Exercising in water is one of the ways to improve the condition of your body, relax and improve your mood. Sometimes people refuse such activities just because they don’t know how to swim. It is not right. This skill is not required for certain water sports. Water aerobics is one of them.
Such activities are suitable for many categories of people; they help polish their figure, lose unnecessary weight, and solve a number of health problems. Let's look at the benefits of water aerobics, how to choose the optimal level of training, and who should pay special attention to this sport.
What is water aerobics
Aqua aerobics (aqua fitness) is a developed set of strength exercises in the pool, aimed at training the muscular system.
The most popular types of aqua fitness:
- Traditional. Includes a standard set of exercises for general muscle strengthening and figure correction. Additionally, sports accessories can be used: dumbbells, cuffs, etc.
- Advanced level (aquaadvanced). Physical education with a water stick for performance training.
- Aquapower. Cardio training, stretching and strengthening of the entire muscular system of the body.
- Gymnastics for pregnant women. A lightweight set of exercises.
Benefits of classes
Water aerobics is especially effective for weight loss and also benefits the entire body. The liquid can bring the body into a state of weightlessness. And this property is the basis of aquafitness. To overcome water resistance, a person needs to expend a lot of strength, burning calories.
The exercises can be performed by both girls and boys, as well as pensioners (if there are no health contraindications). Water gymnastics helps to cope with a whole range of problems, regardless of age.
Women often complain about figure flaws, varicose veins, lethargy, lack of energy, and poor sleep. By improving blood circulation, excess fluid is gradually removed from the body. As a result, swelling is reduced, cellulite and excess body weight go away, the skin is rejuvenated and tightened. Strength loads speed up metabolism, strengthen the heart and blood vessels, the musculoskeletal system, increase endurance and immunity (seasonal respiratory diseases are reduced). Muscle tension and nervous tension go away, and posture is corrected.
A month later, clients notice the effect - the figure becomes more prominent and toned, vitality rises, sleep normalizes, and mood improves.
What are the benefits of water aerobics?
Water aerobics is useful not only from the point of view of its effectiveness in eliminating a person’s psychological discomfort or moral exhaustion (it has been proven that contact of mentally unstable people with water has a beneficial effect on the state of their nervous system, helping the body to rehabilitate as soon as possible). Group training also contributes to the physical development of athletes.
Muscle training
Muscle training during water aerobics occurs by performing active movements with parts of the body that are under water.
Despite the externally narrow focus of this type of training (training in water best works out the stabilizer muscles and back muscles responsible for the formation of posture and support of the spinal column), overcoming water resistance is only possible with the complex use of the muscle corset.
The lack of solid support under the athlete’s feet while in the pool also contributes to the development of coordination of movements and increased flexibility of the body.
Relaxation
Water aerobics (reviews and results should be assessed only after studying individual initial data) can not only tone the muscular corset, but also have a relaxing effect on the muscles and musculoskeletal system.
In the first case, the key is the fact of constant body massage with water while the athlete performs exercises in the pool (the amount of lactic acid, which provokes muscle pain, is minimized). In the second case, a decrease in the load on the joints occurs due to a decrease in the actual weight of the person’s body during his stay in the water.
Water aerobics as a way to lose weight
When using water aerobics to reduce body fat, it is recommended to choose the following areas of this type of fitness:
- Aqua-Circuit (“Aqua Circuit”) – circuit training of moderate intensity, involving the use of additional weights;
- Aqua-Resist (“Aqua Resist”) is a complex exercise consisting of loads, the purpose of which is to overcome the natural resistance of water;
- Aqua-Power (“Aqua Power”) – strength training in the pool, designed for people with good physical fitness;
- Aqua-fight (“Aqua Fight”) is suitable for people with any level of physical fitness, as it involves performing simple exercises in water with elements of martial arts (strikes, kicks, etc.).
Strengthening the whole body
Regular water aerobics classes also allow for general strengthening of the body. This becomes possible thanks to the hardening effect. This type of training is carried out in cool water. In this way, it is possible to increase calorie consumption (the body spends twice as many calories to maintain heat exchange when an athlete is immersed in water) and strengthen the human immune defense.
Active training in the pool also contributes to the release of joy hormones (endorphins) into the blood , which have a positive effect not only on the functioning of the body’s internal systems, but also on maintaining a positive emotional state.
Great way to recover
The proven positive effect of water on the human psyche determines the effectiveness of water aerobics as a way to restore moral strength after a prolonged stay in a state of stress or moral exhaustion, which has a cumulative nature.
Starting Metabolism
Acceleration of metabolic processes and lymph flow occurs due to the lymphatic drainage effect achieved during exercises in water. With the help of the massage effect of the aquatic environment on the skin of an athlete in the pool, metabolism is started, congestion in human tissues is eliminated, swelling is minimized and blood circulation is improved.
Contraindications and possible harm
Water aerobics should not be practiced if you have the following conditions:
- epilepsy;
- allergic reactions (intolerance to bleach);
- bronchial asthma;
- osteochondrosis with accompanying nausea and dizziness;
- skin diseases;
- pathologies of the heart and blood vessels;
- spinal injuries.
