Why Exercise in Water?

Aqua Fitness is one of the latest fitness trends in Europe in US. Countless people worldwide have transformed their bodies and improved their fitness conditions thanks to water exercise. People who have never exercised suddenly get hooked just after a few aqua fitness training sessions. Athletes enjoy a new efficient cross training. People in rehabilitation programmes see an alternative way to recover fast. Men and women can enjoy new exciting challenges as they splash their way to a fitter body!

10 Reasons to Exercise in Water

  1. Burn more up to 800 calories and lose weight faster in water
  2. Improve your cardiovascular system
  3. Improve blood circulation
  4. Protect your joints and back
  5. Improve balance and coordination
  1. Fight effectively against cellulite and water retention
  2. Enhance your strength and flexibility
  3. Get no soreness
  4. Enjoy the cooling effect of water
  5. Sleep Better

Thanks to the unique properties of water……


Water-based exercise reduces body weight by about 80% when immersed to the chest level, and 50% when at waist level which alleviates stress on joints and the supporting tissues. It also allows for greater range of flexibility.

Density and Resistance

Water density is almost 1,000 times more than air density and the resistance in water is 12 times higher than on land. You burn more calories and get fit faster. Resistance also improves strength of weakened muscles. It is the perfect environment for people preparing marathon or triathlon as they can push their performance to the next level with less risk of injury.

Hydrostatic Pressure

It reduces training heart rate in water about 10 -15 beats per minute for a given workload without losing cardiovascular or aerobic training effects. HP assists participants to exercise more vigorously with less strain on the cardiovascular system. The blood circulation is also improved in water offering a faster lactic acid removal.


Creates an unstable environment, encouraging the core muscles of the body to become stronger to maintain correct position and posture. It helps improve balance and coordination, which may be impaired after injury or illness. The massage provided by the water provides an active aquatic drainage serves to strengthen the vein network and to address various needs (health, aesthetics and physical fitness). It also helps to fight against water retention and cellulite.


Viscosity of water means you create an equal amount of resistance in all planes of motion and all your muscles groups will get a good workout. While gravity allows you to strengthen only one muscle group at a time when you exercise on land, water allows you to work several muscles group at a time and create a better balance between muscles groups.


Water conducts heat approximately 25 times faster than air and create a cool, comfortable workout environment. The heart does not have to work at keeping the body cool, instead it works to enable the workout to continue. It promotes healing and relaxation and reduce joint/muscle stiffness.

Benefits for Special Populations

We have all heard about aquatic therapy for rehab, but have you considered applying the same ideas to training healthy athletes?

Work harder

12 times more resistance in water than on land means athletes can work harder while ensuring less risk of injury.

Enjoy a low impact training

The reduction of the body weight in water means athletes can work out harder at higher intensity levels several days in a row, without causing wear and tear on their joints and general muscle soreness.

Work both muscle groups at a time

Water also forces athletes to work their muscles both eccentrically and concentrically. This allows an equal ratio of strength and reciprocal contraction and relaxation of the muscles.

Enhance blood lactate removal

The post-effort immersion in water is an interesting environment to decrease lactic acid build-up in overworked muscles.

Ensure an effective training during reduced competition periods

Medical studies have shown that the Aquabike could be considered as a valid alternative training practice for athletes. Results show that Aquabiking was useful in enhancing and maintaining cardio-metabolic parameters of athletes even during reduced competition periods thereby offsetting some detraining effects.

Water programmes may allow women to continue their fitness programme throughout pregnancy when land-based workouts become unsafe or uncomfortable.

Feel better

The buoyancy of water makes pregnant women feel light in water. The soothing lift provided by the water can give the back and joints a break, and lessen backaches, constipation and swelling. It is easy to exercise in water!

Reduce water retention and swelling

Pregnant women’s heart rates and blood pressures during water exercise are lower than on land exercise, reflecting the immersion-induced increase in circulating blood volume. Exercising in water reduces water retention and keeps pregnant women from getting swollen knees and ankles.

Prepare an easier delivery

If a water aerobics exercise routine is used while pregnant, it has the potential to make the delivery go more smoothly. Pregnant women keep strengthening their muscles and improving their flexibility.

Enjoy cool and comfortable environment

Working out in the water keeps pregnant women cool during the exercise session, which minimizes the risk of overheating.

How long will my rehabilitation time be? All the patients would like to know the answer and minimize the recovery time. Not surprisingly, the answer varies depending upon a number of factors but scientific studies have shown that water accelerates the recovery.

Reduce pain and start the rehabilitation earlier

Buoyancy reduces the body weight on painful, injured or surgically repaired tissues, joints, and bones. This allows the patient to regain increased range of motion and flexibility without the pain associated with full weight bearing. It also allows starting rehabilitation much sooner after injury or surgery.

Strengthen the muscles

Water helps to strengthen the injured tissues and muscles using the resistance of water (speed and resistance). People with muscular dystrophy, reduced body conditioning…will strongly benefit of this water property.

Improve the range of motion

Is permitted in the water; as a result, aqua training proponents contend that flexibility and dynamic mobility is actually enhanced during the aqua training period.

Help reduce localized edema

The hydrostatic pressure helps reduce localized oedema following tissue injury. Supporting the body, water pressure also helps joint stability and reduces risk of injury from falls.

Maintain the fitness condition

Continue moving and training in water allow the patient to keep his cardiovascular conditions.

Help treat Osteoporosis

Executing speed, power and other explosive activities in water may be a good alternative to land exercises for patients who are unable to weight bear or suffer from strong pain on land.

It’s not possible to reverse physiological trial of aging but it’s possible to improve the body and fitness conditions while improving the quality of the life.

Continue moving and exercising

Many seniors who are unable to exercise on land can be comfortably active in the water.

Reduce the risk of fall

Falls are the leading cause of fatal injury in people over age 75. Water is a safe environment: it minimises fear and injury in falls.

Enhance coordination, balance and stability

Aging limbs and slowly worsening vision can cause an older person to lose coordination and balance and increase their risk of falling. Aquatic exercise is a great way to combat this loss of balance and coordination.

Strengthen muscles

Moving in water means fighting against water resistance. Water-based activities provide increased strength and slow down age-related loss of muscle mass.

Protect the joints

The buoyancy of the water supports a portion of the body weight, reducing the load on the joints. The resistance of the water prevents any of the joints from moving too quickly, which can prevent mild hyperextension and repetitive-stress injuries. Water’s pressure helps reduce swelling of inflamed joints.

Improve cardiovascular system

Water aerobics provides a cardiovascular burn and a resistance workout. Cardiovascular exercise is especially important for seniors because it directly reduces the participants’ risk for circulatory problems such as heart disease.

Improve mental wellbeing

Sports in general, and aquatic environment, help alleviate loneliness, depression, and anxiety, and allows socialization with peers. It helps the seniors improve self-esteem and quality of life.

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