17 May, 2015

Personal fitness trainer, Delhi, tells you about Aqua aerobics

Aqua aerobics is workout done inside the water/pool. Any workout that you do in fitness center can be done inside the pool as well- Yoga, Pilates, kickboxing, Zumba, step aerobics, aerobics, cardio, sculpting, stretching, etc. Accordingly the name changes- Aqua Yoga or Yoqua, Aqua pilates or aqualates, Aqua kickboxing or aquaboxing, so on and so forth.

Why do all these inside the water? What are the benefits and effects?
These workouts are done in a waist high or maybe shoulder high water. The water has resistance and hence makes the workout more intense or challenging. It is like bearing a lot of weight and doing workout. Yet, it does not feel so challenging. In fact, water makes it gentle as it cushions the impacts on the joints. Water provides resistance but also has buoyancy. We also use many equipment or gadgets like webbed gloves, aqua shoes, step, thera band, Buoyancy bells and belts, noodles, balls, tubing etc.
Are these workouts exhausting?
Aqua workout does not tire you or even make you sweaty. In fact, you come out of water fresh and relaxed, despite burning a lot of calories. People do not find this workout hard at all.
Why is it so effective?
Water is 12-14 times thicker than air. Hence, working inside water really helps you to tone your muscles but does not cause any harm to your joints like knees, spine etc.
Water aerobics can help improve the physical and mental health of an individual. The environment can help you relieve stress and tension as the muscles are loosened once you let your body submerge in water. The little to no impact on joints and muscles helps you strengthen the body and lose weight.
Unlike swimming, vertical exercise seeks to maximize resistance, which results in a core challenge. Consequently, it is easier to keep those nasty midlife inches from accumulating in the area where they contribute to metabolic breakdown and all its associated diseases. Water can even improve and maintain balance as it unloads the spine. This form of exercise can relieve the wear and tear of joints and help you stay fit.
  The coordination factor: Low. You’re forced to move so slowly that you have time to think about each move.
  Who digs water aerobics: Anyone who likes the water, has injuries, or is in physical rehab. Water workouts are a terrific cross-training activity for runners, cyclists, and maniac aerobicizers. Water workouts are also great for pregnant women, older people, and people with multiple sclerosis, osteoporosis, or other degenerative diseases because moving through the water is much easier on your body.
  What to wear: A swimsuit that doesn’t creep up your rear end. Wear a pair of old sneakers or special aqua-exercise shoes so you don’t scrape your feet on the bottom. Shoes will add more resistance to your workout.
  Signs of a sharp instructor: Certification is a definite plus, but water-certification programs are few and far between. Safety should be the first priority in any class. A good instructor will identify non-swimmers and insist that they wear life vests at all times during water aerobics. In water running, all class members — even experienced swimmers — wear flotation vests.
Tips for first-timers: Choosing the right class is essential. You don’t want to dive in with a group of 90-year-olds with limited mobility unless, of course, you are one. If you’re trying to come back from an injury, look for classes with names like Rehab for Runners. Check with the doctor treating your injury to make sure you have the okay to take a class.
Water Aerobics Isn't Just For The Sick And Elderly

Water aerobics is for everyone, especially athletes who are training for a marathon or fear getting injured while training. For marathon runners, include some water running sessions in your workout. Water-based activities can increase a person's flexibility and help prevent injuries.

  • Aqua+ Taichi  =  Aquachi
The slow and gentle moves of Tai Chi are done in the water. Waving your hands in the clouds, the crane, etc.
Water Tai Chi (Ai Chi) is water exercise and relaxation program that has been created to help us enjoy the water in a flowing yet powerful progression. Ai Chi increases oxygen and caloric consumption simply with correct form and positioning in the water. It is a perfect relaxation technique for highly stressed, over-challenged clients, and it is ideal for creating improved range of motion and mobility. It was created by combining Tai-Chi concepts with Shiatsu and Watsu techniques and is performed standing in shoulder depth water using a combination of deep breathing and slow, broad movements of the arms, legs, and torso.
  •          Aqua+ Pilates  =  Aqualates
We cannot do mat or reformer based pilates in pool. So we use equipment like noodles, thera band, fitness stick for pilates for core strengthening and toning.
  •          Aqua+ taekwondo  = Taekwonaqua
All the kickboxing moves are used in water- jab, punch, kick, hook, upper cut, side kick, jog, jumping jacks. This really escalates the heart rate and burns tremendous amounts of calories.
  •          Aqua+ yoga  =  Yoqua
In water we go into deeper stretches than we can generally do on floor. It is best way to improve your strength and flexibility and to tone your muscles.

Aqua +Tango= Aqua Tango

This is beautifully done by two people together, working together in sync, harmony and coordination. It is very meditative and lot of fun. You walk together in embrace or sometimes open hold position. There are lifts and jumps and you have to balance. 

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