Sanus per aquam means “health through water”. This Latin phrase is erroneously regarded as an expansion of the acronym SPA. However, one must admit that the saying is very apt. Water is justifiably associated with multiple aspects of good health and fitness. It is also linked with physical activity that goes beyond simple classic breaststroke or front crawl (you can read more about the remarkable benefits of swimming HERE).
Why not see the benefits for yourself and go to the nearby swimming pool (fortunately, these have been easily accessible in most Polish towns lately)? There, you can obviously take a swim in a pool, and sometimes also use a sauna. And this is still not all you can do to stay healthy and in a good shape. We can increasingly more often take part in group activities, just as we can at a gym. The most popular include aqua aerobic and aqua cycling. Let us look at them closely because they are an excellent realization of “sanus per aquam”, and may even be a healthier alternative to non-water-based sports for many people.
Role of water in aqua aerobics and aqua cycling
The advantages of both disciplines are well known, including strengthening of muscles, improving body fitness and shape, and elevating mood. What changes when water is added to the equation? Most of all, our joints and spine are better protected, because they do not have to carry so much weight, and our body is less prone to injuries and contusions.
In addition, overcoming the natural resistance from water enhances the effectiveness of exercises for people trying to lose weight. On top of that, this type of activity is great for engaging the respiratory system. When water puts pressure on the chest and abdomen, breathing in air requires more effort. And finally, exercising in water makes the skin so much more supple.
Who is aqua fitness for?
The simplest answer is – for nearly everyone. You should go for it, if only to try out a new discipline or add variety to your training routine. Even people who cannot swim can feel safe when doing water aerobics or water cycling. Aqua aerobics and cycling are recommended for anyone regardless of age (you will find classes for babies but also for seniors), for people who are overweight and obese (because of the protection of joints and slimming effect), for recuperation of the spine and when recovering from injuries. In addition, pregnant women and people suffering from osteoporosis are recommended to switch from conventional exercises to water-based activities.
Contraindications for water-based workout
Even the most beneficial exercises may be contraindicated, although some of the barriers are merely temporary inconveniences which pass and let one resume training. Water-based exercises are not recommended in case of open wounds, certain skin problems (if you are undergoing treatment, consult a doctor before enrolling), as well as viral and bacterial infections. Doing water sports is also contraindicated for people with cardiorespiratory failure, anaemia and diseases associated with the risk of loss of consciousness.
What do aqua aerobics involve?
Similar to conventional classes, aqua aerobics classes are group exercises conducted by a trainer. Special type of music helps participants to stick to a certain rhythm, and sets of exercises are selected depending on the group’s characteristics and level of fitness (different for seniors, pregnant women etc.).
As befits this type of classes, various accessories that are suitable for water conditions are used. They usually include polyurethane foam noodles, special dumbbells, gloves and buoyancy belts.
Gymnastics, and stretching, flexibility and balance exercises, toning a wide variety of muscle groups, can be effectively performed in water. Ultimately, one may train on one’s own, but first it is worth attending classes for a longer period of time, changing instructors from time to time.
What does aqua cycling involve?
This is a must-do workout for all bike enthusiasts who want to bring a breeze of freshness to their routines. This is also suitable for anyone who wants to lose weight and strengthen muscles safely. Aqua cycling is similar to indoor cycling and spinning. It usually involves not only pedalling to the rhythm of music, but also additional training elements, e.g. changing the position or direction of the “ride”. There are also classes that focus on pedalling at a varying speed, depending on the intensity of workout. You need to select a class with an appropriate level of advancement, and with a specific purpose, e.g. “fat burning” or “recuperation”. In any case, we may expect an intensive workout which however will not strain our muscles as exercising on a dry land would. When working out in water, we feel less tired which is why this type of physical activity is recommended even to beginners.
Some people may have concerns about the stability of bikes in water. Any fears are unjustified – these bikes are different than those used in indoor cycling, and pedalling on them in water is completely safe.
Water-based activities for “wet” exercise lovers
There are many more activities offered by swimming pools than cycling or aerobics. Aqua running/jogging is also very popular. It is a discipline practiced by, for example, runners who wish to get back in shape after an injury. However, it is suitable for anyone who wants to reap the benefits of running without putting too much strain on the spine and joints. Pools are also offering other water-based activities like aqua zumba, yoga, step or dance. They are all based on a similar assumption: the activities we know from gyms or sports clubs are adapted to the nature of movements under water. Be sure to check what water-based activities are offered at your local swimming pool. It may turn out you will be able to unexpectedly give a new flavour to workout that has begun to bore you, or you will discover something completely new for yourself.