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Top 10 Benefits of Aqua Cycling (Underwater Spinning)

benefits of aqua cycling
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Aqua cycling is emerging as a popular way to exercise without putting much stress on the joints. Although stationary biking, spinning classes, and many other forms of exercise are great for many people, there are multiple unique benefits of aqua cycling (underwater spinning classes) that make it advantageous.

For starters- spin bike workouts are low-impact workouts that are efficient and effective for burning calories, assisting with weight loss, and strengthening your lungs, heart, and lower body muscles.

Compared to some other cardio equipment, a spin bike puts less stress on your joints while still providing an excellent aerobic or anaerobic workout.

If spin bike workouts can give you this much benefit, then what kind of a difference will aqua cycling make? Let’s find out!

Underwater Spinning: How Does it Work?

Underwater spinning, also known as aqua cycling or water cycling, is a water-based exercise using a hydro-spin bike known as a Hydrorider. The hydro-spin bike is submerged in 1.2-1.6m of water, and it is easy as riding a stationary bike.

Just sit on your bike, slip your feet into the pedal cages, and start pedaling!

The Hydrorider has a four-paddle flywheel that offers smooth, gradual changes in resistance while increasing cycling speed, and it has the largest paddle available for the greatest resistance. The resistance increases as you challenge yourself to increase your pedal speed.

To make your aqua cycling experience more comfortable, the vertical and horizontal adjustments of the seat and handlebars can help you set the perfect position according to your height, leg length, and arm reach.

Just take it slow at first, go at your own pace, and increase your speed and level of resistance over time.

Benefits of Underwater Spin Bike Workouts

Underwater spinning workouts facilitate an energizing workout that targets the legs, arms, chest, and core muscles. Here are a few of the main benefits of aqua cycling workouts:

AquaCycling is a Fun Workouts

Water-resistance makes aqua spinning more challenging and fun than just spinning on dry land.

Being involved in aqua spin classes is a form of dynamic group fitness that also benefits you on an emotional level. THrough aqua cycling classes, you will get to meet new people and build friendships.

Calorie Burning

Aqua spinning can help you burn up to 800 kcal in an hour., which makes it an excellent workout for those who are aiming to lose weight.

Improves Your Cardiovascular Endurance

Underwater spinning is a great low-impact workout that can increase your cardiovascular endurance. When you’re spinning in water, you can exercise at a higher intensity but at a lower heart rate. Thus, it improves your cardiovascular health without risking exhaustion.

Improves Muscle Strength and Coordination

Aqua cycling is one of the best cardio workouts because along with improving your cardiovascular endurance, it also strengthens your muscles and improves your coordination. Spinning underwater puts a significant demand on your muscles and forces you to utilize your muscles synchronously to pedal as fast as necessary

Aqua spinning can help improve your muscle strength in your core, back, glutes, quadriceps, hamstrings, and lower leg muscles.

Underwater Spinning is a Low-Impact Form of Exercise

If you are worried about sore hips, knees, ankles, or back, you have less to worry about if you spin underwater. As the water’s buoyancy will support your body weight, it puts less pressure on your joints as you enjoy an intense workout.

Aqua Cycling is a Useful Rehabilitative Exercise

Aqua spinning can serve as a rehabilitative exercise as it puts gentle strain on the joints, muscles, and bones with the help of the water’s buoyancy. Aqua spin exercise programs are suitable for individuals who are recovering from injury or with limited mobility.

It can also benefit the elderly, pregnant or postpartum women, or individuals with muscular, joint, or weight issues. Aqua spinning can also be a good exercise for osteoporosis. However, make sure to consult with your doctor about your health condition before starting any exercise routine.

Aqua Spinning is a Good Recovery Workout

After finishing a game, marathon, or intense land-based routine, aqua spinning can help you recover better and faster.

As a low-impact water exercise, the hydrostatic pressure from the water can help relax, soothe and stretch your muscles. As a result, this minimizes your chances of getting “next-day soreness” as it only creates less micro-damage to the muscle fibers and connective tissues.

Reduces Stress and Improves Sleep Quality

Exercising can generally improve sleep quality, eliminate tension, and reduce stress. Spinning underwater can provide you that benefit!

Improves Blood Flow

The hydrostatic pressure in water can significantly improve your blood circulation. Also, since it strengthens your heart muscles, it can help lower your resting pulse rate and help you have consistently lower blood pressure.

Reduces Cellulite

Aqua spinning with intensity improves blood oxygen levels and stimulates the circulation of your lower body (especially in the legs), and drains the lymphatic system. Therefore, it can help reduce cellulite in your buttocks and thighs.

Concluding Thoughts – Should You Do Underwater Cycling Workouts?

Both underwater spinning and aqua cycling focus on speed, intervals, and power, and provide motivation by instructors and music. However, the water during aquacycling provides full-body resistance that can be up to 12 times greater. Also, the water makes aqua spinning therapeutic.

Since the buoyancy puts little to no impact on the body, so there is less soreness or tightness in the joints which allows for improved flexibility and strength.

Additionally, the water is relaxing, refreshing, and invigorating.

If you’ve ever complained about your knees after a regular spinning class, trying aqua spinning might be a great solution for you. On land, standing up and down during a spin class can be tough on your knees. Spinning underwater will not have the same effect since the buoyancy of the water helps relieve stress on your knees, and the pressure of the water against your body will help with any swelling or inflammation of the joints.

Furthermore, those who spin underwater can expect greater calorie burn at the same rate of perceived exertion as a land class, which means you get a more efficient workout in the same amount of time you’d spend on land.

If these benefits of aqua cycling sound appealing to you, give it a try!

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Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and for the last seven years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer, and I am currently completing my Masters of Science in Nutrition Education at American University. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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