Water aerobics. Benefits and contraindications. Beginners and features

The benefits and harms of water aerobics are due to its diverse effects on the human body. Its beneficial properties are not limited to just increasing overall tone. A well-chosen set of exercises in water will not only improve the condition of the skin, muscles and nervous system, but will also help get rid of excess weight and cellulite. The key advantage of water aerobics in comparison with training in the gym is the low level of trauma of exercise - water forces the body muscles to work with double force, but at the same time relieves stress on the joints.

What is water aerobics

Water aerobics is a complex set of exercises, the essence of which boils down to rhythmic dance movements in water. At first glance, they may seem too light and, therefore, ineffective, but this impression is deceptive. Even the simplest movements in water require double effort, since the water environment is much denser than air. Every time a person performs an exercise, he has to overcome the viscosity and density of water, which greatly increases the effectiveness of the exercise.

The advantage of water aerobics is the fact that while in the water, a person trains almost all muscle groups, regardless of the chosen set of exercises

Important! A moderate load on the muscles helps strengthen the overall tone of the body, but there is no excessive gain of muscle mass.

How it works in the fight against excess weight

Since the body requires additional heating in water, it is forced to expend significantly more energy than on land.
Considering that excess weight is often a direct contraindication to active physical activity and heavy loads, water aerobics will help those who want to get in shape without compromising their health.

The effect is achieved due to the fact that:

1. The massage effect of water smoothes the skin, carefully solving the problem.
2. Additional energy while in water is spent on maintaining a stable, stable position in the water, as well as overcoming water resistance (for comparison, the buoyancy force of water is at least 12 times higher than that of air).
3. Due to the lack of solid support under a person’s feet, he has to work much more intensely and be more active.
4. The additional effect of fat burning is provided by the difference in temperature present between the temperature of the human body and the aquatic environment.
5. Exercise helps.
6. The psychological factor also plays an equally significant role - the body of a person in the water is almost completely hidden from prying eyes. This means that a person is unlikely to care about how he looks from the outside. This eliminates inhibitions, providing everyone with the opportunity to feel more relaxed.

The benefits of water aerobics for the body

The health benefits of water aerobics can hardly be overestimated. Underwater sports have a number of beneficial properties, namely:

• strengthening the immune system;
• improved blood circulation;
• acceleration of metabolism;
• weight loss;
• strengthening the muscle corset;
• improving joint mobility;
• formation of correct posture;
• prevention of venous dilatation of veins;
• prevention of cardiovascular diseases;
• prevention of musculoskeletal diseases;
• improvement of the general condition of the skin;
• normalization of the nervous system by relieving emotional stress;
• improved sleep.

The beneficial properties of water aerobics can be fully revealed only with regular exercise. It is necessary to do water fitness at least 2 times a week.

Important! Even single absences from classes reduce the effectiveness of water aerobics by 40-50%.

The perfect workout

Physical activity in water is ideal for those who decide to get their body in order: strengthen muscles and reduce volume. And also raise your vitality and improve your mood. After all, movement in the water perfectly relieves fatigue and stress.

Water aerobics classes imperceptibly “remove” extra centimeters from the body. However, what confuses many people is that the scale needle may remain almost at the same level. There is no need to be upset, because trained muscles weigh more than untrained ones. In any case, you will get the result - your body will become slim, toned and flexible.

The resistance of the water has a massage effect, which makes the blood and lymph actively move. Therefore, you can get a noticeable anti-cellulite effect.

Exercises

at a moderate pace for beginners and speed-strength for those who are trained, perform continuously for 30-45 minutes. Strength exercises help strengthen and tighten muscles.

Cardio exercises (running, jumping, etc.) burn calories. In addition, the training program includes running, jumping, swinging, dance steps... For the results to be reflected in your appearance, you need to exercise for at least three months, 2-3 times a week.

