Water aerobics for weight loss: exercises, does it help, how is it useful, what is best for losing weight

How does water aerobics help you lose weight?

Water aerobics really helps you lose weight, 45 min. classes are equivalent to 3 hours of running. During training, 400-600 kcal are burned. The effect is simply amazing.

It is absolutely safe, eliminating the possibility of joint sprains, dislocations or other injuries. A set of exercises helps you lose weight, strengthen muscles, recover after childbirth, make your figure slimmer and more graceful, and also speed up your metabolism. With the help of training, you can correct any area of the body.

Thanks to the hydromassage effect, you can get rid of cellulite.

The benefits of water aerobics are not only in losing weight, but also in improving physical and emotional health. Classes are held to the music, after training your mood improves. When losing weight in water, a person does not feel as tired as when working out in the gym.

What is the secret of water aerobics for weight loss? Efficiency is achieved due to the following factors:

High density of water, higher than air. To perform exercises in water, you need to spend more effort than in the gym, but a person does not feel the stress because the body is relaxed.
Difference between water and body temperature. This helps burn calories.
Exercise speeds up metabolism and increases stress resistance.
Lactic acid is not deposited, resulting in no pain.

Water aerobics is useful because all muscle groups are trained in water, even those that are difficult to pump up in the gym. The shoulders, arms, chest, waist, buttocks and hips work the most.

Comparison of differences

Physical exercises in water or strength training in the gym have one common goal - a healthy body and a slim, toned figure. Both types of activities stimulate motivation for a quality life, develop willpower and the desire to get rid of annoying extra pounds. But these activities also have some differences.

Water aerobics is a type of exercise that is suitable for almost everyone. Unlike fitness, this type of exercise has several important advantages:

lactic acid does not accumulate in the muscles , due to which severe pain is not observed.
Training in water increases the effect of exercise, while significantly reducing the load on some back muscle groups and joints.

Fitness classes make it possible to burn more calories in one workout than water aerobics. But the loads here are more serious and dynamic, which makes it possible to get:

Quite a quick result in losing excess weight.
Increase the body's endurance.
The result of burning calories not only during training, but also within 24 hours after training.

How are classes conducted, what equipment is needed?

Water aerobics for weight loss is carried out collectively for 20-25 people. Groups are formed taking into account physical fitness and swimming ability.

If someone losing weight has any illnesses, then they need to inform the trainer about it. He will select an individual lesson program.

Water fitness takes place in 3 stages:

Preparation. It takes up to 10 minutes. All those losing weight are located around the pool area at a distance of more than 1 m, so as not to interfere with each other during the exercise process. Warm-up is done - walking, dancing, jumping, turning the head, circular rotations with the arms. Effectively use any exercise to warm up the muscles of the shoulders, arms and legs. The warm-up is rhythmic.
Main part. The exercises are performed to music, so it's fun to practice. Musical accompaniment improves your emotional state and helps you lose weight faster by affecting the central nervous system. The trainer stands on the side of the pool and shows the movements that those losing weight should repeat, always keeping in time with the music. The purpose of the exercises is to pump up the muscles, burn extra calories, and strengthen the respiratory and cardiovascular systems.
Final part. Its goal is to normalize pulse and breathing. The intensity of the load is reduced, breathing exercises, swimming and walking are performed.

To get even greater benefits, those losing weight use additional training devices. They increase efficiency and safety. The following equipment is used:

dumbbells – additional cardio exercise;
balls;
noodles – sticks over 1 m in length that increase resistance;
aqua belts – used to maintain balance;
hand weights;
special shoes - weights to strengthen the muscles of the legs;
webbed gloves – used to increase resistance;
expanders – suitable for strengthening the muscles of the chest, back and abs;
step platforms – reduce slipping and are used for training the legs and abdominals.

Sometimes water bikes are used.

When working out in a pool without knowing how to swim, it is impossible to drown, since the depth is shallow, but you can still additionally use special belts around the neck. They keep their heads above the surface of the water.

To achieve a slim figure, you must adhere to the following recommendations:

It is better to exercise in water with a temperature of up to 25 ° C;
before and after training, you should not eat for 1.5-2 hours;
for classes, purchase a one-piece swimsuit and a rubber cap;
do not skip workouts, attend water aerobics at least 3-4 times a week, exercise for 30-40 minutes.

Is water aerobics good for you and does it help you lose weight?

This type of physical activity should definitely be in the first place for those who want to gain a slim figure. The benefits of such activities will not only be in getting rid of hated kilograms. Exercises in the pool will help:

relieve tension;
reduce stress on joints and tendons;
increase endurance and muscle elasticity;
improve blood circulation;
remove swelling by normalizing the functioning of lymph flow;
strengthen muscles;
get rid of cellulite;
normalize the daily routine;
speed up metabolism.

