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If you’re looking for an effective, low-impact workout, look no further than aqua cycling. It’s a fun, challenging cardio exercise that will also improve your strength and flexibility.

In addition to aqua cycling, Columbia Association offers many other group fitness classes and personal training sessions that can help you reach your fitness goals.

Dive into Fitness: A Guide to Aqua Cycling

If you love the feeling of a great workout but aren’t able to participate in certain exercises on land, there may still be a way for you to enjoy it! For those that are looking for a low-impact exercise to build strength, endurance, and balance, aqua cycling is the perfect fit.

During an aqua cycle class, participants stand waist-deep or chest-deep in the water and use a stationary bike called an Aquabike. These bikes are specially designed to be used in a pool, and they have been constructed with marine steel to prevent corrosion. They have a wide handlebar, which helps reduce stress on the shoulders and hips, and the saddle is adjustable to accommodate different sizes.

Unlike a traditional spin class, aqua cycling classes are conducted in 4- to 6-feet deep pools and usually last 45-60 minutes. During the session, participants ride bikes such as the Hydrorider Professional Aquabike and are suctioned to the bottom of the pool for stability and safety. Despite the fact that participants work up a sweat, the water keeps them cool and reduces the risk of injury or overheating. As a result, they can feel calm and energized after their workout instead of sore or exhausted.

What is Aqua Cycling?

For those who don’t know what aqua cycling is, the workout involves hopping on a stationary bike that’s submerged in water. You then peddle away, with the natural resistance of the water helping to give you a full-body workout and burn calories.

Typically, classes take place in 3- to 4-foot-deep water, and participants use specialized bikes that are attached to the pool floor with suction cups. The bikes are made from marine steel, which helps to keep them submerged while thwarting the development of rust. The calorie-burning workout typically lasts 45 to 60 minutes, and instructors may incorporate sprints, standing, or sitting into the session.

The natural buoyancy of the water helps reduce joint stress, making it easier to exercise even at a higher intensity. Plus, the water provides a soothing massage that helps to soothe aching muscles.

It’s also a great option for people with knee and hip issues, since the buoyancy of the water unloads the joints and makes it feel much easier to exercise. And according to Esther Gauthier, founder of the first aqua studio in New York City, it’s also a really great full-body workout for lymphatic health, since your lymphatic system is responsible for draining excess liquid and filtering out bacteria and pathogens.

Benefits of Aqua Cycling:

Whether you’re trying to tone up or lose weight, aqua cycling is an effective and fun way to get your heart rate up. This full-body workout increases muscle endurance in the quads, calves, and hamstrings, as well as strengthens the core muscles to improve coordination. The buoyancy of the water reduces pressure on the joints, making it an ideal workout for people with arthritis, back pain, or injuries.

Aqua cycling also burns a lot of calories, and the bike is adjustable to accommodate all body types. Many first-time riders comment on the surprising lack of muscle soreness after a session in the water. On land, exercise often causes micro damage to the muscles and connective tissue, leading to that dreaded day-after soreness. In water, the resistance of the bike adds to the workout without causing this type of injury.

The low-impact exercise also improves sleep and helps reduce stress. Exercising during the day can help you fall asleep faster at night and spend more time in deep sleep, which is vital to good health. In addition, the energy expended during your workout will leave you feeling more tired at bedtime, resulting in a deeper and better quality of sleep.

Finding the Best Aqua Cycling Classes Near You:

If you’re ready to dive into fitness and try this new workout trend, look for aqua cycling classes near you. You’ll likely find classes in your local gym or fitness studio, but there are also many independent aqua cycling studios.

These studios train their instructors to teach proper techniques for underwater bike stability and pedaling, and they use a swimming pool with the right depth to give students a challenging workout without overdoing it. You can find an intro class for $35, or Columbia Association has classes that are free with your membership.

This unique workout combines yoga and Pilates exercises with cardio cycling to strengthen the whole body and improve balance, flexibility, and coordination. This low-intensity and low-impact workout is also great for people with joint pain or stiffness.

Benefits of Joining Aqua Cycling Classes Near You:

Pedaling away in the water is a full-body workout that builds endurance and burns calories. It also tones and strengthens muscles in the lower body, including glutes, quadriceps, hamstrings and calves. It increases cardiovascular endurance while helping to reduce blood pressure over time. It also helps build muscular strength and flexibility.

The natural buoyancy of the water also takes the pressure off joints and muscles, allowing you to move your joints in a greater range of motion than when exercising on land. This can reduce pain, increase flexibility and improve balance and coordination. Aqua cycling classes can be found at Columbia Gym, aquatic centers and community pools.

This low-impact, total-body exercise is perfect for those with joint or muscle issues that prevent them from engaging in high-intensity land exercises. In addition, it can be used as a rehab exercise for injuries. Aqua YO-Lates combines yoga and Pilates exercises with cycling to create a unique workout that improves flexibility, strength and balance. The class is also gentle enough for first-time exercisers and those with joint or muscle issues. It is recommended to take a few classes before trying the equipment on your own. The instructor will show you proper pedaling techniques to ensure a safe and effective experience.

Benefits of Aqua Cycling for Weight Loss:

For those who enjoy cycling on a stationary bike, or indoor spinning classes, aqua cycling offers an enjoyable new way to burn calories and build endurance. The workout is low-impact, and the water offers support for your joints.

As a result, it has become a popular choice for people looking to lose weight while still enjoying an invigorating workout. The resistance provided by the water helps make the exercise more challenging and a bit more fun.

Aqua cycling can also be a great alternative for those who have trouble exercising on land due to joint pain. The hydrostatic pressure of the water shifts blood to your core, reducing muscle soreness and allowing you to work out longer.

In addition, the cool water regulates your body temperature and makes it easier to stay hydrated throughout your workout. This will prevent overheating and reduce the risk of muscle cramping. Additionally, aqua cycling requires less sweat than other types of cardio exercises, so you’ll be more likely to feel energized after your workout instead of tired and sore.

Aqua Cycling a Low-Impact Rehab Exercising

Since aqua cycling first stepped into the spotlight in Europe, it’s gained popularity worldwide. As a cardiovascular exercise, it’s low-impact and offers the benefits of strengthening and toning. But, unlike the high-intensity workouts of a typical Spin class, it takes place in warm water and is designed to soothe, not fatigue.

Whether you’re recovering from an injury or suffering from arthritis, aqua cycling can provide an alternative exercise option that may help reduce knee pain and improve your overall health. One study found that patients who participated in a 10 week aqua-cycling program showed an improvement in knee-range of motion and decreased knee joint swelling compared to those who did not participate in the program.

In addition, because the water regulates your temperature, you’re less likely to overheat during your workout. That means you’ll feel calm and energized after your session, rather than drained.

If you’re looking for a way to get in a great cardio workout without damaging your joints, consider taking an Aqua cycling class at Columbia Association. You’ll be riding a specialized, EWAC medical underwater bicycle that creates resistance with the signature current of our Endless Pools. Our instructors will guide you through a great aerobic workout that’s sure to leave you feeling accomplished, not exhausted.