Summer is approaching and with the warm season there is a greater desire to move, also to achieve physical fitness. The sultry heat of many areas, however, makes physical activity even more tiring, especially if carried out indoors. Here then is that water activities can become a valid alternative . Where can they be practiced? In the pools, but also by the sea.
Every time we immerse ourselves in water, according to the basic physical principle of Archimedes’ law, our body receives a push from the bottom up, which is the basis of floating. The depth and type of water will affect buoyancy. In salt water, our body will float better than chlorinated water, so we will be more facilitated in movements, moreover the greater the depth of the water and the less the load of our body on the joints.
The numerous benefits of water activities are now known . Thanks to the movements in the water, in fact, we will be able to keep the joints healthy, not overloading them and relieving the pressure on the spine, stimulating blood circulation and adequately toning the muscles, as the density of the water will become the resistance to be overcome. through some specific movements. Added to this is the feeling of well-being that involves immersion in water , a natural element very familiar to human beings.
Work in water is also widely used in the rehabilitation phase: in many states, already after a few hours after some types of musculoskeletal system surgery, the patient is immersed in water at a suitable temperature and depth, to allow immediate movement and thus reduce the sensation of pain associated with rehabilitation and post-traumatic inactivity.
There are now aqua fitness classes that are real training sessions. Tools are used that can either improve buoyancy, such as belts or tondoludi, or increase water resistance, such as dumbbells or anklets. The hydrobike courses are very popular , with the use of bicycles in the water; music has also become the essential element to mark the rhythm and make the lessons more enjoyable and fun.
If in swimming the goal is to seek the most hydrodynamic position of the body and the most effective style that favors advancement, in aqua fitness the principle is almost the opposite, that is to assume positions in which the resistance of the water is most perceived. For this reason the torso is almost erect and the head always out of the water.
There will be possible movements in depth that do not involve touching the bottom, therefore always floating, and others that take place using the support of the feet on the bottom, with a depth of 120-140cm.
Depending on the characteristics and any individual pathologies, one or the other may be more recommended, but in general, in normal psychophysical conditions, walking, swimming and water gymnastics are welcome.
Some practical tips to do aqua fitness without an instructor:
- respect the times related to digestion , before diving (advice always valid).
- Before diving, check the depth of the water and, if you don’t know how to swim, avoid deep waters. In any case, it is better to move while remaining clearly visible to the control of the lifeguard assistant , present both in the pool and on the beaches.
- For swimming, alternate styles on the back and styles on the abdomen and prefer the former if you feel tension in the lumbar tract.
- For water gymnastics resting on the bottom, walk in different directions (forward, backward and sideways), also with bending movements of the knees to the chest.
- If the depth also allows the upper limbs to be immersed, combine the movement of the lower limbs with the thrusts of the arms in different directions (forward, sideways and downwards).
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