Water aerobics for weight loss

The beneficial properties of water aerobics include systematic weight loss if a person regularly attends classes. This happens not only due to physical activity, but also because the water temperature is several degrees lower than body temperature. Due to prolonged exposure to a moderately cool environment, the human body begins to burn extra calories to maintain a stable internal temperature during water aerobics.

Moreover, the vibration of water has an intense massaging effect on the skin and fat deposits, which also promotes weight loss. Such a water massage during water aerobics helps to get rid of not only extra pounds, but also cellulite.

Water aerobics during pregnancy

Water sports are especially useful for pregnant mothers. By performing specially selected exercises, all areas of the body will be stressed, without having negative consequences for the child and woman. Such exercises help pregnant women to constantly be in good shape, actively burn calories and lose excess weight.

In addition to the general improvement of the pregnant woman’s health, external results will be observed; water aerobics helps prepare the body for the birth process. Water aerobics for pregnant women has great benefits. Therefore, by doing water exercises, mothers will be able to get the following results:

Constantly controlled weight, good shape;

Training in proper breathing, which will be useful during childbirth;

Strengthening the pelvic and abdominal muscles;

Getting rid of stress and negative thoughts, as water perfectly relaxes;

Improving blood circulation processes, preventing varicose veins, which many pregnant women are exposed to;

Relieving stress from the spine;

The benefits of water aerobics for the figure of pregnant women are not limited; they are especially important for those expectant mothers who have problems with edema. The presence of excess water in the body leads to the formation of swelling of the limbs and face. Which, in turn, is unsightly and inconvenient; in addition, with increased swelling, there is a risk of deterioration in the baby’s health, blood pressure rises, and metabolic processes become more complicated. Water aerobics is recommended for those women whose baby is in the wrong position. Water exercises help the baby to find the right position; to do this, it is enough to complete at least a few exercises.

Pregnant women who regularly attend water aerobics endure the pregnancy period much easier, and childbirth is quick and painless. The expectant mother can start water sports training at any stage of pregnancy, the only thing is that up to 12 weeks, the loads should be controlled, they should be minimal. Physical activity becomes more active during the second trimester of pregnancy.

To ensure that water aerobics classes do not harm a pregnant woman and are successful, you should adhere to certain rules:

If you have allergic reactions to chlorinated water, you should choose seawater pools. Today, there are many swimming pools whose water is purified without chemical solutions, using modern technologies.

The first water aerobics classes should begin with the most minimal loads, after consulting with a trainer. Loads should increase gradually.

Lessons per week begin with a one-time visit to the pool, then you can increase training up to two times. You cannot take long breaks from your studies.

If during water aerobics you experience discomfort or a feeling of fatigue, you need to rest immediately.

It is best to eat food an hour before exercise; after training, a light snack consisting of fruit is allowed. You can drink water during exercise.

A special swimsuit will be suitable for the exercises; it will be comfortable in movement.

As a rule, the duration of one lesson for a pregnant woman in the pool is no more than one hour and includes: initial warm-up, basic water aerobics exercises, stretching and breathing exercises. The main stage in water aerobics for pregnant women is considered aqua fitness, which consists of walking in the pool and exercises. Squats and leg rotations are also done.

Water aerobics for weight loss attracts women with its softness and smoothness, and the absence of excessive force loads. It is possible to get excellent results without hard efforts. When performing exercises, water resistance is overcome, due to this, weight quickly decreases, cellulite disappears, and the skin becomes elastic.

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Water aerobics is good for health in general and has virtually no contraindications. You can practice this sport even if you have problems with the spine or during pregnancy. Water is also a familiar environment for people from birth, which calms, relieves fatigue and improves mood.

The popularity of this sport is explained by the unique properties of water: resistance, pushing and hydrostatic pressure. Thanks to them, loads are easily perceived by the body and quickly produce a positive effect. All women can do water aerobics. Even people who cannot swim can perform the exercises, since the training takes place in a pool with a water level of 1 to 1.7 m.

What are the benefits of water aerobics for pregnant women?

