If you’re bored of running, jogging and hitting the gym, then switch over to aqua aerobics for an ultimate experience. Meri Saheli takes you through a refreshing journey across water with fitness expert Kiran Sawhney
Aqua Aerobics - that’s the latest buzzword in the world of fitness. You can simply float in water and lose your flab and stay fit. Exercising in water is not only a fun change of pace, it has less impact on your joints, improves blood circulation and also provides a safe alternative for people recovering from injury. Most importantly, you’ll never break into a sweat, even if you work hard with your body.
According to research, you weigh only 10 per cent of your actual weight while you are in water, but you lose double the calories. In fact, you can lose about 700 calories in just one hour, which means there is zero muscle and joint pain. What’s more, aqua aerobics also has the advantage of multiplying the effect of exercise. It has more fat-burning and endurance-building benefits than other forms of aerobic activity because it is a form of resistance training. In an interview, Harihara Palani, founder of Super Curves, an aqua-aerobic centre, says, “Water is 13 times thicker than air that means it offers 13 times more resistance than air, which means exercise has 13 times more effect in water.”
Water heals
Aqua aerobics is suitable for curing a variety of ailments like arthritis, Parkinson’s disease, back problems, obesity, osteoporosis and others. Water fitness is one of the best means to condition your body; it not only stimulates your mind but also eliminates your stress and uplifts your spirit. Since the buoyancy of water supports 90 per cent of the body, practically anyone can do aquatic exercises, regardless of factors like fitness levels, obesity, age and health conditions. The body remains submerged in water which acts as a cushion and thereby prevents any form of injury. Even orthopaedic patients and people suffering from high blood pressure and various other lifestyle disorders are hugely benefited from this form of exercise.
Cardiovascular fitness
It is interesting to know how you can use water to get an aquatic cardiovascular fitness workout. It is the water’s natural buoyancy that makes your heart and lungs harder, thereby increasing tone and operating levels. Also water aerobics can help improve your circulation and muscle blood flow. Plus you can strengthen your heart muscle and lung capacity. Here’s how you can do it. Get into chest-high water. Start walking around the pool’s perimeter. Make sure your feet are making contact with the pool’s bottom. Add hand floats or light weights to turn your water walk into an aquatic power walk. You can also increase your pace (this is known as water jogging) Swimming is another good cardiovascular workout you can engage in.
The thumb rule: There are several factors to keep in mind when doing any type of water aerobic activity with a swim board. Check out the pool you work out in; it should not be deeper than the height of your shoulders. Keep your core muscles tight throughout all exercises. Although you may want to hold your breath while doing water exercises, make sure, you breathe properly, no matter what drills you are performing. And always keep your spine in a straight, neutral position. Using water resistance as a way to get strong and stay in shape is a cool workout and one that leaves you wanting for more. Moreover, its health benefits have been proven by research conducted on water exercise.
Here’s how, fitness expert, Kiran Sawhney, offers a wonderful solution in the form of aqua aerobics.
Deltoid and glute squeeze
Stand erect by holding the gym stick or fitness stick straight in front of you. Fasten the belt in your left feet, take it behind and raise it till the level you feel comfortable. Make sure to keep the leg straight. Stay in this position for about one minute and bring back the leg to its normal position. Do this 10 times. Repeat with the other leg.
HOT TIPS:
A fitness stick or gym stick is a portable piece of equipment with which you can train in the swimming pool. It helps you strengthen each muscle. The effect is similar to lifting heavy weights or doing gym training with big machines.
Overhead press
Hold your fitness stick firmly with both hands and gradually raise your hands over the shoulder area. Lower your hands and raise again. Repeat 10-15 times or as long as you feel comfortable.
HOT TIPS:
This workout is good for sculpting your shoulders. Make sure you balance your feet well and stand properly. Be careful to stand well balanced with your weight evenly distributed on both legs.
Catching the ball
Organise a mini team in the pool and play a game of passing the ball. Let the ball be medium-sized and not too heavy. Alternatively, if you are alone, fling the ball in the air and make sure to catch it before it touches the water. Jump and raise your body as much as possible for optimum leg and hip movement. Alternatively, if you don’t have a ball, simply jump in the water 10-15 times in one go. Relax and repeat two more times.
HOT TIPS:
There are many games you can play in the pool with your spouse or friends to get enough cardiovascular activity.
Yogic posture (Natarajana)
Stand erect in water and gradually raise your left leg behind you. Immediately grasp your left feet with your left hand and stretch your arm and the leg. Pull your leg as much as possible towards yourself. As you do this, keep your right hand straight in front of you. Stay in this position for about 30 seconds and release your leg. Repeat this exercise 10 times. Follow the same with the other leg.
HOT TIPS:
Simple yogic postures in water help you to stretch, get more flexible and supple and relax.
Hamstring Stretch
Stand straight in the water and gradually raise your left leg in front of you. Grasp your left feet with your left hand and place your right hand on your right hip. Feel the stretch and stay in this position for at least 45 seconds or till comfortable. Repeat at least 10 times with the same leg and then do the hamstring stretch with the other leg.
HOT TIPS:
The hamstring stretch relaxes your leg muscles and lower back. So if you are suffering from a lower backache, this workout will help reduce the pain gently and gradually.
Tai Chi workout
Stand erect in water and place your right hand on your right hip. Your left hand should protrude in the left direction. Gradually swing to bring your left hand towards your right shoulder. Keep your hand straight all along. Stay in this position for at least 45 seconds and repeat the movement 10 times. Change position and do the same with your right hand.
HOT TIPS:
Aqua Tai Chi helps you to strengthen your system, get more alive and feel connected with your own mind, body and soul.
The namaskar pose
Stand erect and join both hands above your head to form a namaskar. Raise your left leg and place it behind your right knee. Stand in this position for about 30 seconds. Bring your leg back to the floor and repeat the same movement 10 times. Repeat with the other leg. Feel the stretch in your back and arms.
HOT TIPS:
The exercise helps you to banish stress; look more youthful and rejuvenated.
Good to know: Using a swim board as a resistance tool can increase muscle strength and tone arms and legs. Even an activity as simple as walking in the pool can work wonders, especially when a board is involved.
Water aerobics is the perfect answer to your fitness needs. Though the benefits and advantages are multifarious, the bottom line is fun. So those who’ve yet to make a start, just plunge headlong. It’s an experience of a lifetime!
