All you need to know about Aqua Yoga: Deepali Jain

crop_6_240x240may27Deepali Jain has been a fitness expert for the past ten years. She is REEBOK certified and has also done NIKE and FISAF Certification in aqua training, fitness leadership and personal training. She introduced Aqua Aerobics in India in 1999, in Mumbai and in various other cities subsequently.

Her fitness sessions involve Aqualates (water plus pilates), aquarobics, aqua strength training, aqua yoga which enhances cardiovascular endurance, strength and flexibilility in the participants.

Ms Deepali Jain answered Sify readers’ queries related to the above in an exclusive chat.

You advise stretches before workouts or after workouts?

There are different schools of thought that recommend different timing for stretches. I sometimes recommend stretches in between and after the session depending on each individual. But some believe in stretching even after a brief warm up. Please keep in mind that in cold weather we do not stretch in cold water as the body temperature falls very fast leading to shivering and cramps. Hence stretches are done on land after the session during winters only.

Female-31yrs. I go to gym 4 times a week. I feel very thirsty while doing exercises. How often should one sip water in between exercises. Each has different opinion on this.
One should have water before, in between and after a workout to hydrate your muscles as the body can not function with dehydrated muscles. Even in aqua the myth that you do not sweat is false because at such high intensity levels we sweat in the water and if you do not drink water it can lead to dehydration.

Why isit that doing exercises in water has minimal impact on joints and muscles?
You weigh only 10% of your body weight inside the water. This unloads your joints of all the baggage that you are carrying on land. When you exercise in neck deep water and are suspended in it with the help of floatation devices the impact becomes zero as your feet do not touch the floor. So there is no impact, so what better way is there to exercise where there is zero impact and high calorie burn.

Should aqua training be done alone or with other exercises?
It can be done alone as it has quite a few workout regimes each different than the other like aqualates, Aqua yoga, Aqua Taichi, Aqua aerobics, Aqua kickboxing and the list goes on and on. It can also be done with other activities as well.

Are there risks involved or any disadvantages of aqua strength training?
There are no risks involved of injury in the water workouts. This is it’s usp but please keep in mind that one should keep good form and controlled movements while working out in the water as the water with its resistance can dislocate a joint if you are not careful while performing exercises.

How to reduce at around abs if someone has a backache problem?
One can achieve this in the water by doing aqua aerobics because water is therapeutic and numbs out the pain but at the same time supports the body and strengthens the weak muscles there by reducing the pain and when you burn calories in an hour by working out against 13 times resistance offered by the water it will result in fay loss in all the problem areas Without aggravating your painful back issues.

Can I not achieve fat loss by brisk walking?
By doing the same thing repeatedly the body stops responding. Initially you will get good results but you will reach a plateau where there are no changes here cross training comes into play. So you change your activity and adopt other activities like Aqua aerobics to break the plateau.

What are your suggestions to women office goers to remain fit and slim?
Please remember in any fitness regime 80% part is played by a sensible diet, 10% genetics and 10% exercise. So if the working women can zip their mouths and use the steps in stead of the lift and walk their bus stop or cycle to their offices you are already on your way to achieving your goals.

How many kg weight loss can be achieved in a month by aqua exercises?
This cannot be answered randomly as there are a lot of factors involved like the age, fitness level, gender and effort of each individual but however please keep in mind as we grow older the metabolic rate falls down and one has to make that much more effort to lose weight following a healthy diet side by side.

Are aqua workouts more ideal to keep fit or to lose weight?
An Aqua workout has a very holistic approach to fitness and ideal for both keeping fit and losing weight! And not forgetting the fact that it’s alot of fun.

Hi goodmorning what is your suggestion on the portable exercise machines available online to reduce the fat around abs?
They are just plain pieces of junk that are being sold and marketed by beautiful models who want your money more than your well being. Plain simple exercises will never be outdated as they are the safest methods of exercising without any side effects.

Which is the best exercise form for healthy fat loss?
Obviously I would say Aqua Aerobics as it covers all the components of fitness in an hour. Cardio, strength, flexibility and fat burn. This is the only form of exercise that’s zero impact and a high calorie burner. You burn about a 1000-1200 calories in an hour, it’s 13 times harder than doing land exercises because of the 13 times more resistance in the water resulting in weight loss and toning up.