The list of beneficial properties of water aerobics for pregnant women is quite extensive. In particular, the benefits of water fitness are as follows:

1. During pregnancy, the load on the spine increases. Prolonged exposure to water helps relieve back pain without harming the child's development.
2. Intense sports are contraindicated during pregnancy, which is why women who are used to going to the gym have to postpone training for a long time. Water aerobics is good because classes are conducted in water, which reduces stress on joints and maintains excess weight.
3. During water aerobics classes, the fetus is in its usual position. Thus, water fitness is absolutely safe for the child’s health.
4. Water aerobics allows a woman to maintain an attractive appearance. During pregnancy, intense weight gain often occurs due to an increase in the volume of fat mass, however, playing sports in water helps to maintain the fit of expectant mothers.
5. Water aerobics classes prepare a woman for childbirth, as a number of exercises are aimed at developing breathing techniques.
6. Physical activity in an aquatic environment will benefit those women who have a breech fetus. Water aerobics helps to safely change the child's position.
7. Water fitness helps a woman recover faster after childbirth.

Pros and cons of water aerobics

The main advantage of this sport is that there is no load on the spine or joints. This allows you to train even for people who are contraindicated for strength exercises and expectant mothers. The pros and cons of water aerobics should be found out before going to the pool. First you need to visit a doctor who will confirm that water procedures are not contraindicated for you (for example, if you have problems with the genitourinary system). You can understand whether water aerobics helps you lose weight by looking at the following advantages of this type of training:

• the lowest probability of injury to tendons, ligaments, bones or muscles;
• a variety of exercises that help you lose weight without boredom;
• the absence of stress on the back and lower back opens up the opportunity for pregnant women and people with injuries to train;
• in one water aerobics workout, a person burns up to 700 calories;
• while you are exercising, your body will not sweat;
• training in water strengthens all muscle groups;
• If necessary, you can increase the load using special devices;
• water aerobics classes are effective against cellulite and excess weight;
• training in water helps normalize sleep and get rid of stress;
• Even those who cannot swim can burn extra pounds this way.

The benefits of this method of losing weight are what make water aerobics classes so popular. The disadvantages include only a few points, for example, the likelihood of an individual allergy to bleach. This substance is actively used in swimming pools to prevent the development of microorganisms and protect the health of visitors. Some people experience skin irritation, eye irritation, and in extreme cases asthma attacks.

Failure to comply with the rules of conduct during water aerobics training may result in an exacerbation of ear diseases. This sport is just gaining popularity, so the cost of classes is still high, but you can save money by purchasing a subscription. Smaller pools will have a lower price, and elite fitness clubs also charge for the brand. Keep in mind that losing weight, strengthening muscle tone, and getting the maximum effect can only be achieved by training with a qualified trainer.

Is water aerobics good for older people?

Elderly people often suffer from brittle bones, so vigorous physical activity is contraindicated for them. They cannot go to the gym or exercise at home on their own. That is why water aerobics for older people is one of the few ways to keep themselves in healthy physical shape without the risk of injuring an already middle-aged body. Moreover, group classes help improve the emotional state of older people - active interaction with peers helps them overcome feelings of loneliness and allows them to make new friends.

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A particularly important property of water aerobics is that it improves blood circulation and acts as a good prevention of cardiovascular diseases. Also, during exercise, there is no accumulation of lactic acid in the muscle tissue, which causes a feeling of fatigue. Thanks to this, there is no feeling of aching throughout the body the next day after training.

Water aerobics or gym classes

Water aerobics or gym? This question is asked by many who have decided to increase their physical activity. If

Speaking about effectiveness, then exercises in water are in no way inferior to exercises performed with weights. Therefore, here you need to rely on your preferences.

Many women who suffer from excess weight are simply embarrassed to go to the gym, because to do this they will have to wear tight clothes and demonstrate to others all the unpleasant features of their figure. In addition, such activities cause processes that are natural for this type of activity: increased sweating and redness of the skin.

