10 Biggest mistakes to avoid during AQUA AEROBIC or WATER WORKOUTS
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- Опубліковано 25 чер 2024
- Avoid these mistakes while doing your water workouts or taking an aqua aerobic classes. This will help you benefit the most from this amazing form of exercise.
Skipping a warm up before Aqua Workout or any other workout...can be a big mistake.
Why?
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles - making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you're about to perform.
An exercise routine may feel time consuming - but no matter what type of workout you choose, or how busy your schedule is, it’s critical that you don’t skip warming up before your workout, or cooling down afterwards.
You’d be surprised how many people decide they don’t need to warm up before working their core, or that it’s fine to skip their cool-down after Aqua Class. In most cases, it’s not because people hate doing the warm up or cool-down, but because they want to save time. After all, it is just the main part of the workout that counts, right?
Unfortunately, it’s not just the main part of your workout that matters - and the people who skip the processes before and after a workout may be doing more harm to their bodies than they realize.
Also; for the most effective water workout, you must feel completely comfortable with both: air and water temperature. Until you feel that way, your muscles are not ready for full range of motion, and your form will be compromised: for example: If they water is too cold we tent to raise the shoulders up and keep them like this during the workout while they should be back down and away for the ears.
Increased Stress On Cardiovascular System
Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.
Benefits of Warming Up
Improved PerformanceWarming up improves your athletic performance in the following ways:
Improved Blood Flow - Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries. Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout.
Improved Oxygen Efficiency - When you do a warm-up exercise, oxygen is released from your blood more readily, and at higher temperatures. Your muscles demand higher amounts of oxygen while exercising, so it’s important to make this oxygen more available through a warm-up activity.
Faster Muscle Contraction/Relaxation - Warming up with physical activity raises your body temperature, which in turn, improves your nerve transmission and muscle metabolism. The end result? Your muscles will perform faster and more efficiently.
Injury PreventionWarming up prevents injuries by loosening your joints, and improving blood flow to your muscles - making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you’re about to perform.
Mental Preparation
Benefits of Cooling Down
RecoveryAfter intense exercise, lactic acid builds up within your system, and it takes time for your body to clear it out. Cooling down exercises (such as stretches) can aid this process of releasing and removing lactic acid, helping to speed up your body’s recovery post-workout.
Reducing DOMS (Delayed Onset Muscle Soreness)
While muscle soreness is to be expected after exercise, a significant amount of DOMS is very uncomfortable, and can prevent you from exercising in the future. A study performed by California State University found that moderate intensity cycling after strength exercise helped to reduce DOMS. Cooling down after exercise helps to alleviate excessive muscle soreness, keeping you more comfortable and allowing your body to bounce back before your next workout.
What Happens If You Don’t Properly Warm Up and Cool Down?
Increased Risk Of Injury
Over 30% of injuries seen by sports medicine clinics are skeletal muscle injuries - which can be easily prevented by warming up and stretching.
Yes please do more pool videos.
Thank you 🙏🏻 you’re always an inspiration!😘
Excellent job 👏🏼
Hi Marzena!
I love to watch your videos!
They are so professional, and helpful!
Thanks for sharing them!
Always.... :) Thanks Tomek!
Love Aqua Workouts? Me too! Let's make sure we all avoid these mistakes while working out on the water :-)
Let me know in the comments if this video was helpful and if you were unaware of any of these mistakes .
Love this
@@brianhonneysett5701 Thank you!!!!
Hello Marzena, thanks again for the great video to point out the things we should and shouldn't do during Aquatic Fitness. As an Aquatic Fitness instructor at the YMCA, I have the responsibility for the safety and enjoyment of the class participants. Thank you for pointing out that the class lead needs to explain the importance of keep hydrated, using the correct techniques and posture (which your videos clearly demonstrated), picking the correct bells and/or noodle, etc., to the class attendees. We the instructors also are responsible to incorporate proper warm up in the beginning and to cool down/stretch to end the class. My tricks to help motivate the class are to provide good music, energize the class with my enthusiasm, verbal encouragement, frequent eye contact and smiles, and last but not least, a very well designed program with effective elements with change of pace & targeted workout and a good variety. Your videos have given me so many new tools like using the wall of the pool & suspended in water movements like the V-kicks. As an instructor/leader, the hardest thing is to come up with new fun ways to refresh our program. After discovering your UA-cam channel, I finally have found an amazing mentor/professor in you to bring my instructional skills to a higher level much faster. I can't thank you enough. Please keep up your amazing work and looking forward to your new videos in 2021!
Hello Ken!
I am so happy to receive this kind comment in the middle of a very challenging time for me.
Each and every follower on this channel is a part of the biggest Aqua Team. 🙏 Thank you for promoting the best workouts on this planet: Aqua :)
@@ondemandaquaworkouts
Hello Marzena,
I take your teaching very seriously. I have made notes on each element in your videos on a note pad, then I'd go to the pool and try duplicate it. Some more advanced moves require me to view the video a few more times then back to the pool for more practice until I get them. Then I would modify the movement to offer a lessor degree of difficulty for the weaker, older class participants to follow.
I don't know how it works with your channel in terms of fair compensation to your fruits of labour so I will do my part to put 'like' on your videos as well as promote them to my fellow YMCA AF instructors. With the COVID lockdown most gyms and pools in North America, I can imagine how hard it is to you as an educator not being able to conduct your regular classes. Please stay safe and keep your hopes up Marzena. You have worked so hard and overcome so much to become such an amazing fitness guru. Life will turn around for you and all of us by the summer when the vaccines put an end to all the pain and sufferings from COVID. Yours truly. Ken
Thank you for these tips. I learned so much!