Is there a specific diet that should be followed with water exercises if one wants weight loss?
Like any other work out programme you do need to follow a sensible diet with the right combination of food to achieve better results.

Do aqua workouts help to lose more calories?
Yes, it does. Water offers 13 times more resistance than air being that much thicker so any exercise you do in the water is 13 times harder to do and burns 13 times more calories.

As a woman what all do I need to consider for aqua exercising?
There’s not much apart from the fact that during your periods you can use tampons and participate in aqua sessions. It’s safe, healthy and seals you of against any infections. In the water there’s no bleeding due to its hydrostatic pressure. So go out there and enjoy even in those days of the month.

Is it always necessary to workout under a personal trainer to get assured results?
Not necessarily. Exercises like walking, swimming, dancing do not require a personal trainer but if you are desperate and have reached a plateau where the goals are yet unachieved then you need the guidance of a personal trainer to bring that zing back into your workout regime.

Hi Ms. Jain. I am a working woman age 43yrs. I used to go to gym 10yrs back. I always try to be physically active. My height is 5ft 2”. I want to lose my ab and obliques fat without going to gym. Your advice.
Do you really think that works? Unless you burn calories that stubborn fat will not leave you. You may follow a sensible diet but you still need to exercise to burn the fat.

What should be the right pattern to have water while cardio or strength training?
One should have water before, in between and after a workout to hydrate your muscles as the body can not function with dehydrated muscles. Even in aqua the myth that you do not sweat is false because at such high intensity levels we sweat in the water and if you do not drink water it can lead to dehydration.

What is more beneficial swimming or aqua fitness training?
Obviously I will choose Aqua fitness training because swimming is only done horizontally whereas Aqua is done in all planes which are vertical-horizontal, sitting in a plank position etc. So the body has to fight that much more to maintain the balance.

I am male 34yrs. I dont know swimming. Can I join aqua exercise programme?
Yes, you can swimming is not an issue as a lot of swimming devices are strapped on to you which keep you afloat and are 100% safe. Eventually your fear of water will vanish and you will be ready to learn swimming.

As half body is submerged in water how does aqua aerobics or aqua strength training help to lose lower body fat?
We do not limit ourselves to just one single depth of the water we use the entire length of the pool starting from the shallow for fat burn where water is waist deep to the deep end of the pool where the water is neck deep for more neuro-muscular conditioning /strengthening.

Apart from practising in water what are the other differences between aqua yoga and yoga not done in water?
Hey Diyu, principles and method are the same. The only thing added in the water is buoyancy as opposed to the gravitational pull it’s upwards thrust needs to be stabilised with the help of props. Where a wrong yoga move on land can lead to injury in the water there’s no such risk as the hydrostatic pressure of the water cushions you like a protective cucoon. The unstable nature of water makes it to do yoga tougher in it.

Are breathing patterns also followed in aqua yoga?
Hi Diya, yes they are but it’s not necessary.

Deepali ji yoga usually has seating positions or postures. So how is aqua yoga done?
Aqua yoga is done by holding the various asans using various props against the instability in the moving water. It makes your core muscles work harder to maintain your balance in the moving water and makes your yoga session more challenging.

Hello M’am. What are the advantages of aqua strength training?
You burn 1000-1200 calories in an hour with zero impact. It’s very therapeutic on your joints as there’s no stress cause you weigh only 10% of your body weight in the water. It’s a fabulous weight loss program it’s stress-free. Anybody suffering from arthritis, heart conditions or any other health condition can do it without a risk of injury and benefit from it.

How to control getting back the lost fat after stopping strength training exercises?
Why would you stop, it’s healthy to exercise daily and strength training helps to build bone density and increases your metabolic rate and your lean body mass. What better treat could you give your body that abuse everyday by way of junk food and unecessary stress.

Why is fat gain or weight gain so common after stopping strength training exercises?
Madam, if the input is more than the output obviously there is going to be an imbalance so if you eat food and do not exercise to burn of those calories you are taking, in its bound to settle in all the wrong places mainly your tummy, hips and thighs. So keep moving your butt and explore the world of Aqua Aerobics and burn that fat!

