What is aquatic exercise? Benefits of water exercises

The current trend of aquatic exercise is growing. Therefore, aquatic exercises are attracting a large number of participants. Join Tnhelearning.edu.vn to find out what aquatic exercise is and what benefits it has through the following article!

What is aquatic exercise?

Aquatic exercise is also known as water exercise . In general, when exercising in water, it will reduce the pressure on bones, joints and muscles . In addition, water also helps to increase natural resistance and support muscle strengthening.

Exercising in the water brings us a lot of benefits such as improving endurance, muscle strength, reducing stress, improving cardiovascular problems.

When you first start exercising in the water, you should practice first with waist-high water walking, try walking in the pool, swinging your arms back and forth like you’re walking on the face. land.

Always keep your back straight and do not walk on tiptoes. While walking, squeeze the abdominal muscles so that the body does not lean to one side or lean too far forward.

What is aquatic exercise?

In 2010, an excerpt from the Asian Journal of Sports Medicine stated, “If you do water aerobics for 10 weeks, it will help reduce high blood pressure.” This is currently one of many ways to control blood pressure suitable for overweight people and elderly people with bone and joint problems.

Benefits of aquatic exercises

Burn more calories than the same land exercise

Water resistance can be between 4 and 44 times greater than air resistance. Using water resistance for exercise is no different from exercising with dumbbells or other machines on land, but safer.

Breathing practice

With the help of water, it allows the blood in people’s body to function properly to circulate in the heart and maintain a good oxygen saturation in the blood. This exercise is very suitable for people with COPD or other diseases related to the lungs.

Float of water

When you’re in chest-deep water, about 80% of your body is buoyant, and the other 20% is the weight you’re carrying during exercise. Exercising in the water helps keep your joints and muscles free from stress.

Benefits of aquatic exercises

Cooling effect

You’ll never get too hot while exercising in the water because the cool water will constantly move around you, cooling your body as you work out.

Massage effect

You will never feel tired, as there is already hydrostatic pressure on the body, muscles and joints. Water will massage all parts of your body.

Increase strength

Exercising in water helps you burn more calories, your muscles become stronger due to the resistance of water in contact with your muscles , and at the same time helps you do better cardiovascular training, increase strength, endurance. contain.

Aquatic “exercise” exercises

Deep water walk with hand net

Once you’re comfortable walking in waist-high waters, it’s a good idea to practice walking in deeper waters.

You should put a noodle in between your legs so you can float to the surface, or wear a life jacket and life belt in deep water. Always make sure the noodle in the back is higher than the front.

If you want to increase resistance as your hands and arms move through the water, wear a hand net and water shoes that help you maintain traction at the bottom of the tank.

Deep water walk with hand net

Arm exercises using hand nets

Using a net of hands, then stand in waist-high water, arms extended downwards, palms facing forward and elbows close to the body.

Bring your arms up to the surface of the water, your wrists straight, and always keep your elbows close to your body. Next, change direction and push your arms down until your arms are straight. Repeat about 12 to 15 times or practice until you feel tired.

Arm exercises using water dumbbells

Foam dumbbells are also known as water dumbbells. Using foam weights to create resistance under the water, your hands grip the water bar, palms facing up above the water. Raise your arms above the water, keeping your elbows close to your body and your wrists straight.

Next, flip the bar over so that the palm is facing the bottom of the pool, pushing down until the arm is straight. Continue to repeat 12 to 15 times or until you feel tired. Then bring your left arm out and repeat the exercise on the opposite side.

Arm exercises using water dumbbells

Strength training using kickboard

Kickboard supports another type of resistance. When practicing, stand up straight, spread both legs as comfortably as possible and squeeze your abs. Open your right arm wide and hold the pedals at each end.

Your left elbow should stay close to your body, moving the pedals towards your body. Then return to the starting position and repeat 12 to 15 times or until you are tired. Continue to extend your arms and repeat the exercise on the opposite side.

Noodle leg exercises

This exercise will help you strengthen your calf muscles, so do it at waist level. First, you should tie the water noodles to the button around your feet or you can tie them to your water shoes. Stand up straight, with your back to the side of the tank, put your arms on top of the tank. Extend your legs straight out in front of you, knees bent to a 90-degree position.

Repeat the above movements about 12 to 15 times or until you are tired.

The article has just introduced you to aquatic exercise, its benefits and popular aquatic exercises. You can apply it in your exercises to improve health and increase resistance.

Source: Vinmec International General Hospital

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