Fit with Wasser - What is water training?

Swimming is a wonderful way to get fit while being easy with your joints. And there are many more advantages. In this article we will introduce them to you.

What is water training?

There are many ways to use water for workouts. For example Aqua Fitness. Here you can build your muscles while using the resistance of the water. Because it is easy for the joints, aqua fitness is also suitable for overweight people and the elderly.

Many disciplines that you know from the club can also be performed in the water. These include running, boxing, dancing and step aerobics. The movement shapes the body, strengthens the muscles and burns a lot of calories. In winter, aqua fitness is also a great way to stay active when it's too cold or too rainy to exercise outside. 

Swim again!

Gymnastics in the water is great, but swimming is also an efficient endurance training. Here you use the buoyancy and "fight" against the resistance of the water. The movement becomes more “gentle” but effective while tightening the body.

What makes swimming so healthy?

It strengthens the cardiovascular system and trains the heart muscle: the blood vessels on the surface of the skin constrict due to the pressure of the water and the heart: therefore, it has to work harder. This makes it more efficient in the long run.

It trains the whole body. Different swimming styles strengthen different muscle areas. The breaststroke strengthens the muscles in your arms, legs, chest and shoulders. The backstroke is good for the muscles in your core and back, and the crawl strengthens your arms, shoulders and core. So it pays to train in a varied way.

It helps with weight loss. The body has to use additional energy to equalize the temperature difference between itself and the water. That uses up a lot of calories. The faster you swim, the more there are. Because the joints are hardly stressed in the water, it is also suitable for people who are overweight and for newcomers to sports.

It helps against joint and back pain. The water relieves the intervertebral discs and joints and with the movement (especially with backstroke) you effectively train your back and torso muscles.

It trains the muscles of the respiratory tract. This is because the water pressure makes it a little harder to breathe in and the muscles have to work harder. This does not apply to exhaling. Another advantage: the lungs are well supplied with blood when swimming. That's why this sport is also recommended for asthmatics - but if you are affected by it, you should talk to your doctor beforehand.

Important: If you have not swim far, you should start with a low level of effort and gradually increase it to gently get your body used to the sport. Also, make sure you take short breaks between sessions. Basically, even if the water is warm, you should warm up well before training outside the pool. A water temperature of around 21 to 23 degrees is ideal.

How often should I exercise?

Three times a week for about half an hour is a good starting point. Later you can increase from 30 to 60 minutes. Include as many different swimming techniques as possible in your training. Note, however, that front crawl puts a lot of strain on your arms - if you are untrained, you should use this swimming technique sparingly at first and gradually increase it.

You can find tips on how to swim better and faster here.

Swimming is a great way to train muscles. It is even more effective to supplement the movement with strength training. In the Gym Floors at Holmes Place you will find rowing machines and pull ropes, which you can use to give your upper body an extra workout. Bench presses, dips, squats, push-ups, planks, and deadlifts are also effective. Let the trainers in the club advise you!