Coming from Germany, water aerobics arrived in Brazil in the early 1980s, when it enchanted practitioners, especially for combining sport, music and swimming pool. “Initially, there was a large number of students who got hurt doing aerobics and didn’t want to interrupt the exercises, in addition to the elderly public”, says Jefferson Fiori Gomes, physical education teacher.
Advantages of water exercises
Underwater, the body is lighter, which facilitates the practice of exercises, in addition to reducing the impact on the joints. “Water is a denser medium than air and creates resistance in movements. However, when entering the pool, we suffer the action of buoyancy, a force that acts from the bottom up, in the opposite direction to gravity. Hydrostatic pressure also plays a role, contributing to lose weight of the body”, explains the professor.
Water activities also work
Because of this apparent ease of perform the exercises, there was a time when the false stereotype was held that aquatic programs were lighter and did not have the same effectiveness as terrestrial ones. “Fortunately, that label has dropped. In fact, water activities work well as recreation because they combine the functional with the playful aspect and are very applicable to rehabilitation processes due to their low impact. But the range of options inside the pool today is much more extensive”, points out Jefferson.
Water aerobics modalities
The teacher explains that the water aerobics modalities are divided into two groups: shallow water (between 1.25 and 1.35 m, approximately, with the water at the level of the middle of the pectoral) and deep (without the feet reaching the floor of the pool, which can vary between 1.95 and 2.50 m).
Below, learn about each one of them, with their applications and benefits:
1. Deep running –deep water running
The modality emerged in the USA, in the 80’s, with the purpose of rehabilitating wounded soldiers in war, since it was possible to reproduce running movements, but with zero impact. Water resistance favors metabolic expenditure, as the musculature has to work harder to overcome it. Furthermore, it is possible to obtain a postural alignment better.
two. Hydro jump – shallow water
This is the jump adapted for water in which most exercises emphasize the lower limbs. “The modality activates the lymphatic system even more due to the impulse of the trampoline that potentiates the action of the hydrostatic pressure”, emphasizes Jefferson.
3. Hydro bike – shallow water
Practically a spinning class in the water to boost the students’ energy and calorie loss. Ideal for weight loss, cardiorespiratory conditioning, cellulite reduction and leg pain caused by varicose veins. “The tip for this class is to feel the heart speed up! Also avoid side conversations and monitor your breathing. If you become out of breath, you have reached the appropriate intensity”, guides the teacher
4. Acqua training – shallow and deep water
A circuit class, with different training stations where you can propose deep running, hydro bike and hydro power. Here, the muscles are worked globally. This modality arose from the need for more intense classes, but pleasurable and with a low risk of injury.
5. Hydro zen – shallow water
Modality that develops flexibility, relaxation, stretching and overall balance.
6. Hydro pilates – shallow and deep water
It meets the same concepts as the terrestrial modality of the same name, adding the benefits of water. It mainly develops strength and flexibility.
Source: Maxima
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