Exercises in water are often recommended for people who have problems with the musculoskeletal system. During execution there is no strong load on the spine and lower back.

In one training session lasting 60 minutes. you can spend on average up to 600 kcal. This is more than with normal physical activity. This efficiency is achieved due to:

resistance that has to be overcome during exercise;
light massage;
cool water.

The temperature in the pool is lower than human body temperature. This difference can reach 15°C. When entering cool water, the body needs to expend additional energy to warm up. Due to this, more calories are burned.

To achieve the figure of your dreams you need:

exercise at least 3 times a week;
train for at least 40 minutes;
create a calorie deficit;
drink water about 1.5-2 liters per day;
sleep 8 hours a day;
exclude alcohol and smoking.

By following these simple rules, you can notice positive changes in weight within a week. And regular water aerobics classes will help not only achieve the desired result, but also maintain it.

Effective water aerobics exercises

When exercising in water, the chances of getting injured are much lower than when doing exercises in the gym. But do not forget that any training requires preparing the body for physical activity. Therefore, before immersing yourself in water, you need to do a short warm-up warm-up for 10-15 minutes.

You don't have to know how to swim to practice in the pool. The water level for classes is designed so that your feet touch the bottom.

Before deciding to choose water aerobics for weight loss, you should consult your doctor. Some diseases will be contraindications for such activities:

gynecological, prolonged exposure to a cool environment can lead to exacerbation;
bronchial asthma and other respiratory diseases (large volumes of chlorinated water can adversely affect organs);
heart diseases;
skin diseases.

Due to the beneficial properties of water and safety, water aerobics can be practiced by pregnant women and the elderly.

Contraindications

Water aerobics for weight loss is contraindicated in the following cases:

colds or viral diseases that are accompanied by chills and fever;
cystitis;
severe kidney pathologies;
infectious and inflammatory diseases of the reproductive system;
severe heart disease;
seizures, epilepsy;
muscle inflammation during an exacerbation;
rheumatism, inflammatory diseases of the joints and spine;
asthma;
weak vestibular apparatus;
allergy to bleach;
damage to the skin.

To avoid getting sick in the water, you need to take a cold shower before training. Enter the pool gradually, otherwise you may experience a cramp or heart disease.

Exercises for correcting different parts of the body

They start training after warming up. The following exercises are suitable for losing weight in your legs and strengthening your muscles:

Lie down on the water, holding the edge of the pool with your hands. Spread and close your legs, imitating swimming. The exercise helps to remove the inner thigh.
Stand straight, feet shoulder-width apart, arms in front of you. Make swings, trying to touch the tips of the toes of the opposite hand. Do 15 times in 2 approaches.

To strengthen the buttocks and reduce the volume of the hips, the following exercise is suitable: take steps in the water, raising your bent knees high. Also, the gluteal muscle will become more elastic if you perform the “bicycle” exercise. To do this, you need to lie on your back and place an inflatable pillow under your head.

Exercises for the abs:

Go into the water up to your shoulders, then sharply pull both legs bent at the knees towards your stomach. Next, lower them to the bottom. Do it 20 times.
Grasp the side of the pool with your hands, keep your legs together, bend your knees slightly. Try to tuck your knees to your chest, then move them left and right. You need to do 10 repetitions in each direction.

The full set of exercises is selected by the trainer based on sports training.

Nutritional recommendations to enhance the effect

Diet is an important component of losing weight when doing water aerobics. Principles of dietary nutrition:

eat up to 5-6 times a day, in small portions;
minimize the consumption of sweets, eat sweets only in the first half of the day;
give up alcohol, fatty and fried foods, sausages, smoked meats, fast food and flour;
Breakfast and lunch should account for about 75% of food, dinner – 25%;
eat fresh vegetables and fruits, be sure to include protein foods in your diet to strengthen muscle mass (meat, eggs, fish, nuts, low-fat dairy products);
drink at least 1.5 liters of clean water per day.

If you stick to a balanced diet, your workouts will be more effective.

What is more effective - water aerobics or fitness?

Essentially, water aerobics is fitness in the water, but which is better? According to reviews from those who have lost weight, both types of training are effective. Fitness and water aerobics are good for strengthening muscles, burning fat and improving well-being, but exercise in water has many benefits.

The advantages are:

water aerobics strengthens the body and strengthens the immune system;
burns more calories than during fitness;
There is no feeling of muscle fatigue in the water;
helps cope with cellulite.

A significant advantage of water aerobics is a huge amount of positive emotions and good mood.

Aerobics in water is suitable for improving the health of the soul and body. This is why this technique is so popular.

Author: Oksana Belokur, especially for Mama66.ru

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.