Training in the pool does not have these disadvantages. No one sees the features of a figure in water, and besides, as practice shows,

men rarely attend such classes, and women who understand each other’s problems like no one else have nothing to be ashamed of.

The released sweat is absorbed by water, cooling the body and increasing the athlete's comfort level. The classes are fun, interesting and provide an opportunity to communicate with each other and take a break from pressing problems.

As already mentioned, the benefits of the pool for the figure are enormous, which means such training can and should be considered as the main sport. Good luck!

Exercises for water aerobics in the pool

Water aerobics is suitable for both those who already have experience in the sport and for beginners. In the most general form, classes are held according to the following scheme:

• warm-up (running along the bottom of the pool for 2-5 minutes, jumping, dance movements);
• breathing exercises;
• basic set of exercises;
• the final stage, stretching.

Advice! The intensity of the exercises must increase gradually, otherwise their beneficial properties will be nullified.

For slimming the belly and sides

Water aerobics helps you lose weight in the area of ​​the most intense muscle tension. In order to remove extra pounds from the sides and tidy up the stomach, perform the following exercises:

1. The starting position is at the edge of the pool, with your back to it. Holding the side with your hands, you need to slowly pull yourself up, pressing your closed legs to your chest. Then they are pressed alternately to the left and right sides. Recommended number of repetitions: 10-15 times.
2. Without letting go of the side of the pool, you need to pretend to ride a bicycle. First, the pedals are turned away from you, then in the opposite direction. The exercise is performed for 8-10 minutes.
3. They lower themselves into the water to shoulder level. Hands are extended in front of you, forming 2 parallel lines. The legs are sharply bent and pulled towards the stomach, but extension occurs slowly. Number of repetitions: 15-20 times.
4. Standing at the bottom of the pool, you need to raise one leg as high as possible. Standing on the other leg, they make rotational movements at an average pace, outlining a circle in the water. Exercise duration: 5-8 minutes per leg.

For slimming legs

The benefit of water aerobics for weight loss also lies in the fact that physical activity in the water helps to give an attractive appearance to your legs. Recommended exercises:

1. Walking or running in place. Legs are raised to waist level. The duration of the exercise is 10-15 minutes.
2. Jumping. At the same time, keep your back straight.
3. Swing your legs forward or lunge. Feet are placed on the bottom of the pool, shoulder width apart. Hands are extended forward. Each time you lift your legs, you should try to touch the tip of your foot to your palm. The right leg is pulled towards the left hand and vice versa.
4. Exercise "scissors" with support on the side of the pool. Leaning your hands on the edge of the pool, you need to slowly spread and close your legs stretched out in front of you. Number of repetitions – 20-25 times.

For slimming buttocks and thighs

In order to remove extra pounds in the buttocks and thighs, you must perform the following exercises:

1. Leaning on the side of the pool, the left leg is pressed to the chest and raised up as high as the muscles allow. Then the leg is taken back, heel up. Then they return to their original position. The number of repetitions for each leg is 10-15 times. You can't rest.
2. They stand sideways to the side of the pool. Leaning with one hand on the edge of the pool, one leg is extended to the side and swings. The number of approaches for each leg is 15 times. The back is straight.

The benefit of these exercises is that they help strengthen the muscles of the back, inner and outer thighs, as well as the gluteus maximus muscles.

Who is suitable for aerobics in water?

Yes, almost everyone. This type of activity is one of the safest and most beneficial for people of any age (provided there is no fear of water). It can be practiced by very young children and pensioners. There are not many contraindications (but they do exist, and they will be discussed below). There are plenty of benefits from visiting the pool. Get ready to bend all your fingers!

Water aerobics as a way to lose weight

The simplest action on land requires more energy due to resistance if performed in water. Even lifting your leg or taking 10 steps will be difficult. The most ordinary actions will require more strength. One workout, depending on the intensity, will require 300-600 calories . That is, all the food (correct, of course) in the morning and lunch will be burned in the evening class. Although experts say that it is better to start the morning with sports than the evening, in reality it is not always possible to find the time.

