Discover the power of water training!
Water training isn't just about swimming! Aqua fitness, aqua aerobics, and aqua jogging are all great activities that combine effectiveness with pleasure. Perfect for hot summer days!
Why water training?
1. Gentle on joints
Water reduces joint strain by 90%! Ideal for people with:
- Problems with knees, hips, back
- Overweight
- Pregnant
- During rehabilitation
- For seniors
2. High efficiency
The resistance of water is 12-14 times greater than that of air!
- Burn more calories
- Muscle strengthening
- Improving performance
3. Full body workout
Every movement in the water engages many muscle groups simultaneously.
4. Natural massage
The water massages the body, improving circulation and reducing cellulite.
5. Cooling down
You won't overheat! Perfect for summer.
6. Lower risk of injury
Soft landing, no falls.
7. Relaxation
Water has a calming effect on the mind.
Types of water training
Swimming
Benefits:
- Cardio + strength
- Whole body
- Improving breathing technique
Styles:
- Crawl - the fastest, the most calories
- Back - good for the back
- Frog - gentle, good for beginners
- Butterfly - the most difficult, the most powerful
Aqua aerobics
What is it: Water aerobic exercise to music
For whom: All levels, often in groups
Benefits: Fun, group motivation, comprehensive training
Aqua jogging (running in water)
What is it: Running in deep water (often with a swim belt)
For whom: Runners, people undergoing rehabilitation
Benefits: Cardio without stressing the joints
Aqua cycling
What is it: Indoor cycling in the water
For whom: Spinning enthusiasts
Benefits: Intense cardio + leg strengthening
Aqua yoga/pilates
What is it: Yoga or Pilates in shallow water
For whom: People looking for relaxation + strengthening
Benefits: Balance, flexibility, core strength
Aqua HIIT
What is it: High Intensity Water Intervals
For whom: Advanced
Benefits: Maximum fuel burn, strength building
Water exercises - examples
For beginners (shallow water)
1. March in the water
- March in place, lifting your knees high
- Hands help (movement as if walking)
- 2-3 minutes
2. Jumping jacks
- Like on land, but in water
- The resistance of the water increases the difficulty
- 20 repetitions
3. Kicks
- While standing, kick your leg forward
- Alternately
- 15 with each leg
4. Crossing arms
- Arms straight out to the sides
- Cross in front of you under the water
- 20 repetitions
For intermediate level players
1. Running in the water
- Running in place or forward
- Knees high!
- 1-2 minutes
2. Squats
- As on land
- The water adds resistance when standing up
- 15-20 repetitions
3. Swing jumps
- Jump out of the water as high as possible
- Hands help
- 10-15 repetitions
4. Side kicks
- Leg to the side, high
- Keep your balance
- 12 on each side
For advanced (deep water)
1. Aqua jogging
- Running in deep water (feet do not touch the bottom)
- Swim belt optional
- 5-10 minutes
2. Bike
- Lying on your back (with a raincoat or belt)
- Movement like on a bicycle
- 1-2 minutes
3. Scissors
- Vertically in the water
- Scissor legs (fold/fold)
- 20 repetitions
4. Tuck jumps
- Jump up, pull your knees to your chest
- 10-12 repetitions
Sample aqua fitness workout (30 minutes)
Warm-up (5 min):
- Water walk - 2 min
- Jumping Jacks - 1 min
- Crossing arms - 1 min
- Kicks - 1 min
Main part (20 min) - 4 rounds:
- Water run - 1 min
- Squats - 15 reps
- Jumping - 12 reps
- Side Kicks - 10 each side
- Crossing arms - 20 reps
Rest between rounds: 30 sec
Starvation (5 min):
- Easy walking - 2 min
- Water stretching - 3 min
Aqua fitness equipment
Basic:
- Swimsuit: Comfortable, well-fitting
- Swimming goggles: If you dive
- Cap: Optional
Additional (increases intensity):
- Water Dumbbells: Resistance to Movement
- Swim Belt: For deep water exercises
- Rain: Support, various exercises
- Water Gloves: Increase Resistance
- Aqua noodle: Support, balance
Tips
- Water depth: Ideally up to your chest
- Temperature: 27-30°C - comfortable for exercise
- Hydration: YES! You sweat even in water.
- Technique: Controlled movements, full range
- Breathing: Regularly, do not hold your breath
- Safety: If you can't swim - shallow water!
Burning calories
Depending on intensity:
- Swimming (moderate): 400-500 kcal/h
- Swimming (intense): 600-700 kcal/h
- Aqua aerobics: 300-500 kcal/h
- Aqua jogging: 400-600 kcal/h
- Aqua HIIT: 500-700 kcal/h
Who is aqua fitness NOT for?
- People with water phobia
- Unhealed wounds, skin infections
- Some heart diseases (consult your doctor!)
Where to practice?
- Pool: Aqua aerobics group classes
- Sea/Lake: Natural training (watch out for the waves!)
- Private Pool: Solo Training
Weekly plan
Monday: Swimming 30 min
Wednesday: Aqua aerobics 45 min
Friday: Aqua HIIT 25 min
Sunday: Relaxing swim 20 min
Remember
Water training isn't just a "lazy" workout! The water's resistance makes every movement a challenge. It's a fully fledged, effective workout that's also gentle on your joints and enjoyable!
Perfect for summer: Workout, cool down, and have fun—all in one! 🏊♀️💦