Bleach can cause an allergic reaction. It is an excellent disinfectant, but can be harmful to health. After visiting an aquazone containing chlorine, excessive dryness, itching of the skin and mucous membranes, allergies, excessive hair stiffness, and thrush may occur.
During classes, be sure to wear a protective cap. Take a shower and lubricate your skin well with nourishing cream after training.
Who is aquafitness recommended for?
The main advantage of gymnastics in water is the ease of its implementation by completely different age categories. Both girls and women, as well as pensioners with different physical abilities, come to classes. Aerobics is suitable if you need to solve the following problems:
- remove excess weight and cellulite;
- make your figure fit and sculpted;
- improve the body’s health after injuries and illnesses, some types of stroke;
- increase overall tone and immunity;
- cope with depression and stress;
- restore the body after pregnancy and childbirth;
- improve skin condition (exercises help fight the first signs of aging);
- correct varicose veins;
- remove muscle tension and straighten your posture.
Clients often doubt whether they need to know how to swim to practice water aerobics. Aquafitness takes place in pools of such depth that you can feel the bottom with your feet. You can put on a protective uniform - sleeves, a special belt, if there is any discomfort.
Women who are expecting the birth of a baby can also perform gymnastics in water (if there are no contraindications). A special program has been developed for this group. Here the exercises are aimed at strengthening muscles and proper breathing, which will help during labor and childbirth. If the baby is in an incorrect position in utero, training helps correct the situation.
The effectiveness of water aerobics for weight loss
First of all, aquaphysical training promotes the loss of excess weight by burning fat and the properties of water help in this process. During movements, it is necessary to overcome natural resistance; this is very energy-consuming for the body. All muscles are involved in this process. Water additionally has a massaging effect on the skin and improves tone.
The temperature of the liquid in the pool is approximately 5-10 degrees lower than normal body temperature. To stay warm and comfortable, the body must expend more energy.
Thus, there is a smooth weight loss due to exercise and the properties of water, which can guarantee a stable and long-lasting result. You should know that a sudden loss of extra pounds is stressful for the body and can harm your health. As experience shows, weight lost quickly also tends to return quickly, and doubly so if you do not exercise.
Excess pounds often accumulate over years, so you shouldn’t expect instant loss. You need to be patient and visit the pool regularly. As a rule, after a month a noticeable result appears, and over time the effect will only accumulate. At the same time, it is important to try not to forget about healthy eating; you also need to balance your diet.
It is better to do aqua fitness 3-4 times a week. At the La Salute fitness club you can choose group classes or individual classes with a trainer. A personal instructor will help you get comfortable at the first stage if you have no sports experience and poor physical fitness. He will ask in detail about the characteristics of the body, lifestyle, diet, and the desired result. Based on the information received, the trainer will create an individual program and give nutritional recommendations.
Classes with a personal instructor always mean maximum concentration, focused attention on only one client and increased safety. During the lesson, the trainer monitors the correct execution of all exercises.
Before purchasing a subscription, you should definitely consult a doctor about possible contraindications (if you have a history of serious illnesses) and bring the required certificate.
Useful tips and tricks for beginners
It’s not for nothing that water aerobics is called a universal form of fitness - if there are no contraindications, you can start classes at any age, regardless of body size and swimming ability. Training is usually carried out at shallow depths.
People who cannot swim can use special belts or other inflatable accessories to help them float on the surface of the water.
To quickly get up to speed and shorten the adaptation process as much as possible, you need to take into account several nuances:
- for classes you should purchase water goggles, a comfortable rubber cap and slippers with non-slip soles;
- women are recommended to buy a one-piece swimsuit that provides maximum comfort and freedom of movement;
- The success of training lies in regularity, so you need to exercise consistently for 30-40 minutes. 3-4 times a week;
- the interval between classes and meals should be at least 1.5-2 hours;
- Each workout should be preceded by a cool shower. You need to enter the water gradually, otherwise headaches, heartaches, and convulsions may occur due to temperature changes.
The best option for beginners would be classes in groups for beginners, where training is carried out in a gentle manner and lasts no more than 25 minutes. And after getting used to the loads, you can gradually increase the intensity and move on to exercises with weights.
Water aerobics is a real find for those who want to lose weight quickly. Overcoming the resistance of water, much more strength and calories are expended, and the load is felt to a lesser extent, because the body becomes lighter and remains in weightlessness. Aqua fitness classes in sea water are more effective than in fresh water, so pleasant and useful exercises can be carried out right on the coastal strip. It is important not to forget to combine training with proper nutrition and get double pleasure from each activity: for body and soul.
A set of exercises aimed at losing weight
Simple exercises will help you burn calories effectively and lose weight:
1. A short warm-up—5–10 minutes.
2. "Rinse hands." Rotate your upper body with your arms outstretched, while overcoming resistance.
3. "Screw". With your back pressed against the pool, turn in different directions with your legs straight or knees bent.
4. “Scissors.” Consistently cross your outstretched legs, resting against the side.
