Aqua Fitness

History·Effect·Subspecies·Exercises·Indications·Contraindications·Conclusion·FAQ·Sources

History: Where does Water aerobics come from?

Water aerobics developed from aqua aerobics rehabilitation and has been used as fitness and prevention training in Europe and the USA since the 1980s. It was originally used therapeutically for joint operations, back pain and cardiovascular diseases. It is used to strengthen and improve mobility and to prevent osteoporosis and osteoarthritis, as bones and joints are moved without impact. From the 1990s, it became increasingly popular in public swimming pools and fitness studios. Today, there are numerous variations such as Aqua Zumba or Aqua Cycling.

Effect of Aqua Fitness

Water training with Aqua Fitness: gentle and effective

Training against water resistance and buoyancy

Water aerobics uses water resistance and buoyancy for a workout that is easy on the joints, activates many muscle groups and increases calorie consumption (approx. 300-500 kcal/h). The water resistance is up to 12 times higher than in the air and increases exponentially with the speed of movement, so that the intensity can be flexibly controlled. Movements seem easy in the water, but the resistance makes them particularly effective.

The buoyancy relieves the joints, tendons and spine, the hydrostatic pressure supports breathing, promotes blood circulation and can reduce water retention (oedema). The resistance works in all directions, training both agonists (active muscles) and antagonists (opposing muscles) at the same time.

Full body effect and regeneration in the water

More muscle groups are activated at the same time, which has a positive effect on fat burning and endurance. The water temperature (ideal: 28-32 °C) also stimulates the metabolism, promotes muscle relaxation and supports regeneration.

Forms of training in shallow and deep water

Shallow water training (up to chest height, with ground contact)
Deep water training (without bottom contact, with aqua belt)

This training method is suitable for all age groups and fitness levels, especially for people who are overweight or have limited mobility, as the strain on the joints and spine is greatly reduced.

Sub-types of aqua fitness: what types of training are there?

Popular forms of training at a glance

Aqua Fitness Types

Subtype	Description	Goal / Focus
🥊 Aqua Boxing	Exercises inspired by Tai Chi and kickboxing performed in water	Endurance, coordination, body control
💃 Aqua Aerobics / Dancing / Zumba	Land-based aerobic and dance movements adapted for water, performed to music (also called Aquarobics)	Endurance, flexibility
🏃‍♂️ Aqua Jogging / Walking	Walking, running, or jogging in water	Fitness, muscle strengthening
🤸‍♀️ Aqua Balancing	Stretching and balance exercises in the water	Flexibility, balance
🚴‍♂️ Aqua Cycling / Spinning	Cycling on stationary bikes submerged in water (approx. 135 cm depth)	Muscle strength, endurance
⏱️ Aqua HIIT	High-Intensity Interval Training in water: alternating intensive effort with recovery phases	Calorie burn, cardiovascular health

Exercises: What are the most important exercises in aqua fitness?

The following exercises train endurance, strength and flexibility at the same time. They are usually performed in 45-60 minute sessions:

Jumping jacks - promote coordination and cardiovascular function
Aqua knee lifts - strengthens legs and buttocks
Side steps - improve flexibility and leg muscles
Water pushing - trains chest, arm and shoulder muscles
Pool noodle exercises - supports balance and core stability
Aqua dumbbells - increase water resistance to strengthen the upper body

Participants doing aqua fitness exercises with pool noodles in shallow water

Indications: Who is Aqua Fitness suitable for?

Aqua fitness strengthens the muscles, improves posture, stamina and circulation and is also suitable for overweight people. It can improve blood sugar levels in type 2 diabetes, reduce stress, increase well-being and have a positive effect on the cardiovascular system, as the heart rate drops and blood pressure increases slightly.

Restricted movement, pain or forms of training that are easy on the joints are particularly good reasons to use aqua fitness in rehabilitation or for fall prevention. Aqua fitness can be used specifically to promote mobility, stability and physical well-being.

Contraindications: What are the side effects of Water aerobics?

Water aerobics is generally well tolerated. However, people with open wounds, contagious skin diseases, acute infections or serious heart conditions should refrain from aqua fitness to avoid health risks.

Acute inflammation, recent operations or severe dizziness should also seek medical advice before participating. In these cases, aqua fitness can put additional strain on the body or impair the healing process.

Conclusion

The most important things about water aerobics at a glance

1. Water aerobics is a low-impact full-body workout in the water, especially suitable for people with physical limitations.
2. It improves endurance, strength, flexibility, and posture through the even resistance of the water.
3. Due to the increased calorie expenditure, water aerobics supports weight loss and body fat reduction.
4. It has positive effects on metabolism and the cardiovascular system, as it stimulates circulation without overstraining the body.
5. A training duration of 45 to 60 minutes per session is considered optimal for noticeable training effects.
6. The workout is suitable for all age groups and fitness levels, from beginners to seniors.
7. Certified water aerobics classes can be subsidized by health insurance, especially as part of preventive programs.
8. Especially for people with overweight, water aerobics provides an effective way to exercise with low joint strain and build muscle mass.

FAQ - Frequently asked questions about Aqua Fitness

What is the difference between aqua aerobics and water aerobics?

Water aerobics is gentler and focuses on flexibility, while aqua fitness specifically trains strength and endurance.

How often should I do water aerobics per week?

Depending on your personal fitness level, one to three training sessions per week are advisable.

Can water aerobics help you lose weight?

Yes, the water resistance increases calorie consumption, strengthens the muscles and stimulates the metabolism.

Is water aerobics suitable for pregnant women?

Yes, water aerobics is also suitable during pregnancy as a gentle workout to promote mobility and relieve pressure on the joints. Consultation with a doctor is recommended.

Is Water aerobics covered by XXX DELETE XXX?

In some cases, XXX DELETE XXX insurance companies can subsidize water aerobics as part of rehabilitation measures or prevention courses.

Is water aerobics also suitable for older people?

Yes, older people in particular benefit from training that is easy on the joints. It can improve mobility, balance and coordination and help prevent falls.

What equipment do you need for water aerobics?

You don't usually need your own equipment for water aerobics. Depending on the healing therapy, aids such as pool noodles, aqua dumbbells, aqua belts or resistance gloves are used - these are usually provided by the provider.