By Monique Lamb, Wellness Specialist at Twin Lakes Senior Living Community
Aquatic cycling is just what you would imagine, spinning but with stationary cycling bikes submerged underwater. This new form of cycling provides all the benefits of the typical land based cycling, but doesn’t have some of the drawbacks associated it.
So if you enjoy bike riding but stopped cycling years ago because of pain or discomfort, consider taking an aquatic bike class. This low impact exercise will increase core strength and flexibility and as an added bonus, riding in the water will leave you feeling refreshed.
Aquatic exercises are popular because the body’s weight is supported by the water's buoyancy, which minimizes pain by reducing stress on the joints. By adding a bike to the water, bike riders who thought they couldn’t cycle anymore, will be delighted to discover they can ride in the water with relief from joint pain.
Aquatic bikes are designed with adjustable handlebars and seats which allow users to customize the fit for their workout. Users may also adjust the resistance on the bike to make the ride as easy or difficult as they would like.
These aquatic bikes are not just limited to cycling. Users may do various other exercises with the bike, such as knee crunches, tricep dips, flutter kicks, scissor kicks, and more. So the aquatic bike can be used as a full body workout.
5 Reasons To Try Aquatic Cycling
1. Build Endurance
Cycling increases endurance in your lower body, including the glutes, quadriceps, calves, hamstrings, as well as the muscles around the hip, knees, and ankle. Not only does aquatic cycling build muscular endurance, but cardiovascular endurance as well. While cycling in the water you work at a higher intensity with a lower heart rate, which leads to an improved cardiovascular endurance.
2. Increase Core Strength
With proper posture and positioning, you can work out the abdominal muscles. While cycling you should keep your back straight and abs tight. This contracts your abdominal muscles, which strengthens your core.
3. Improve Balance
Cycling strengthens the muscles around the hip, knees, and ankle. Strengthening those muscles, as well as nearby ligaments, tendons, and bones improves balance and coordination.
4. Improve Flexibility
The buoyancy of the water allows the joint to go through a wider range of motion than it would on land. When in the water, you don’t feel the effects of gravity as much, which allows for you to move joints more freely and improves flexibility.
5. Decreases the Potential for Joint Injury
In the water, there is no impact on the joints and muscles. The minimized gravity combined with water’s buoyancy causes no stress on the joints, decreasing the opportunity for injury.
Aquatic bikes can be used on your own or in an Aquatic Circuit Class such as the one held weekly at Twin Lakes. As part of the Aquatic Circuit, participants complete a series of exercises: cycling on aquatic bikes, using an aerobic aquatic step, and walking laps.
Wellness Specialists like Monique, are expertly trained to develop workout routines and exercises that are personalized to your goals. The Twin Lakes fitness center, The Connection, offers a variety of classes and equipment specifically designed for those aged 50+. The Aquatic Center includes a 75-foot heated pool, aquatic bikes, and a whirlpool.
Our fitness center is open to the community and memberships are available. For more information on The Connection or Twin Lakes, contact us online or give us a call at 513-247-1300.