Plus, due to the difference in temperature between water and body, enough energy is also consumed. The body needs to warm itself, and old reserves from the sides and abdomen are used. The lower the water temperature, the more actively fat is burned.

However, do not expect global results right away.

1. Firstly, it will take at least a couple of months for the weight loss process to begin (of course, if you add proper nutrition, the effectiveness will increase significantly).
2. Secondly, despite the active loads, swimming will not help you lose all those extra pounds at once. This is not the type of activity. Aerobic exercises are suitable for active weight loss. The maximum you can count on in a month is 2-4 kilos.

This is a great option for those who are recovering from injuries, want to stay in shape and for whom major weight loss is not a necessity. By the way, this type of activity can be combined with other sports (strength, for example).

Muscle training

For them, the benefits of aquatic exercises are tangible and visible. The fibers become toned and work better. What does this give you: strengthening the muscular skeleton, and therefore the whole body, effective fat burning, since trained tissues take more energy.

In addition, lactic acid , so you do not have to worry about painful consequences throughout the body. Classes are smooth. It is equally important that almost all muscle groups are included in the work. This effect is not always easy to achieve even in the gym.

By the way, water aerobics helps girls tighten their breasts and remove bulk from their arms.

Relaxation

It would seem that physical activity and relaxation are incompatible, but swimming is a different story. Do you remember how you felt after leaving the water? Fatigue, yes, but at the same time lightness in the head, sound sleep afterwards, absence of annoying thoughts, a feeling of relaxation.

Quite often I use this method to cope with anxiety, stress and nerves. According to my friends, their training brings a surge of calm and joy, and after that they are ready for any achievements and are more positive.

Strengthening the whole body

• Regular exercises solve a number of problems with the spine,
• Straighten your posture
• Change your gait (stop slouching),
• Tangible benefits for the respiratory system,
• Salt deposits are also removed,
• Joints and blood vessels work, the heart is loaded,
• They even say that it improves immunity. Personally, I readily believe it. Compare your feelings before and after.

Great way to recover

Doctors often send patients to swim to regain their health: after fractures, strokes, diseases of the joints, back, etc. If you have a sedentary job, make it a habit to go to the pool a couple of times a week.

Metabolism starts

Doing water aerobics is useful for all people, but especially after 40 years , when metabolic processes already noticeably slow down. Swimming disperses them, and you again feel cheerful, light and fresh.

Exercises for pregnant women

Water aerobics classes for pregnant women should last no more than 50-60 minutes. The general exercise scheme is as follows:

1. After 10 min. Warm-up followed by breathing exercises. This is, for example, diving into water while holding your breath.
2. Then they move on to the main set of exercises: walking under water, squats and lunges.
3. To train the muscles of the pelvis and back, you need to sit at the edge of the pool. Leaning on the side, the woman lifts her legs to the side and rotates her hips.
4. Next come stretching exercises, which are also performed at the edge of the pool. They relax muscles and normalize breathing rate. To do this, women do the splits in the water, do jumping ups with their legs spread, and slow squats with support on the side.

Advice! To avoid possible harm to health, before enrolling in a water aerobics course, it is recommended to visit a doctor who must give permission for training.

You can learn more about how to perform exercises for pregnant women from the video below:

Contraindications

There are fewer contraindications to aerobics than to any other sport. The main ones are:

• cold;
• sexual infections;
• viral diseases;
• convulsions;
• serious problems with the heart and blood vessels;
• weak vestibular apparatus;
• asthma.

Before attending water aerobics, a visit to the doctor is required. This especially applies to people who have health problems.

Despite the presence of contraindications, water aerobics has an excellent reputation. Even small children and elderly people can visit them. Usually they study in separate groups with a load specially designed for them.

What you need for water aerobics

A number of exercises can be performed without any additional items. On the other hand, it would be useful to purchase special sports equipment, which includes:

• a special belt to hold the body on the surface of the water;
• aqua gloves;
• noodles (an elastic stick similar to noodles - from the English “noodles”, which translated means “pasta”, “noodles”);
• aqua dumbbells;
• flippers.

