The Benefits of Aquatic Circuit Training

Hydrotherapy is an effective means of recovery and rehabilitation, but it can also strengthen muscles and the cardiovascular system. For athletes, runners, dancers and performers, strength training is critical. Aqua circuit training provides the same benefits as land-based training, often with less equipment and a wider variety of exercises.

Water provides resistance and allows athletes to work different muscle groups, improving overall flexibility and strength. A well-crafted water strength program may be just the thing to change up an athlete’s routine. Many professional football players and other athletes have turned to aquatic training as a way to supplement their workouts and increase both aerobic capacity and strength. 

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Aquatic workouts also tend to be low-impact, so recovery times can potentially be shorter between workouts, depending on the athlete. Some helpful equipment may include resistance bands, buoyancy weights and other resistance devices.

An advanced fitness pool like HydroWorx 2000 enables a private aquatic therapy environment for you and your clients. These pools provide easy entry for individuals to exercise, relax their muscles or enhance mobility with resistance jets and an underwater treadmill. Customize your sessions for each athlete with various water depths and multiple workout stations.

Circuit Training in Water Enhances Player Performance

Circuit training exercises in water can be beneficial because they alternate using different muscle groups with multiple movements. The workload of each activity in the circuit should be 50%–70% of functional capacity, but it depends on the athlete’s current ability level. Each activity may be performed for two to three minutes or a specific number of repetitions. 

Increasing the speed of movement surges turbulence, which in turn increases resistance. Athletes can mitigate muscle fatigue by alternating muscle groups and continuously moving in the target training zone. Devices such as float boards and AquaJoggers can allow a person to work in a non-weight-bearing situation. 

Because there is less pressure on the athlete’s bones, joints and muscles, they can focus on building their endurance and strength without added strain. Water resistance can also help athletes learn how to keep their movements slow and controlled, creating smooth motions that transfer to land-based activities and help prevent injuries.

Aqua Circuit Training Exercises

Some other circuit training sessions may include:

• Plowing through the water with a kickboard
• High-knee running
• Forward and backward running
• Ball push-downs 

5 Things to Expect With Water Circuit Training for Athletes

While your clients will likely have different goals during their sessions, here are some water circuit training advantages that can enhance their recovery and performance:

1. Buoyancy: The water allows athletes to float, removing their body weight and decreasing painful joint compression forces.
2. Temperature: The warmth of the water results in relaxation and pain reduction by inhibiting pain pathways.
3. Turbulence: This property is the ever-changing flow of the water, which imparts additional forces on the body and helps improve balance and core stability.
4. Viscosity: This is the thickness of water which allows for gentle progressive resistance to aquatics.
5. Hydrostatic pressure: The pressure exerted on your body when submerged in the aquatic environment. This pressure can assist with the return of blood to your heart from your legs while exercising.

See How Aquatic Fitness Benefits Your Athletes’ Performance and Strength

Aquatic circuit training enables more resistance training and stability, among many other advantages, to help athletes build their muscles. With hydrotherapy, you can offer an effective alternative option to land-based exercises that allows them to focus on different muscle groups and go beyond their physical limitations. 

At HydroWorx, our aquatic wellness pools are specifically designed to alleviate the discomfort of sore muscles and joints while providing a safe environment for athletes to hone their skills. Reach out to us today to learn more about our products and how they can help your clients.