The desire to maintain an ideal figure, to return it to its previous state, clearly spoiled by the gained kilograms, forces a person to look for ways to solve a vital problem, designated as the path to losing weight. Moreover, both women and men are looking for a solution. The ideal solution for many people seems to be to maintain a strict diet.
Another option (especially for men) is heavy physical activity. Both cases are being considered for drastic measures. Adhering to such measures requires developing a certain schedule and strictly following it.
Composure, strict adherence to the regime, for most people will go together with the thought that if the body returns to normal, all strictness on their part will be forgotten.
What is water aerobics
Water aerobics is a great way not only to lose weight, but also to tighten muscles, get rid of cellulite, and improve the structure of the skin, making it elastic and smooth. In addition, this sport provides an opportunity to strengthen the immune system and strengthen the body. After several weeks of regular exercise, you will forget about colds, runny nose, cough and similar troubles for a long time.
In addition, water aerobics classes help to activate metabolism and tone the entire body, because exercise in water is also an excellent hydromassage.
The best part is that do water aerobics both in open reservoirs in the warm season and in the winter - in the pool. The disadvantage of water aerobics is that after exercise your appetite increases. To prevent this effect, you should drink still mineral water during exercise, and hot green tea with a spoon of honey after exercise.
Below you can watch a short video in which water aerobics trainers will tell and show what it is and how exactly the classes are held..
Benefits of water aerobics:
How many calories are lost during exercise?
Exercising in water takes much more energy than fitness on land. There are several reasons for this:
- A person is unstable in water, especially during intense body movements. Calories are spent not only on repeating exercises after the instructor, but also on maintaining the correct body position.
- The water in the pool is colder than your body. Therefore, the body also has to spend energy to maintain a comfortable temperature.
- The liquid vibrates during exercise. This creates a massage effect that gets rid of cellulite and a sagging belly.
Interesting article - Infant swimming
If an hour of regular fitness burns 400 calories, then the same duration of a water aerobics class burns about 700 calories. Moreover, the lion's share of energy is taken from fat deposits. And the joints are minimally loaded, since the athlete does not have to lift weights.
What you will need for water activities
In order to increase the effectiveness of training and improve weight loss results, for water aerobics . Below we will introduce you to a complete arsenal of accessories that you should buy for water aerobics . By the way, some establishments that organize water aerobics exercises can provide you with these accessories for free.
✔ The aquabelt for fitness in water is made of waterproof material, is securely attached to the athlete’s waist, and is adjustable in size. Such a belt is necessary for performing complex exercises and maintaining balance in the water. Most often they are used by beginners, people with a lot of weight, and people who cannot swim.
✔ Dumbbells for water aerobics have a comfortable strap for gripping and do not get wet in the water. Creates additional cardio and stress on the arms.
✔ Weights for the legs and arms are also necessary to increase the load on the muscles. They have convenient fastenings for various parts of the body.
✔ Noodles are special lightweight floating long sticks of different colors. They are used to organize supports and increase resistance.
✔ Webbed gloves - also allow you to increase resistance when performing hand exercises. Increases the load on the arm muscles.
✔ Swimming boards are used during exercises in which the upper body must remain above the water. Made from lightweight buoyant materials. Helps strengthen the muscles of the abs, back, and legs.
✔ Step platforms are installed underwater. Athletes use steps in the same way as during step aerobics. They have a special non-slip surface and are securely attached to the bottom of the pool. With their help, it becomes possible to tighten the buttocks and strengthen the thigh muscles.
✔ Resistance bands for water aerobics are made of elastic materials that can be used in water.
Designed to strengthen the muscles of the arms and legs.
List of main directions
The different levels at which a person’s physical fitness is located include the first aerobic exercises in the following areas:
Conducting simple training. This is how aerobics is characterized for those starting to master this sport. Under this name, you can purchase individual discs or buy them in a set with a full video course, including all directions.
As the main movements in the first direction of aerobics, a series of light springy jumps and hand work in the form of lifting and lowering are practiced. All exercises are simple, but they should take 30-40 minutes to complete. By downloading a free aerobics video program from the Internet, for which such a period of time is allocated, you don’t have to watch the clock.
After several sessions, the body will feel a clear improvement. This will be expressed in high-quality muscle strengthening and, accordingly, a surge of strength. There will be a desire to move on to new video lessons and master the next level of exercises.
The next step will be the transition to mastering the entry level. This includes aerobics classes, presented as an ideal program for those who have already mastered a course of simple beginner exercises and are ready to move on to more intense movements.
By previewing the video material, you will notice that the classes begin with a warm-up part. During the initial exercises, the body is prepared for the upcoming loads. After a number of mandatory preparatory exercises have been completed, they proceed to the implementation of basic, more complex movements.