Important! Sports equipment made of wood or metal cannot be used. The beneficial properties of water aerobics can be most fully revealed without harm to health only with the help of specialized weights and other aids.

Preparation for classes

Depending on the athlete’s initial data, 1 session of water aerobics, lasting no more than 60 minutes, can help him get rid of 380 to 600 kcal.

The specific amount of calories depends on:

• intensity of the complex (depending on the chosen direction of water aerobics);
• the correctness of the selected exercises, in terms of their compatibility with each other;
• speed of the body's metabolic processes;
• individual characteristics;
• presence of contraindications;
• compliance with the exercise technique.

When visiting a fitness club for the first time, a person will be asked to undergo basic testing, which involves filling out a health questionnaire and performing simple exercises on various muscle groups.

After analyzing the collected information, the coach will determine the athlete’s physical fitness and, based on this parameter, give him recommendations about attending a specific water aerobics group.

Water aerobics groups:

• “beginners” - the lesson lasts no more than 30 minutes;
• “experienced” - complicated training lasts about 60 minutes;
• “professionals” - a set of exercises of increased complexity, performed non-stop for an hour.

The classic program in water aerobics classes allows people with any physical fitness to effectively work out the muscular corset.

Running in water

The correct exercise technique looks like this:

1. Take a vertical position; pull in the stomach; bring your shoulder blades together.
2. Alternately pull your legs bent at the knees towards the chest area, making sure that the direction of the movement comes from the femoral part of the body.
3. When the leg is at the top point, swing forward with the opposite arm without bending it.

The speed of the exercise is determined by the fitness instructor. In the vast majority of cases, it depends on the physical preparation of the athletes, as well as the stage of training.

Cycling in water, to achieve maximum effectiveness from water aerobics, must be performed in accordance with generally accepted technique.

Technique:

1. Stand up straight; bring the abdominal muscles to maximum tension; place your hands in a free position.
2. Alternately, maintaining a smooth transition, bend one leg, bring it to the stomach, and then stretch it slightly forward, replacing it at the top point with the opposite limb.
3. It is necessary to perform a movement with your hands that imitates the movement of the upper limbs during frog swimming.

Running diagonally

The technique of this exercise repeats the algorithm for cycling in water. The main difference is the position of the body. When running diagonally, you should move your upper body forward and push your hips back, thus placing your torso in a diagonal position.

Pushing forward

For this exercise, the fitness trainer gives his students a foam pole - noodle:

1. Take a vertical body position. Bend your knees at an angle of 90 degrees.
2. Take the noodle with both hands and place it in front of you in the chest area.
3. Simultaneously with exhalation, press on the sports equipment. Dive the noodle until your arms are completely straightened.
4. Relax the muscles of the upper limbs, and then allow the foam pole to float to the surface on its own.
5. When moving the noodle, it is recommended to perform steps in place for the best use of all muscle groups.

It is recommended to use a noodle as a support in the exercise:

1. Place the foam pole behind your back, passing its ends under your arms forward.
2. Straighten your back, pull your stomach in.
3. As you exhale, sharply lift your feet off the supporting surface of the pool. Pull your knees towards your chest. When changing the position of the legs, the body must remain motionless.
4. Hold the position for 3 seconds.
5. Slowly lower your lower limbs to the starting position.

To perform the exercise correctly, you must adhere to the generally accepted technique:

1. Position yourself vertically; place your feet under your shoulders; Take the noodle in your hands and place it in front of you at chest level.
2. As you exhale, move your straight leg back. Simultaneously with lifting the limb, you must press on the foam pole. Lower your body down until a straight line parallel to the floor is formed. The face at the lowest point should be under water.
3. Return to original position. Repeat step 2 using the opposite leg.

