Practicing exercise in the water increases the resistance that the body faces, raising the number of calories burned and boosting the work of the abdominal area. Up to 1,000 calories can be consumed in a training session in aquatic environments, increasing the effectiveness of daily sports.
An example of this is that 15 minutes of in-water travel equals 40 minutes of trotting out of it. The search for balance, both inside and over the water, is a major effort for the abdomen, which will be strengthened independently of the exercises that are put into practice. In addition, training in water supposes a lower level of impact in muscles and joints, reason why a greater number of injuries will be avoided.
The multiple disciplines and routines created to train in water, especially in centers or gyms with swimming pools, aim to combine the benefits of fitness and the aquatic environment. One of the keys to its greater efficiency and lower level of impact is that body weight is reduced by almost 80% in water. This allows greater freedom of movement and the execution of postures or exercises that, outside the water, could lead to injuries. Roberto Crespo, instructor at Zagros Sports, highlights the most demanded modalities in 2017 and more effective to take care of health and improve muscle tone and endurance.
THE IDEAL COMBINATION
According to Crespo, “The ideal combination of workouts consists of alternating between 2 and 3 sessions a week of water activities with 1 hour of weekly strength training and 2 hours of cardio training.” In this way you gain strength and achieve a healthy muscle tone, in addition to the cardiovascular benefit and the consequent burning of calories. “The motivation to train and care for the body will be greater due to the dynamism with which the training sessions are designed,” adds the coach.
Z-SURF FOR STRENGTH AND ENDURANCE
“The activity known as Z-Surf tests the overall balance of the body and works on all muscle groups,” explains Roberto Crespo. It consists of changing the mat by a paddle surf board and a paddle, adaptable to each person, and perform exercises on the water to tone the abdomen, back and the muscles of arms and legs. With the help of different supplements, such as dumbbells, weights or elastic bands, you can increase the power of training and focus the work on the areas of the body that you want to reinforce.
The instructor specifies that “from the moment the activity starts, with the surfboard climb, exercise is being performed and the muscles are being activated, since the body must be stabilized through abdominal work and arms and legs.” This unstable position is responsible for amplifying the force with which the exercises will be performed on the surfboard. The concentration that requires keeping the body in balance will mean a greater awareness of the movements that are performed. “This training modality has a highly efficient marker of success: dropping the table to the water will signal that the exercises are not developing in the right way,” he concludes.
PEDALING IN THE WATER TO RECOVER INJURIES
The Aqua-Cycling consists of making the most of the spinning, taking advantage of the extra resistance that makes pedaling against the force of water. With the bicycles in the water the lower train is exercised, but also the abdominal area and the upper train are reinforced thanks to the external resistance. According to the Zagros Sports instructor “cardiovascular benefits are amplified, muscle strengthens and has therapeutic capacity.” This is because, by reducing the impact and smoothing the movements, the Aqua-Cycling allows injured people to recover muscle tone and improve mobility, especially in the case of knee injuries as it strengthens the quadriceps to protect the joint.
Adaptable to any adult person, it constitutes an intense work of the physical state at a global level. The resistance of the water forces to maintain a more controlled position, obtaining that, in the long term, the back and the lumbars are reinforced. That control of the position will also translate in the long term into a better coordination, not only in the sport but also in the daily routine.
Other more traditional classes such as Aqua-Fitness also take advantage of the benefits of water to improve fitness and work all muscle groups. Even the most gentle training sessions have the greatest results. The practice of body-mind and relaxation activities such as yoga or pilates on a surfboard also reports other benefits in addition to those already known, as it achieves a greater postural balance and the feeling of floating facilitates concentration in one’s own breathing.