling a bit more adventurous , why not try a paddleboarding excursion on the sea? It's guaranteed to strengthen your thighs and arms! So what are you waiting for?
Never forget that the only limit is you!
No Limit, Just U!
Raphaëlle Leroy, State-certified sports instructor and Nolijette