Lunges

Following the technique of performing the exercise will allow you to effectively work out the buttocks, back and front surfaces of the thigh:

1. Fix the ends of the foam noodle in your hands. Bring the sports equipment out in front of you.
2. As you exhale, press down on the pole, completely immersing it in the water.
3. Step over the noodle with your right foot. Place your foot on the floor. The knee should be bent.
4. Hold the position for 3-5 seconds.
5. Return the lower limb to its original position.
6. Repeat steps 2 – 5, using your left leg.

Running in the pool

This exercise must be performed with a flexible noodle:

1. Place the foam noodle behind your back. Bring the ends of the tourniquet forward. Rest your forearms on the sports equipment.
2. Perform alternate lifting of the legs to the stomach at a fast pace, while moving from one edge of the pool to the opposite. The body must remain motionless during the exercise.

Even if a person does water aerobics every day, but at the same time maintains his usual diet, there will be no weight loss results. What experts recommend:

• reduce food portions - this is done gradually, removing literally one teaspoon from the plate for each meal;
• eat in small portions – there should be at least 5 meals a day;
• avoid feelings of hunger, have snacks every one and a half to two hours, during which you are allowed to eat any fresh vegetables and fruits, no more than 50 g of nuts or dried fruits;
• the main calories should enter the body in the first half of the day;
• dinner must be there - it doesn’t matter whether it takes place at 18:00 or 20:00, it is important to maintain a gap of 3 hours before the night’s rest;
• sweets are excluded from the diet, sweets, chocolate and desserts can be replaced with honey, dried fruits and fresh sweet fruits;
• You cannot combine carbohydrates and proteins in one plate, that is, it is better to eat stewed vegetables with meat, but in no case pasta or potatoes.

It is important, as you lose weight and increase your body's stamina, to reduce your caloric intake - if you weigh 80 kg, you need much fewer calories than if you weigh 100 kg. That is, every month of training you need to review your menu, make it more dietary and reduce portions.

Harm of water aerobics and contraindications

Regular exercise in water cannot cause serious harm to the body if all instructions from the instructor are followed. However, there are a number of contraindications to water training:

• allergy to chlorine, which is included in the pool water;
• polyhydramnios in pregnant women;
• severe toxicosis;
• increased uterine tone;
• heart disease;
• high blood pressure;
• colds;
• epilepsy.

How are classes conducted?

Classes take place in water, the temperature of which is between 28-33 degrees. The depth of water in the pool may vary. The duration of the workout for beginners does not exceed 45 minutes, the pace is chosen to be quite moderate. The most important thing at this stage is to accustom the body to being in an unfamiliar environment and to start breathing. And also learn the simplest movements that do not require special training.

Classic training includes the following stages:

1. Warm up.
2. Stretching.
3. Special exercises to develop all muscle groups.
4. Exercises to develop endurance, flexibility and strength.
5. Hitch.

In order to better prepare for the lesson, before training you need to warm up thoroughly on dry land, preparing your body for the stress. This will help the body quickly get used to the new environment, and make the muscles more elastic. After class, it is recommended to swim a little more and do at least some exercise.

A set of exercises for example

In general, one hour of intense water aerobics exercise can burn at least 700 kcal.
And regular training will give you a chance to forget about the problem of excess weight for a long time. For beginners, the training program is made up of the simplest exercises. It includes:

1. Swing your legs
2. Pulling your legs to your chest
3. Jumping

An advanced group can afford a more complicated program. It consists of:

1. More intense walking and running.
2. Swing your legs (in different directions).
3. Classic.
4. Elements of dance fitness.

The duration of the lesson increases to an hour, the intensity of the load increases.