5. "Boxing" Box intensely with your arms and legs in the water.
6. "Jumping". Jump while trying to stretch and bend your legs.
To strengthen the hips and gluteal muscles, the “Screw”, “Scissors”, and “Jumping” exercises are suitable.
To make your waist fit and beautiful, it is recommended to perform rotations, bends, and leg lifts.
The complex must be repeated several times. After training, you need to relax - swim calmly, make light and measured movements with your arms and legs.
An average of up to 400 calories is spent per session. Sports equipment will help you add load - dumbbells, aquabar, disk, flexible pole, aquastep, etc.
Equipment and accessories for classes
Complexes of aqua exercises for weight loss include the muscles of the abdomen, buttocks, thighs, arms and chest. To enhance the effect of training, it is recommended to use sports equipment that allows you to increase and evenly distribute the load.
Thus, with the help of special dumbbells (from 0.5 kg) and weights for the arms and legs, the work of the cardiovascular system is activated and the muscles are strengthened. Webbed gloves allow you to increase water resistance and work out your hand muscles well. And to strengthen the muscles of the shoulder girdle, back and chest, as well as to improve the abdominal press, expanders are provided.
In addition, during water aerobics classes, devices are used to make the training not only comfortable, but also as safe as possible:
- aquabelt helps maintain balance;
- a swim board helps keep the upper body afloat and increases resistance;
- the step platform eliminates the possibility of slipping and the risk of injury;
- A noodle (a flexible floating stick 1 m long and 10 cm in diameter) is more functional than a swimming board: it helps to stay on the water and perform a greater range of movements.
Accessories for exercises are necessary not only for beginners at the initial stage of training, but are also very effective when performing certain health-improving complexes.
How do group water aerobics classes work?
After purchasing a subscription, all newcomers are divided into groups based on their physical capabilities. There are several such levels:
- Elementary. The lesson lasts 30-40 minutes. All exercises are simple;
- Average. More complex complex;
- Advanced. Physical fitness required.
Intermediate and advanced classes last 50-60 minutes. If the complex being performed seems simple to perform, then you can move to a higher level.
Let's take a closer look at what complexes exist for each muscle group.
Exercises for legs, thighs and buttocks
1. Swing your leg. It is necessary to extend your arms so that they lie on the surface of the water. Swing your legs alternately, touching the hand of the opposite hand.
2. Jumping. Having pushed off from the bottom, try to jump as high as possible alternately on one and the other leg. Push your limbs forward.
3. Deep lunges with the leg forward. When jumping, you need to change legs. Place your hands on your hips.
4. Running. Squat down and quickly run in place, counting to six.
Exercises with dumbbells
1. Arms are bent at the elbows and alternately lowered up and down parallel to the body.
2. Starting position - arms with dumbbells are lowered along the body. They need to be lifted simultaneously to the sides perpendicular to the body. The exercise should be done 10-15 times, three approaches.
3. Push-ups from the side of the pool. Push your body up, resting against the side.
4. Place your feet shoulder-width apart, squat down a little, and rake and rake the water with your hands. Do this 10 times for three approaches. This exercise is especially suitable for weak arms; it warms up the muscles well.
Abdominal exercises
1. Pull your bent knees alternately to your chest in the water.
2. Sit with straight shoulders on an invisible chair. Turn in different directions. Do this 15 times.
3. Exercise “Bicycle”. Rest your shoulders on the side, hold the handrail with your hands. Spin an imaginary bicycle with your feet. It is recommended to do the same on your side.
Results and reviews
Women who started doing water aerobics note positive changes - their figure tightens, the cellulite layer, sagging and swelling disappear. The skin becomes smooth and elastic. Your well-being improves and your mood rises. Classes begin with a light warm-up and are accompanied by energetic music. At the same time, it was noticed that after water aerobics there is no feeling of fatigue.
Overweight women are satisfied with their achievements. After constant and exhausting diets that do not give the desired effect, only systematic exercise helps to achieve the desired shape. In two to three months of work I manage to lose five kilograms.
Those clients who had strong muscle tension in the collar area and back pain, as well as a sedentary lifestyle, were especially pleased with the healing effect. As a result of water aerobics, after the first few sessions, the body relaxes and the discomfort goes away. It was also noted that after physical exercise in water there is no pain in the muscles the next day, as after exercise in the gym.
Expectant mothers, in order not to harm the child, are forced to interrupt their usual training on land. Serious strength training during pregnancy is not recommended. Aquafitness is a worthy alternative, since classes allow you to control your growing weight, maintain a toned shape, reduce swelling, and learn proper breathing techniques. Physical exercise in water does not pose any danger to the unborn baby. Women note the absence of back pain, especially in the later stages, when the load on the spine increases. The exercises performed help solve the problem of improper positioning of the fetus. Lethargy, fatigue, apathy and depression are forgotten.
Water aerobics is a set of exercises available to people without special physical training. Classes help develop flexibility, get rid of tension in the body, improve mood and shape. More effective training takes place under the guidance of experienced mentors. These can be found at the La Salute fitness club.
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.
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