Over the allotted period of time, the main part of the workout will be alternately repeated with the same type of movements.
Aerobics lessons with videos showing intermediate level exercises are suitable for those who can already afford exercises with increased loads. It is not recommended to start immediately with such exercises without mastering the previous directions.
First of all, you need to think about how the body will perceive it. It may be difficult for him to adapt to the sudden transition to intense training. Then gradually the desire to do aerobics at home will fade away and may eventually disappear completely, despite all the attractiveness.
The intermediate level involves mastering a course that contains exercises that promote intense fat burning. Often, CDs or Internet programs with corresponding exercises are referred to as aerobics videos for weight loss.
This is what it is in essence, but to some extent it is even dangerous for unprepared people to engage in such programs. Especially for those who suffer from asthma, varicose veins, spinal problems and high blood pressure.
If a person follows the rules and starts with basic aerobic exercises, he will easily master the intermediate level, which covers intense fat-burning training. Fifteen-minute exercises, demonstrated by the instructor on video, improve the quality of physical fitness literally within a few weeks.
The last direction represents complex training. We are talking about working out all muscle groups of the body, and therefore the video lessons contain exercises that allow you to form an ideal body, an excellent figure, in the shortest possible time.
Water aerobics for weight loss. Video
We bring to your attention several of the most successful aqua fitness complexes that will appeal to both beginner water sports enthusiasts and experienced athletes. To increase the load, use water aerobics equipment , which we described above. You can download all video lessons on water aerobics to your computer completely free of charge .
Water aerobics classes. Video:
File in Mp4 format. Size - 41 MB.
30-minute set of water aerobics exercises with Alena Ignatovich:
File in Mp4 format. Size - 150 MB.
Continuation of the previous set of water aerobics exercises:
File in Mp4 format. Size - 418 MB.
Another set of water aerobics exercises with Alena Ignatovich:
File in Mp4 format. Size - 150 MB.
A set of water aerobics exercises with noodles:
File in Mp4 format. Size - 137 MB.
Why are aerobics classes so attractive to people?
People tend to have a completely different attitude towards aerobics, which, due to its characteristics, often becomes the optimal sport for those who want to lose weight and strengthen muscle mass. In a short period of time, aerobics allows you to get excellent results.
The main advantage of the method of getting in shape using exercises to rhythmic music is the high interest in exercise during the recovery period and at the time when the result is achieved. Sports centers and fitness clubs are literally overflowing with people who want to do aerobics in its various directions.
However, for many, time to visit sports institutions is limited by work. Video lessons of aerobics at home come to the rescue, helping to conduct classes at home. It is no longer necessary to sign up for a gym. Everything can be mastered within the confines of a house or apartment.
Water aerobics for beginners in pictures with detailed instructions
Here are some basic simple exercises that will help you strengthen the most problematic areas: lose weight in the stomach, hips and buttocks, and arms.
1
Run in place. Get into the water up to chest level and start running in place. Raise your legs as high as possible. You can diversify the exercise by running along the shore or side of the pool. Run for 10-15 minutes.
Gif animation ~7 MB. To watch, press the Play button and wait a bit
2
Jumping in the water "Skier" . Now jump, pushing your left leg forward and your right leg back, while changing the position of your hands.
Gif animation ~8 MB. To watch, press the Play button and wait a bit
3
Jumping in the water "Macaque" . Jump from one leg to the other, spreading your legs wide.
Gif animation ~5 MB. To watch, press the Play button and wait a bit
4
Exercise "Jump rope" . To perform the exercise you will need a noodle (water stick). Place it under water, holding the two ends with your hands. Jump over it like a jump rope, back and forth.
Gif animation ~10 MB. To watch, press the Play button and wait a bit
5
Step exercise . To perform the exercise you need a step platform for water aerobics. Install it at the bottom of the pool. Perform different types of jumps.
Gif animation ~14 MB. To watch, press the Play button and wait a bit
6
Exercise "Bicycle" . Lie down in the water near the shoreline or at the edge of the pool so that your feet are submerged in the water. Do the “Bicycle” exercise with your legs, alternating it with the “Scissors” exercise. More advanced athletes can wear weights on their legs and perform the “Bicycle” exercise without support, balancing in the water. Rotate imaginary pedals first forward, then backward.
Gif animation ~8 MB. To watch, press the Play button and wait a bit
7
Exercises with weights . Put weights on your feet and run with the weights in place. Then straighten one leg forward and the other back, as if doing the splits. Switch legs. The muscles of the thighs and buttocks are effectively pumped up with exercises that involve pulling the legs towards the buttocks.
