Fitness / rehab through aquagym? Tips for beginners
When an old cruciate ligament rupture in my knee became more and more painful a few years ago, I could not handle an operation anymore. I had postponed the OP for a long time, on the one hand the suffering was not high enough yet, on the other hand the medical opinions on the meaningfulness of an OP differ widely. Some doctors wanted to have operated on yesterday, others say, one should wait first. At that time I decided to wait, but after almost ten years I suddenly could not walk anymore without ever bending down. So surgery, and then a rehab.
In addition to the usual physiotherapy on dry land, my orthopedist also prescribed water aerobics for me. ? Aqua Gym? called my young dynamic and hipper doctor the whole thing. I thought: Okay, a little water ballet will not hurt, and I like swimming. Ultimately, however, I was so impressed by the positive effect of the Aqua-Gym that I go since the rehab once a week in the indoor pool and complete my private exercise program. It's a lot of fun with friends or family.
Water is there for everyone
Fortunately, water aerobics need not precede any injury or surgery (as in my case). The exercises are suitable for all people who like to stay in the water and are looking for an alternative to jogging, cycling or other sports. Especially in the cold season, a fitness program in the pool is more pleasant than running through rain or slush. I always combine the exercises with two swimming units: one to warm up and one to complete. If you have the chance to get supervised water aerobics by the doctor, you should definitely use it. For those who want to try it without a doctor's prescription, I have put together a few basic exercises below. I have not uploaded any private photos of me to the text. For one, I do not have an underwater camera (and most of it plays under the surface of the water), and second, I do not really have the flagship figure of Mark Spitz or Michael Phelbs. Well, on to the wet element.
The conditions
Theoretically, of course, every body of water is suitable, including a lake or the sea. However, in the swimming or indoor swimming pool, the level surface, the even water depth and the pool edge (in some exercises) are beneficial. The water should reach at least to the navel and at most to the chest. Depending on your body size, this usually corresponds to a water depth of 1.10 to 1.40 meters. Non swimmer pools in German swimming pools may have a maximum depth of 1.35 meters, so they are optimally suited. Typically, an aqua-gym takes about 15 minutes and can be done once or twice a week. For the whole Fitten among you, of course, more often, but it is more exhausting than you think.
The exercises
Depending on the region, the names of the exercises will certainly vary. I use the names of my Berlin guide during the rehab. There are also a number of special exercises for which you need a pool noodle or a swimming board? I have deliberately omitted these, in order to keep the entry barrier as low as possible. Before the start of the exercises you should swim a few laps to warm yourself up.
swell
Walk through the chest-high water with the largest possible, expansive steps. While the angled arms mitgegenegen same (as in Nordic Walking only without sticks). The upper body is erect and is tilted slightly forward from the hip to get along well despite the water resistance. Duration: about two minutes.
Surfers I
Starting position: Stand upright with your legs closed, with your arms spread out to one side. Then put on your legs and sit in the water. The arms stabilize with small rudder movements. From this position, stretch your legs sideways towards the water surface, back into the floating squat, and then stretch to the other side (all without ground contact). Five to ten times in each direction, depending on your strength.
Surfers II
From the floating in the water? stretch your legs as far forward as possible. Then change from the supine position to the prone position. To do this, quickly put on your legs, tip your upper body forwards and stretch your legs long backwards. Again, five to ten repetitions.
paddle steamer
Place the arms outstretched on the edge of the pelvis, hold tight, lift the chest upwards and ride with your legs. Strike vigorously and do not forget to breathe. Duration: one to two minutes.
jumping jack
If you are familiar with gymnastic teaching in a similar way: put your legs into a stance position and stretch your arms (if possible under water) to the side. Then press the feet strongly from the pelvic floor and bring the legs together, at the same time pull the arms with open palms down. The same directly in the backward connection, back to the starting position. Ten to twenty repetitions, depending on your strength.
Water is creative
Basically, almost all gymnastic exercises you can do on land? knows, transferred into the water. Due to the water resistance, they represent a whole new challenge and at the same time the buoyancy protects the joints. Therefore, being creative and creating your own exercises is easy with this sport. Have fun at the next swimming pool visit. Buy now 
Aquafitness for seniors and Rehasport 19,95 ?
