Call it what you wish, it is a brilliant wacky wet sport.
Submerge yourself in one of the newest fitness trends,
an exciting entire body workout and a great excuse to wear your (cycling) clothes in the pool.
It makes your indoor cycling (spin class) experience a lot more exciting.
Join the experience and adventure it will take you on!
Fitness Level
No matter what your fitness level,
if you're a first time visitor to the pool or a Tour de France Yellow Jacket wearer,
this sport can be enjoyed by all to maximum benefit for the body.
Aquacycling is the latest aquatic fitness trend.
It combines the advantages of aquagym with those of indoor cycling.
It works for fitness beginners, seniors or people with disabilities.
It is equally effective for elite athletes or fitness buffs that like to cycle all year round,
and maintain their fitness to its peak.
With the addition of water to the cycling class, each rider has the ability to take their performance a step further.
Being stationary and structurally sound,
a hydro bike can also become an entire aqua gymnasium that can be used in a multitude of ways.
Focus is possible on all areas of fitness development, such as:
- Body toning and sculpting
- Fat burning, slimming and cellulite reduction
- Cardio vascular improvement
- Circulation and venous return
(no feeling of “heavy legs”)
- Respiratory improvement (Lung capacity)
- Range of motion effectiveness
- Muscular endurance and flexibility
- Rebuilding of muscles and strengthening
All thanks to the low impact aerobic exercise, to the water massage and the hydrostatic pressure on the legs.
Aquaspinning is an activity for the whole body: it also exercises the stomach muscles, the arms and the shoulders without the need to get off the aquabike.
The hydromassage given by the movement of the water firms legs and buttocks,
invigorates arms and abdomen strenghtens heart and lungs.
It eliminates fat even more being a pure aerobic work.
All the advantages of the water massage are particularly useful to reduce the aesthetic problems caused by cellulite.
In a very short time you will see your muscles grow and lengthen,
you will notice that your body will be more thin and streamlined.
At the end of each lesson your muscles will hurt less compared to other sport techniques and reduced presence of lactic acid.
On top of these, consider the further possibilities, using standard aquatic equipment,
such layers of clothing to increase drag and other resistance equipment.
Another benefit to this class is you won't have to worry about the uncomfortable seat or any other overuse related injuries.
Research has shown that due to the properties of water,
and in comparison to dry cycling trainers,
some remarkable results have surfaced about the improved benefits and effectiveness of aquacycling.
With the cushioning effects of water around the limbs, it makes a brilliant rehab class post match or for the next day.
Aqua Bike
The Aqua Bike is the latest novelty in the pool field:
the traditional aquatic bike is the heir of old bikes with the characteristics of the twentyfirst century.
It has a very easy installing method and it is endowed with different levels of resistence.
It units both the advantages of the traditional bike and those of the foot thrust in a pool.
It is built with material appropriate for a long time ducking and it can be ducked either in the pool than in the sea.
An Aqua Bike can be used in a pool of water, salt water, or hot thermal water.
It is adjustable and placed at 100 to 170 cm waterdepth, while the water must reach to the height of chest or pelvis.
Spinning in water can be done in both directions, you can pedal forwards or backwards.
This is fundamental to do for successful rehabilitation therapy.
Clothing Tips
No bathing suit is required; you should wear your cycling kit to get wet in,
like padded shorts or bike pants and a cycling top.
Long cargo pants can be used to incease the resistance for a better workout.
Shoes will protect feet from any hard parts of the bike.
Aquafit socks avoid chafing.
Special shoes are generally provided by class organisers.
Some aquacycling shoes even have small fins.
Keep a small water bottle with an energy drink for the balancing of liquids in the back pocket of your cycling shirt.
Aquacycling Class
This new pool class incorporates a state-of-the-art, stainless steel Hydrobike and an exercise program
that works the body from head-to-toe.
It is a cross between water aerobics and a group cycling class.
You navigate imaginary hills while sitting on a partially submerged stationary bike.
No bikinis or beach-bomb bodies required,
but be prepared to get wet as riders climb hills,
sprint down paths and test their endurance levels with lifts,
jumps and continuous speed changes all while enduring the resistance of water.
The lessons are simple and affordable, usually in a group of fifteen people of any age.
They have a music at 120 BMP in a minute,
so the pedallings are 60 with the right calf and 60 with the left one.
To have fun and to obtain good results, it is enough to follow the instructor and the music.
You don't need to know how to swim and still can obtain an enviable physical shape.
Participants dive in to this 45-minute class with a 10-minute warm-up consisting of low intensity cycling
and arm movements to accelerate the heartrate and increase circulation.
Having the hands on the hand bar, one get's up from the seat with small jumps, making the superior joints to move.
Class progresses as students slowly begin more explosive moves including sprints and jumps,
as well as arm movements using webbed gloves and water weights to work the biceps, triceps, shoulders and forearms.
The goal is the tonify the muscles of the calf, arms, abdominal and dorsal by using specific equipments.
Additionally, due to water resistance, the core muscles (lower back and abdominals)
get an exceptionally challenging workout as well.
The last five minutes are the cooldown which consists of slow cycling and stretching moves to release tension in the joints.
The possibilities are only limited by your instructor's knowledge of exercise prescription
in the aquatic environment and their bio-mechanic and physiological knowledge
when consideration instruction is given in such.
Reader Comment
I was a little skeptical at first, but I was pleasantly surprised.
I found myself totally engaged in this class working my muscles and lungs.
The water's resistance created a full-body workout, while the buoyancy eliminated the impact on my legs.
At first I wore a T-shirt under a polo shirt with short jeans.
During the class you move out and back into the water all the time.
That feels really good in these clothes as the water flushes in and out.
Later I changed into long jeans and that made this workout a lot harder in many ways.
It also felt really good to be in a pool with my clothes on !
Guiseppe, Italy
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