It's the ideal workout for those who need a gentle but challenging workout. In the water, there is no strain on your joints and the high resistance of the water guarantees a high heart rate.
Below, you can read more about the physical and mental benefits of aquatic gymnastics and get advice on how to get started with this form of exercise.
What is aqua aerobics?
Aquatic gymnastics is an effective full-body workout where you perform exercises that can be done with or without equipment. If you suffer from muscle or joint injuries, this is the ideal workout for you. When you move in the water, there are no shocks that negatively affect your joints. That's why many arthritis patients choose to do gymnastics in the water.
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There is good resistance in the water, which creates physical challenges for you without straining your joints and muscles.
When you do gymnastics in the water, you activate many more and smaller muscle groups than you would otherwise with conventional gymnastics or physical exercise.
There are men and women of all ages who practise aquatic gymnastics. The training is primarily organised in classes, where you can sign up according to a specific level.
With water exercise, you're not only strengthening your muscles, joints and cardiovascular system. You'll also work your laughter muscles, as many movements and exercises are fun to do in the water, and you'll learn new things about your body.
You'll get a fun, intense and effective workout with aqua aerobics. For many people, it's the fun element that helps motivate them to be physically active.
Get started with water aerobics
No prior training or exercise experience is required to get started with aqua aerobics. It's a popular form of exercise, which is why you'll find classes offered in many of the country's largest cities.
The training will take place in a swimming pool. When you join a class, an area of a pool in the swimming pool will be screened off so that you and your class can be free to be active with your training.
To find the right offer and get started with aquatic gymnastics, you can use the following mini-guide:
- Start by searching for training offers online (either with a broad or narrow search)
- Get an overview of offers (There may be specialised classes offered in different cities)
- Sign up with a digital registration
You can find out which swimming pools in your neighbourhood offer classes with a Google search. You can also look on Facebook, where there are often pages or groups for local activities. For example, if you're looking for aqua aerobics, you should be able to find it on Google or Facebook.
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The benefit of searching on Google is that you get more choices. There may be specific classes you want to join. It could be a class for pregnant women, a senior class or a kids' class if it's your son or daughter who wants to get some fun exercise.
Special about aqua aerobics for pregnant women
With a growing belly that's getting heavier and heavier, water exercise is the perfect relief for your body. As a pregnant woman, there are plenty of opportunities to keep your fitness levels up, get your heart rate up and strengthen your body.
With aqua aerobics, you can prevent lower back and regular back pain, and you'll have a great and fun experience in a class with other pregnant women of different ages.
Many pregnant women suffer from lower back and pelvic pain. When you're in water, the strain and weight is lifted, allowing you to move more freely.
Exercise doesn't just benefit you. It also has a positive impact on your kid.
You'll have the opportunity to take time to pamper yourself when you join a small class with other pregnant women. You'll be taught by an instructor, with each exercise carefully programmed for your bodies.
Get fit with aqua aerobics - Fitness, strength, and flexibility
Do you want to strengthen all the joints and muscles in your body with a single workout? Water aerobics is the perfect workout for developing fitness, increasing strength in the body's major muscle groups and improving joint flexibility.
Instead of working out on machines or with weights, you get a natural resistance from the water. This gives you the same effect as training with strength equipment. The big advantage is that you don't risk overloading your joints when exercising in the water.
In the warm water, all muscles are warmed up, so you can train both large and small muscle groups. This gives you increased flexibility in your body, which will benefit you in everyday life.
You get both mental and physical benefits from doing gymnastics in water, such as:
- Effective and challenging full-body workout
- Increased flexibility
- Pain prevention
- Opportunity to join a class that matches your level
- Fun and varied workout
- Improved fitness and strengthened cardiovascular system
- Gentle training for those with physical problems
When you want to get fit, it's important that you sign up for a class that matches your level. Many of the larger clubs that offer aqua aerobics allow you to choose classes based on your training experience.
You will get the most out of your training when you join a class where you are taught exercises that suit your level of difficulty.
Water gymnastics exercises
When you are instructed, you will work with different exercises. Some are performed with foam rubber tools, while others are without.
Warm-up and standard exercises
The first part of the workout will usually begin with a warm-up. It's significant that your muscles are warm so that you can have full freedom of movement in the water and avoid injuries from overstretching.
Here you will do leg, back and arm stretching exercises, which are often recognizable exercises that you can also perform on land. In the water, there will be increased strain due to the resistance of the water.
Training with foam tools
Foam rubber equipment is perfect training equipment for aqua gymnastics. They give you plenty of exercise variation, allowing you to stay in a horizontal position during demanding exercises. There are many designs and versions of foam equipment.
Due to the water's resistance, you don't need weights to get physically challenging in the water.
For more advanced classes, real weights can be used.
Whatever accessories are used, you will be able to borrow them from the swimming pool where you train. There is also the option to buy it yourself if you've developed a taste for training and want your own equipment.
Equipment for water aerobics
When you do gymnastics in water, equipment helps to give you a more versatile, comfortable and challenging workout. You can make use of the following accessories, among others:
- Aquaorm (Also known as “foam bar”)
- Swimming clock
- Finger paddles
- Exercise bands/elastic bands
- Foam board/swim board
- Nose clip
- Swimming cap and swimwear
- Swim bag
- Diving goggles
Equipment for aqua aerobics comes in the form of both training equipment and personal accessories. Swimsuits, swim bags and nose clips are basic equipment, while aqua worms, swim watches and finger paddles are equipment that can make your workout more effective and motivating.
When you care about your training, you need the best equipment for your needs. If you're easily bothered by water in your nose, you need a nose clip for comfortable training conditions.
Your comfort in the water is crucial for a fun, rewarding and effective workout. It's important to make sure you choose the right bikini, swimsuit, or trunks to suit your needs.
Who can do aqua aerobics?
Anyone can take up aqua aerobics and enjoy a fun, challenging and effective workout. No previous swimming or gymnastics experience is required, as the training takes place under the expert guidance of the instructor. You will be guided and will be in a class with others who are at the same level as you.
The many class options reflect the popularity of this form of exercise. Kids, adults, and seniors can all enjoy the many benefits of exercise that will benefit them in their daily lives.
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You'll have a more pain-free everyday life when you exercise in a way that doesn't strain your muscles and joints, and you'll increase your fitness level for greater overall physical wellbeing.
As long as you have the swimwear that suits your wants and needs, you're good to go. Once you've signed up for a class, you can borrow training equipment at the swimming pool.
As you gain experience in the water, you can add additional personalised equipment to make your workout more challenging, fun and motivating.
It could be a swim watch that keeps track of your data, or it could be finger paddles or a swim board that gives you versatile training conditions in the water.
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