Gif animation ~13 MB. To watch, press the Play button and wait a bit
8
Exercise "Ballance" . To perform the exercise, you will also need leg weights. Connect your legs together, move them first to one side, then to the opposite. Try to maintain balance and not move your upper body. This exercise is ideal for strengthening the oblique abdominal muscles.
Gif animation ~6 MB. To watch, press the Play button and wait a bit
By combining a diet with water aerobics (it is better if it is an individually designed diet , which you can order on our website), you will lose weight unnoticed in a very short time, and you will avoid such common problems as sagging skin, stretch marks, sagging , which usually accompany rapid weight loss.
What video materials on aerobics are of interest?
Having dealt with the areas where loads play the main role, we can consider another series of types of classes, where the form of the exercise program comes first. Having familiarized yourself with all the varieties, it is easier to tune in to purchasing a specific video course and follow it.
So what does aerobics look like? How are the training sessions carried out and what does each standard direction involve?
First of all, it is worth understanding that it can be: dance, can be a step variety, can be associated with water activities and represent slide aerobics, that is, a set of different strength exercises.
Dance aerobics video is suitable for those who love to dance. Losing weight to the rhythm of dance, making your body flexible, resilient and plastic is an excellent pastime and the result of training.
Video lessons of step aerobics are a slightly different variety, but also contain dance movements. To perform the exercises, a special step platform is used. Clear rhythmic movements of the legs cause genuine delight for many.
Despite the fact that the main load falls on the legs, the whole body is involved in the process. During such training, excess calories are burned very quickly. In addition to enjoying step aerobics, an additional advantage is considered to be good prevention of arthritis and osteoporosis.
Aqua aerobics requires a home pool, given that you have to do it at home. This type is preferred by pregnant women because it has a beneficial effect on their body.
Slide aerobics is considered a direction in fitness, where the set includes basic exercises and those containing strength loads. Otherwise it is called a complex. When choosing this type, there is a high chance of rapid weight loss. For women, this is an opportunity to gain strong, slender legs and a flexible waist.
Water aerobics for pregnant women
Many sports are inaccessible to pregnant women , since significant stress is contraindicated for them in order to avoid health problems. Water aerobics is a pleasant exception. If your pregnancy is progressing normally, and your doctor sees no reason to refuse to visit the pool, then feel free to choose water aerobics .
While in the water, a pregnant woman no longer feels the weight of her growing belly, but she can perform simple exercises. This will help relax the back and lumbar muscles, strengthen the immune system, keep the muscles of the whole body in good shape, and lose excess pounds that may appear due to increased nutrition or hormonal changes. In short, water aerobics is suitable for many healthy pregnant women. The main thing is to perform the exercises correctly and select the appropriate load.
Below we will show water aerobics complexes for pregnant women, which you can perform in any pool.
Water aerobics exercises for pregnant women:
File in Mp4 format. Size - 57 MB.
About the benefits of water aerobics for pregnant women. Reviews:
Ways to achieve maximum efficiency
As already mentioned, water aerobics helps you lose weight. Any exercise that is used to lose weight has some effectiveness if you follow a diet at the same time.
It will be possible to lose weight faster if a person accustoms himself to a system of fractional nutrition, which involves eating small portions of food 5-6 times a day. This system stabilizes the digestive system. Frequent meals create a nutrient deficiency in the body, and it does not need to create “winter reserves” in the form of fat deposits.
Since water aerobics for weight loss also requires energy expenditure from the performer (the intensity of the workout is clearly visible in the video lesson), before the lesson it is necessary to include carbohydrates in the menu, which are an excellent source of energy. Otherwise, they will all be processed into subcutaneous fat.
Drinking enough water also helps you lose weight while doing water aerobics exercises. You must drink at least 1.5 liters of water per day.
If you like water aerobics for weight loss, and you are ready to fulfill all the conditions for effective weight loss, do not forget about consuming proteins that help strengthen muscle mass. From protein products, it is necessary to highlight poultry and fish meat, nuts, eggs and other products that are suitable as dinner or lunch.
Water aerobics. Photo. Reviews and results Before and After
Kira, 34 years old:
A couple of months ago, a water aerobics section was opened in the city, and I decided to try it, since I had heard a lot about it before. These classes are much more interesting than monotonous movements in the gym, and I liked them. After classes, you feel a pleasant tension throughout your body, and your mood improves thanks to the cheerful and dynamic music. After the first training, my whole body hurt. Then the muscles became toned and the discomfort went away. In almost 3 months of training, I lost 5 kg. My body has become more toned. I'm not going to stop there.
Larisa, 31 years old:
I was always very overweight, I hated my body, but playing sports at that weight was real hard labor for me. I ran out of steam very quickly and could not overcome the weakness in my body. Once on vacation I joined a water aerobics group. Working in the water, it was as if I didn’t feel my weight. I liked it so much that I decided to continue when I got home. An additional advantage of water aerobics for me was that all the exercises are performed under water, and I stopped being so embarrassed about my body and was able to relax. In a year and a half of training in the pool and with a healthy diet, I lost 20 kg. Of course, I still have some work to do, but at least I believed in myself.
