Water aerobics. Benefits for losing weight, exercises, results, reviews, contraindications

Water aerobics, subject to regular exercise, will allow a person of any sex to achieve significant results not only in losing weight, but also in effectively toning the muscle corset of the whole body.

Having studied the reviews of athletes, you can not only understand the approximate lesson plan, formulate for yourself its main advantages and disadvantages, but also determine the approximate time required to achieve this goal.

What is water aerobics

Water aerobics (reviews and results can be studied in the photo presented in the article) is a set of exercises performed by people at a fast pace. During the session, athletes are in the pool, the water in which reaches the level of the chest.

The effectiveness of such a complex is ensured by the need for a person to overcome the natural resistance of water, while avoiding the "harmful" load on the musculoskeletal system and the cardiovascular system.

If the training is for people with good physical fitness, basic exercises are complicated by the use of additional weights (for example, dumbbells or special foam blocks).

How is water aerobics useful?

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 in the shortest possible time). Group training also contributes to the physical development of athletes.

Muscle training

Muscle training during water aerobics classes occurs due to the implementation of active movements with parts of the body that are under water.

Despite the narrow external focus of this type of training (training in water works best for the muscles-stabilizers and back muscles responsible for the formation of posture and support of the spinal column), overcoming water resistance is possible only in the case of the complex involvement of the muscle corset.

The lack of firm support under the athlete's feet during his stay in the pool also contributes to the development of coordination of movements, an increase in body flexibility.

Relaxation

Aqua aerobics (reviews and results should be assessed only after studying the individual initial data) can not only tone up the muscle corset, but also have a relaxing effect on the muscles and the musculoskeletal system.

In the first case, the key is the fact that there is a constant massage of the body with water while the athlete exercises in the pool (the amount of lactic acid that provokes muscle pain is minimized). In the second case, the decrease in the load on the joints occurs due to a decrease in the actual body weight of a person during his stay in the water.

Water aerobics as a way to lose weight

When using water aerobics in order to reduce body fat, it is recommended to choose such areas of this type of fitness as:

• Aqua-Circuit ("Aqua Circuit") - circuit training of moderate intensity, involving the use of additional weights;
• Aqua-Resist ("Aqua Resist") - 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") - suitable for people with any level of physical fitness, as it involves the implementation of simple exercises in the water with elements of martial arts (kicks, kicks, and so on).

Strengthening the whole body

Regular water aerobics exercises also allow for general strengthening of the body. This is made possible by the hardening effect. Trainings in this direction are carried out in cool water. Thus, it is possible to increase the consumption of calories (the body spends twice as many calories to maintain heat exchange when the athlete is immersed in water) and to strengthen the immune defense of a person.

Active training in the pool also promotes the release of joy hormones (endorphins) into the blood, positively affecting not only the work of the internal systems of the body, but also the maintenance of a positive emotional state.

A great way to recover

The proven positive effect of water on the human psyche determines the effectiveness of aqua 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

The acceleration of metabolic processes and lymph flow occurs due to the lymphatic drainage effect achieved during exercise in water. With the help of the massage effect of the aquatic environment on the skin of an athlete in the pool, metabolism is triggered, stagnation in human tissues is eliminated, swelling is minimized and blood circulation improves.

Cons and contraindications

Aqua aerobics (reviews and results of experienced athletes make it possible to determine the effectiveness of this training), like other sports, has a number of contraindications.

Contraindications:

• respiratory tract diseases;
• frequent cramps in the limbs;
• serious diseases of the cardiovascular system;
• exacerbation of allergic reactions of the body;
• poor health of a person (weakness, dizziness);
• violations of the integrity of the spinal column in the past;
• individual intolerance of the body to chlorinated water.

When deciding to start water aerobics classes, it is important to understand all the potential disadvantages of this sport.

Their overwhelming majority is due to the fact that the water in the pools is most often disinfected with bleach, which may cause:

• deterioration of the skin (excessive dryness, peeling);
• the development of an allergic reaction;
• deterioration in the appearance of hair (brittleness, dryness);
• thrush (relevant for women with sensitive microflora of the genital mucosa).

Is it possible to practice who cannot swim

One of the advantages of water aerobics over other sports involving a person in the pool is that he does 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 tightly against the bottom of the pool.