My mother- 51yrs has always been regular to gyms. But she has stopped going to gym from past 7months though goes for regular walks. She feels that he is gaining a lot of fat. What is your advice to her?
Hi Misa, this is called a Middle aged bulge syndrome as she must have achieved her menopause or must be moving towards it causing a lot of hormonal imbalance in the body she should cut down on her food under the guidance of a good nutritionist and continue to exercise. I would highly recommend Aqua Aerobics since it helps to battle the symptoms of menopause and keep her weight in check and will keep her interested and happy!

What kind of health issues should be considered before opting for aqua aerobics or exercises?
Hi Saaz, people suffering from skin infections, UTI’s, epilepsy should not enter the pool unless their doctor gives a clean chit. Any others suffering from arthritis, diabetes and over weight issues and post surgery/pre surgery rehab and post-pre natal and senior citizens are most welcome to participate!

I want to know about of aqua strength training. How is it practised?
There are equipments like aqua dumbells, Aqua barbells and many more. It’s like an aqua gym with equipment Which are paper light on land but in water they vary from 10 pounds to 20 pounds depending on how much you want to push. And add to this the 13% more resistance in the water and minus the risk of injury due to the water cushioning you from all angles, what better environment can you ask for than this? It gives your body excellent toning up from neck down plus strengthens your muscles like no other exercise program can.

crop_1_240x240may27How will aqua aerobics help me overall?
You burn 1000-1200 calories in an hour with zero impact. It’s very therapeutic on your joints as there’s no stress cause you weigh only 10% of your body weight in the water. It’s a fabulous weight loss program it’s stress-free. Anybody suffering from arthritis, heart conditions or any other health condition can do it without a risk of injury and benefit from it.

How often are the sessions of aqua aerobics held?
Thrice a week like any other program but you can also do it safely every day of the week because there are different equipment with different workout regimes it never gets monotonous.

How much do aqua aerobic sessions generally cost?
Anything between 300-600 Rupees per session.

I am 38yrs female who has never exercised but this aqua aerobics sounds exciting. Can I start doing it?
Ofcourse, Udita! Find a good certified trainer within the vicinity of your home and go right ahead, you’ll enjoy it.

What categories of people can do aqua exercising?
Categories of people? Everyone can do it as long as you get a clean chit from your doctor.

What difference does it make when one exercises in water?
Hi Garv, you burn 1000-1200 calories in an hour with zero impact. It’s very therapeutic on your joints as there’s no stress cause you weigh only 10% of your body weight in the water. It’s a fabulous weight loss program it’s stress-free. Anybody suffering from arthritis, heart conditions or any other health condition can do it without a risk of injury and benefit from it.

How are kids benefitted by aqua aerobics?
Same way as older people are it’s channeling their energy into more positive activity and more neuro-muscular coordination.

Does aqua aerobics or exercises can be done by both adults and kids?
Yes, it can be as it’s meant for all age groups!

My son and daughter aged 12yrs and 10yrs do swimming. Can they start with aqua aerobics right away?
Hi Shikha, of course they can as there’s no risk of injury and it’s a fun workout with alot of variety! Though I would suggest they should not discontinue swimming.

i am having knee problem age 52yrs wt. 59kg ht.4.11inch plz tell me which ex i do to maintain wt.
First of all I’d suggest weight loss for you cause of your knee issue you need to lose weight as you’re 4’11 and you weigh 59 kls. Every extra kilo on your body is equivalent to 6 kls on your joints. Try bringing your weight down to atleast 55 kls to be realistic and the best way of losing weight with a knee problem is aqua aerobics or aqua therapy As you weigh only 10% of your body weight in the water so less stress on the joints. Impact is zero and you will burn about a 1000 calories without putting any weight on your painful knee plus the pressure in the water will help you strengthen the muscle around your knee joint.

How many kgs weight loss in a month is ideal for good health?
Hi Kethaki, it depends on your age and fitness level. The younger you are higher the metabolic rate and higher weight loss. As you grow older the metabolic rate falls down and you have to make more efforts to lose that weight. Bottom line control your food and exercise, you can’t go wrong!

Madam what is the best exercise to remain fit?
Hi, obviously I would say Aqua Aerobics as it covers all the components of fitness in an hour. Cardio, strength, flexibility and fat burn. This is the only form of exercise that’s zero impact and a high calorie burner. You burn about a 1000-1200 calories in an hour, it’s 13 times harder than doing land exercises because of the 13 times more resistance in the water resulting in weight loss and toning up.

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