Nina, 26 years old:
After giving birth, I gained 14.5 kg. I really didn’t like my body, but I had no one to leave the child with, and therefore I could not exercise to get my body in order. One day, the mothers at the playground suggested that my child and I do water aerobics for kids. So I started going to classes with my little son. Both he and I really enjoyed the classes. Now he has grown up and went to kindergarten, and I continue to do water aerobics for myself. After several years of training (I didn’t go very regularly, sometimes due to my child’s illness I couldn’t get into the pool for a long time), I regained my previous shape. Of course, I didn’t rely only on aquafitness. I also walked with the child, played active games with him, and tried to eat right. So, girls, who have already given birth, do not despair. Take your baby and sign up for classes in your city. And for those who are still in a position, start now so as not to completely neglect yourself. I really regret that I didn't start earlier.
When to expect the first results
Perhaps this is the very first question that athletes who are passionate about losing weight ask the instructor. In this regard, the benefits and effectiveness of aqua fitness are much more noticeable than after other types of exercise. The first improvements will be visible after the first or second lesson. The athlete’s headaches go away, his health improves, and chronic fatigue disappears. You feel a surge of energy and vigor.
By the third lesson, the muscles will begin to ache - this means that they have begun to strengthen. But to lose weight you will have to seriously work on your body. The most important thing in water aerobics is regularity, which gives the fastest and most lasting effect. It is recommended to exercise 2-3 times a week, following a diet.
With proper and healthy nutrition, after two months of exercise, your waist will decrease by several centimeters. The body will tighten significantly, the “orange peel” from the hips and stretch marks will go away. The athlete will feel many times better than the day she first entered the pool.
Interesting article – Swimming with dolphins
Clothes and shoes
An important detail during classes is clothing and shoes. Your comfort during training will depend on them.
So, what you should pay attention to:
- Clothing should not restrict movement, be too tight to the body or hang around like a hoodie. It is best to choose a sports suit made from stretch fabric that fits your figure. The material must absorb moisture.
- Shoes should be convenient and comfortable, always with non-slip soles.
Some women, in pursuit of quick weight loss during training, wrap themselves in cling film or wear a huge amount of clothing. But this is not recommended, as fluid leaves the body, which leads to problems with various organ systems.
Workout with Katie Smith
Interesting variations of these and other exercises in training with Katie Smith
This is where jumping comes into play. This workout will definitely make you sweat.
- One of the “jumping” exercises looks like this : we stand on the step with both feet, jump, place one foot on the floor near the step, then jump again and place both feet on the step. And so we repeat the exercise many times, changing legs.
- Another interesting exercise is the lunge variation . We stand in front of the step, place one foot on it, the other is set back. Next we have to jump onto the step with the second foot and at the same time place the other on the floor in front of the step. After performing this exercise on one leg, they should be changed.
Step aerobics Fit Olympics.
In this training, the arms are connected to the movements of the legs, and the movements of the legs are already faster and more complex.
- One of the exercises suggested by this video is to quickly walk around a circle around the step , step over it and continue moving in a circle but in the other direction, and we will cross the step with the other foot. This very dynamic exercise will make your legs slimmer and stronger.
- The whole lesson, unlike the previous one, takes place at a very fast pace; we have to constantly move around the step , while repeating the movements with our hands. In addition, the movements alternate very quickly: we stand on the step with one foot, put the other, and also step off the step one by one.
- Don't forget about hand movements . Then we run around the step in a circle, climb onto it again, but with a backward swing (remember the previous training) and so on. Next, we swing forward, still moving around the step, bending our knees to our stomach one by one.
- An interesting exercise is this : we make a circle, then take a step forward onto the step, substitute the other leg, spread our arms to the sides, make a revolution around our axis and step off the step. We repeat the same on the other leg.
Features of aerobics
Active body movements accompanied by music are an excellent option for losing excess weight. Aerobics can be done both at home, at your own pace, and in special gyms under the guidance of a trainer. Beginners are recommended to start classes with 10 minutes, gradually increasing the load.
When doing aerobics, muscles contract, which leads to fat burning. However, this process may not be easy for some beginners, so there are certain contraindications.
Who is not recommended to do aerobics?
In general, this type of activity is allowed for people of any age and weight category, but there are always exceptions. If you have problems with the cardiovascular system, have previously had injuries to bones, muscles, etc., then you need to consult a doctor before starting classes.
It is important for every person, especially in old age, to monitor the increase in physical activity.