Those who have been doing this type of fitness for several years can afford:

1. Exercises with weights

The most common and effective water aerobics exercises include:

1. To correct your figure and reduce your waist size. The palms close at the level of the solar plexus. Elbows rest on the stomach, on the hands, overcoming the resistance of the water, lean against the chest
2. Turning the body to the sides
3. Tilts in different directions

Precautionary measures

Water aerobics can bring not only benefits, but also irreparable harm to health if you do not follow a number of the following recommendations:

1. You should not eat immediately before training. Classes should begin at least an hour after the last meal. After water aerobics, it is also better not to pounce on food - you need to wait at least half an hour.
2. You should shower before starting class. This is necessary in order to avoid a sharp jump in temperatures. A short shower will help the body adapt to the cool water environment of the pool and reduce the strain on the blood vessels.
3. Under no circumstances should you engage in water aerobics after drinking alcohol.
4. Loads are increased gradually. Intense exercise in the first days will only harm the body, depleting its strength.
5. During training, it is necessary to maintain water balance. At the same time, it is better not to drink store-bought juices - you should give preference to regular or mineral water.

Important! At the first sign of discomfort, you must stop exercising.

Is it possible to practice if you can't swim?

One of the advantages of water aerobics over other sports that require a person to be in a pool is that they do not need to have swimming skills. During group fitness classes of this kind, the athlete’s body is in the water only up to the level of the chest, while the legs rest firmly on the bottom of the pool.

If a set of exercises requires a person to have the ability to float, the trainer will offer him special inflatable armbands or a circle belt that prevents the body from completely submerging under water.

Water aerobics

What are the benefits of water aerobics?

You don't have to know how to swim to exercise in the pool. Special equipment will help you stay afloat. After warming up, active work in water begins; it should last for 40 minutes to achieve the destruction of fat reserves. Special exercises force a person to maintain balance in the water and activate almost all muscles.

Water aerobics in the pool helps to work out a huge number of muscles, elasticity and skin tone. Natural hydro-massage helps to quickly smooth out cellulite crust. Water aerobics is ideal for women and men who suffer from anxiety and depression. As we know, under stress it is difficult to maintain beauty and have the right figure without excess weight. Reviews say that exercise in the pool improves sleep. Good rest is one of the decisive factors in a healthy lifestyle. Sleep disturbances provoke a slowdown in metabolism, and this is not beneficial for us.

Training in water is gentle on the body and puts minimal strain on the joints and spine. It is these areas of the body that are often problematic and vulnerable in sports. Completely safe exposure without the risk of injury is why everyone loves water aerobics. The effectiveness of the exercises lies not only in the fact that water massage smooths out cellulite, but also in the fact that aqua fitness improves blood circulation and trains endurance. Aerobics in the pool protects against the accumulation of lactic acid in the muscles, so the risk of pain after exercise is minimal. Swimming and doing exercises in water at temperatures up to 30 degrees safely hardens.

Water aerobics for weight loss

There are many ways to quickly improve your figure and lose excess weight. These include the gym, water aerobics, home workouts using video lessons or Android applications, workout, and cycling. All of them in one way or another help to comprehensively develop the body and achieve harmony. If it is not possible to alternate between going to the pool and the gym, but you have a clear goal of losing weight without the risk of harming your health, then it is wise to choose aquatic fitness.

The pool is more suitable for fat burning and improving the body, but it is not the best tool for building muscle mass. Water aerobics for weight loss works flawlessly if you do it intensively and regularly. You can train in water even if you have a lot of extra pounds. And for some diseases in which fitness on exercise machines is not available for health reasons. If the obesity is significant, then many areas of fitness are contraindicated. With everything from 90 kg it is difficult to move and play sports, but in the pool absolutely everyone becomes light, agile and graceful.

What to take with you to class

During the training process you should feel comfortable and comfortable, as well as safe. This requires several things:

• The right clothes. This could be a one-piece swimsuit, a hat, or special shoes for stability on wet tiles.
• Glasses. This is not a mandatory item, but it is much nicer when drops of water do not get into your eyes and cause discomfort.

It is important to pack your bag correctly in order to feel comfortable before and after aqua fitness. It should contain the following accessories:

• Towel.
• Gel and soap.
• Shower slippers.
• A water bottle to hydrate during your workout.
• Cream or toner for moisturizing, since bleach dries out the skin very much.