What are the benefits of aquabiking at home?
Discover the benefits of water sports on your body. Expert coach and equipment provided. Drainage and anti-cellulite action.
Why practice a water sport at home?
Taking advantage of your private swimming pool in the Canton of Geneva to do sport at home and enjoy the benefits of water for your well-being and health are an invaluable opportunity.
Water has unsuspected virtues:
- toning the whole body
- drainage of the legs
- increased calorie expenditure
The 372 team is made up of sports coaches who are specialists in water sports (aquabiking, trampoline, paddle, aquajogging, etc.) and who have a great deal of experience in this field.
Make your swimming pool in Geneva your new fitness centre.
The courses are intended for all types of public, men/women, young/senior, sportsmen/sedentary.
https://www.youtube.com/watch?v=VeMc2sXzuaQ
The magic of water
Water and your private pool are usually synonymous with play, fun and relaxation.
Your 372 aquatic personal trainers will introduce you to the joys and benefits of aquagym or aquafitness in your home pool.
Water has specific characteristics - pressure, resistance, conductivity, weightlessness - which bring specific benefits - drainage, solicitation of all the muscles, greater energy expenditure, lightening the body.
To take advantage of all these benefits, it requires experience and special knowledge because it is not the same to teach fitness coaching as it is to teach aquatic coaching.
That's why all our coaches are trained and have the necessary qualifications and skills to teach in the pool.
Drainage and Massage
Water and the aquabike are effective in fighting cellulite by acting both on the surface and in depth through a massaging action on the surface and a draining action in depth.
When you pedal during your aquabiking session, it generates a continuous circular current. This current creates a micro-friction on the surface of the legs and thus improves the appearance of the skin. This reduces the phenomenon of orange peel skin.
The water also has a deep draining effect. The water exerts pressure on the muscles and veins, which encourages venous return and lymphatic drainage. As a result, we feel lighter after a water aerobics or aquabiking class.
When we pedal a bike in the water, it is as if there were several physiotherapists massaging our legs.
This draining action is immediate and is felt immediately after the coaching session. This reduces the phenomenon of heavy and swollen legs due to poor venous return. Drainage reduces oedematous cellulite.
As a reminder, hydrostatic pressure increases by 1 bar every 10m. In a swimming pool at a depth of 1m, this corresponds to a pressure of about 20kg spread over the legs.
Slimming the whole body with 2 in 1
The resistance of water is called hydrodynamic resistance, it increases proportionally with the speed of the movement and with the resistance surface. Its calculation formula is R=k SV2; this means that the resistance is multiplied by the square of the speed.
The speed of the movement in aquajogging or aquabiking directly affects the intensity of the course.
So the faster you pedal, the greater the resistance and therefore the greater the intensity.
Water has another unbeatable advantage, the resistance is in all directions and all planes. Whether you push, pull, up, down, left, right, diagonally or in a circle, there is always water and therefore always resistance.
This means that both agonist and antagonist muscles (front and back) are used for the same movement.
For example, if your aquatic coach asks you to perform an opening movement (e.g. breaststroke) and then a closing movement (e.g. closing with arms stretched out in front), you will build up the back muscles on the way out and then the chest muscles on the way back.
It's the same principle for the legs on an opening/closing movement which will target the adductors and the buttocks.
We can say that the aquafitness and aquagym coaching allows to solicit 2 muscles in 1 movement (2in1 method) which will save time and will tone/strengthen the whole body in a harmonious way.
It is therefore a complete workout of the whole body and all muscles.
To this we can add that the body is constantly looking for balance in the water, which requires the deep abdominal muscles.
It is these deep muscles that link the upper and lower body and allow you to give speed or accelerate the movement.
No impact thanks to buoyancy
Aquatic coaching has a softer connotation than fitness classes because there is zero impact on the ankles, knees, hips and back.
The buoyancy causes the body to be pushed vertically upwards from the bottom, making it weightless. Depending on your level of immersion, the body is relieved of its weight by 50% to 90%.
This is very interesting for people with joint problems or who are overweight.
The effort is also perceived as more bearable and more pleasant.
It feels good to be light and free in your movements.
Accessible to all
As we saw earlier, water has many virtues and a positive image with the public.
Not least because water coaching is accessible to all for several reasons.
First of all, the intensity can be gentle to very intense depending on your speed of execution. As a reminder, you increase and decrease the intensity and resistance by speeding up or slowing down the movement.
The equipment used also plays a role in the intensity and resistance.
Aquafitness coaching is also accessible to everyone, as everyone will find something to suit their objective and the part of the body they wish to tone. The private class can be mainly muscular or cardio, lower body or upper body.
In short, whether you are a man or a woman, a seasoned athlete or a sedentary person, a young person or a senior citizen, everyone will find a class and an intensity that suits them.
Note that the heart rate decreases by 10% in the water for the same effort on land. This is due to the pressure of the water and the absence of gravity.
This is interesting for people who are prone to tachycardia or who have a low physical condition. The effort will be more pleasant and it avoids getting into a slump from the start.
Caloric expenditure
Water is 24 times more conductive than air, which means that we have to burn more calories to keep our bodies at the right temperature.
The heat produced by the body is diffused by direct contact with the water. Then, as water has a lower temperature than the body, it will cool the body by conduction. The body will therefore have to produce more heat to remain at its normal temperature of about 37.5 degrees.
The expenditure of energy or calories is therefore increased.
THE COMFORT OF BEING AT HOME
Having a sports coach at home who is a specialist in aquafitness classes and who brings all the professional equipment is quite appreciable.
We take care of everything, you don't have to plan anything.
You will discover the pleasure of doing sport in your own pool.
Actively enjoying your pool
You have a private pool but you don't use it much except to lie by the pool and contemplate it?
With your personal trainer 372, you will actively enjoy your pool, which becomes synonymous with well-being, health and sport. You will take care of yourself in an active way with more or less intense sessions.
Your pool is an extraordinary tool that you are not aware of.
The sports coaching sessions in the pool will bring you well-being and energy. Let yourself be carried away.
Great variety and efficiency of the courses
The aquagym of the 90s has evolved and has become more professional since 2010.
There is now a whole range of professional equipment, specific to aquatic classes and designed to bring you comfort and ergonomics.
Each piece of equipment is designed to work with water and not just in it. This is what makes a coaching class effective, you have to think about the session and the movements with water. Otherwise, it would be enough to use a weighted barbell.
Our aquajogging, aquafitness and aquabike equipment is designed to increase the resistance of the water, and allow you to float, jump and move.
It's all these little details that will bring you comfort and results.
You will have the choice of activities and equipment according to your desires and your objectives.
Discovering the unknown
Here is a quick description of the course titles we can offer you.
Please note that it is possible to mix several pieces of equipment in the same private coaching session.
Aquabike: cycling in the water, with adjustable resistance
Aquatic trampoline for aquajump. Focused on the lower body, you will enjoy jumping into the water, without shock, with an intense muscular and cardio workout.
Treadmill for aquarunning focused on the lower body and the centre of the body. You will combine skier or scissor movements for the inner thighs (adductors).
Aquatic pole dance to target the core. This gives you a solid support in a liquid environment, your body is carried by the water which makes you lighter. This gives you great freedom of movement.
Paddle board: an unstable paddle board in your swimming pool for yoga type postures. The instability and the permanent search for balance solicit all your muscle fibres in depth. The centre of the body and the deep abs are very much in demand.
Dumbbells: made of light plastic and which increase the resistance. Aquapower or aquasculpt classes for men and women.
Contact us for more details and to find out which classes are best for you.
https://www.youtube.com/watch?v=xj0oPR_LYX8