You are welcome 🙏
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This is a great video you should make more videos on mistakes people make. I bought some of those dumbbells the ones that you're talking about the huge ones that are really hard. I can't use them anymore it's just too hard. So I'll use them for floating or other things. I love all your workouts . And your workout videos are really great because there are 30 35 minutes long and you can do a whole workout in the pool with the exercises that you do. I really love your accent also. I bet you're really a nice person. Thank you so much for all your hard work. We need instructors like you.
Thank you for your kind words :) Yes I am already working on let 2 of this video. Surely I want everyone who watches my videos and does my workouts to do these moves properly and avoid all mistakes:) Marzena
Thank you Marzena
Inspired me
Hi, just found your video! very informative, thank you. Which water weights do you like?
Hi I just moved to a community that has a pool . I have some physical handicaps and can not do a lot of exercises on land but your videos are so inspiring. Thank you
Thank you! I am glad you are finding value in my videos :)
V helpful you are gorgeous!
Which warm up/cool down do you recommend? Thanks ❤
Hello
I too am an instructor it is a good video but I don't agree with doing water fitness anywhere other in a pool.in the oceans there is more turbulence bouyancy and currents. And people may not have the proper stability for these forces .
I absolutely enjoy each and every video that you have ever done that found. Thank you for making these wonderful aqua aerobics videos. I have only been doing these exercises since mid-September and l have benefited immensely my legs have slimmed down its helped my varicose veins to be reduced and l have more definition generally in my legs and body. It gives me a great feeling about my whole body and ability to live my life to the fullest.
Oh I just Love it! Glad to share my passion and help other with a better quality of life !
Great video. Did you mention the importance of posture? I try very hard to make sure I am keeping myself upright with my shoulders back. Is this correct?
Absolutely. Posture is super important. Seems you are doing great!
I really love this so where can I get water dumbells
Please follow the links in the video description.
👏🏾👏🏾👍🏾👍🏾👍🏾👍🏾🤗
Love u darling 🎉🎉🎉❤❤❤
Deep Aqua excerises
Thanks for your suggestion!
Currently I share my best workouts , including Deep Water Aqua at:
HTTPS://ondemandaquaworkouts.uscreen.io
At 75, started Aquacise 4 mths ago taking 4x45 minute classes weekly & lost 7kgs - so far! Wanting dumbell for my vacation found my preferred SPHERE Orange with flat (ish) paddle style ends aren't available. I have small 22.5 cm hands. Have no idea about buoyancy of different dumbells. Any recommendation? Gloves, dumbells - both? Advice please. Gr8 video thx.
Hi Robert. I suggest you shop at my affiliate store:
Https://www.swomoutlet.com/collections/fitnessanytime
My favorite brand for dumbbells is Sporti. I use purple ( quite big) that most guys I know love and can handle. As far as gloves: again Sporti brand is best. You probably should use large size since most men have bigger hands.
When you log in, go to water exercises gear in the store and you will find them all at the very competitive prices 😊
@@ondemandaquaworkouts my hand size is 23cm circumference - I buy ladies smaller golf gloves(men small) is there any value in buying hans discs look ok for floating, resistance through water shoulder work, and to tread/stand on? Is there a different density in the foam buoyancy eg green to blue or blue and white? Are the gloves just for swimming or also resistance in aerobics?
@@robertbrown8425 both swimming and aerobics
Can't find the subscribe link for the video
Do you mean link to on demand aqua workouts?
I need some help! Since breaking my wrist, it is somewhat weaker and less flexible as well as having arthritis. So holding a noodle in intense and sometimes not so intense exercise can be tiring and eventually painful.. You and others recommend we should use a thin noodles and I’ve been looking for ages but can’t find any , at least in the UK less than 60-63 mm. That,s too fat for me some of the time!
Can one get thinner and maybe even shorter ones??
Frances I found thin one at the dollar store. Very cheap for kids to play.
Any noodle that is professional for an aqua class will be thicker so you need to check pool supply stores instead. I hope you find it :)
Fitness Anytime and Anywhere by Marzena unfortunately not! It doesn’t seem to make any difference! The only alternative I’ve found is a blow up kids one from speedo. May be worth a try!
@@frances3256 The noodle has to give you enough buoyance so the cheap dollar store for sure won't do the job. If you can live with holding the regular aqua-noodle in just two places, may be you can buy one from the specialty store and ask someone to carefully carve out where you place your hands to fit. May be fashion two handles on the noodle with soft materials like neopene to allow your hands to hold onto it? With a bit of trial and error, I have been able to adapt most of my Aquatic Fitness elements for noodle using Aquatic bells. My personal preference is bells over noodle because I can grip better and have more freedom of movement but it's just me.
@@kenszeto8922 thank you for your reply, but the break was 7 months ago! My wrist is fully recovered, with a bit of residual weakness. I just persevered and reduced the amount of time I used the noodle and dumbbells. However the exercises in the pool definitely sped up recovery.
@@frances3256 That's wonderful, Frances! Water exercises are the best way to improve healing and our health for sure. I lead the Aquafit classes at the local YMCA and I always say to the participants (most of them are seniors with issues or physical limitation) to know their body and work as hard as their body would allow. If they feel pain, modify or skip the element. After all, it's really their workout so they have to own the responsibility to make it work for them. Also, scan your body for tension and pain; I always ask the participants to let go of the noodle or dumb bells after a few intense exercises and wiggle their fingers a bit before going to another element. Most instructors won't do that so we'd have to make it a habit to take a quick break when we feel one.
Wasted time on other issues.. Stick go your subject