If a set of exercises implies that a person has the ability to be afloat, the trainer will offer him special inflatable armbands or a belt-circle that prevents the body from completely immersing under water.

Is it possible to deal with pregnant women

Pregnant women are allowed to practice water aerobics only after consulting their supervising gynecologist.

In the absence of contraindications, the expectant mother, through regular sports in the water, will be able to:

• keep the body in good shape;
• minimize the risk of stretch marks or cellulite on the skin, which is deformed in the process of carrying a child;
• reduce the increased stress on the joints and bones of the lower body;

• avoid the development of varicose veins of the lower extremities;
• get rid of puffiness;
• reduce the severity of discomfort in the back, in particular the lower back;
• promote the child's acceptance of the correct position in the mother's womb (head down).

The effectiveness of aqua aerobics for weight loss

The complex effect of aqua aerobics on the body of a losing weight person is:

• the need to overcome water resistance during exercise (requires the use of the entire muscle corset);
• lymphatic drainage effect that occurs when moving water comes into contact with the athlete's skin (lymph flow and blood flow improve, metabolism starts, cellulite is eliminated);
• limiting calorie expenditure, which increases due to the body's attempts to maintain heat exchange when the body is in water at room temperature.

The main advantage of losing weight with water aerobics is that weight loss occurs without stress for the body.

The gradual transformation of a person's appearance is a guarantee that the result of this process will not be temporary, but, subject to the athlete's observance of the principles of proper nutrition, will persist for several years.

How many calories are burned when doing water aerobics

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

The exact number of calories depends on:

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

Equipment for aqua aerobics

Reviews and results recorded by experienced athletes after water aerobics classes allow us to conclude that the most effective way to pump your body is only through the use of additional sports equipment.

To avoid injury to yourself or others while exercising in the pool it is strictly forbidden to use wood or metal weights, used in strength training in a specially equipped room. It is also important to keep the distance between all members of the group in order to avoid accidental collisions during the exercise.

The most commonly used sports equipment for water aerobics:

• noodles (extended stick of their styrofoam);
• aquadisk (a circle made of polystyrene, intended for use when working out hands);
• aquastep (an elevation installed at the bottom of the pool);
• expander (used to train the muscles of the hands);
• a ball of small or medium diameter;
• weights attached to the arms and legs;
• barbell with foam pancakes;
• dumbbell with foam blocks around the edges.

Workout clothes

For aqua aerobics, as with other sports, it is recommended to choose comfortable clothing. Women should wear a one-piece swimsuit that does not cause discomfort when changing the position of the arms or legs.

In addition to a bathing suit, a necessary feminine attribute (also important for men with long hair) for practicing in the pool is a rubber cap. It allows you to avoid falling out of hair in the water, which complies with the rules of hygiene determined by the administration of fitness clubs.

It is enough for men to have swimming trunks with them. On request, athletes can purchase swimming goggles that minimize eye discomfort when a person is periodically under water.

Preparation for classes

At the first visit to the fitness club, a person will be asked to undergo basic testing, which involves filling out a health questionnaire and performing simple loads on various muscle groups.

After analyzing the collected information, the coach will determine the physical fitness of the athlete and, based on this parameter, will give him recommendations on visiting a specific group of aqua aerobics.

Aqua aerobics groups:

• "Beginners" - the lesson lasts no more than 30 minutes;
• "Experienced" - a more complicated workout lasts about 60 minutes;
• "Professionals" - a set of exercises of increased complexity, performed without interruption for an hour.

Basic exercises for weight loss. Execution technique

Aqua aerobics (reviews and results of athletes from specific fitness clubs will allow a beginner to conclude about the professionalism of the chosen instructor) implies strict adherence to the generally accepted exercise technique.

Exercises for legs, thighs and buttocks

In getting rid of excess volume in the lower body, the following will be effective:

Exercises for the waist and abdomen

You can make your waist and lower abdomen slimmer with:

Classic program in aqua aerobics classes

The classic program in aqua aerobics classes allows you to effectively work out the muscle corset for people with any physical fitness.

Running in water

The correct exercise technique looks like this:

1. Take an upright position; pull in the stomach; reduce the shoulder blades.
2. Alternately pull the legs bent at the knees to the chest area, making sure that the direction of movement comes from the thigh of the body.
3. At the moment the leg is at the top point, perform a forward swing with the opposite hand, without bending it.

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

Cycling in the water

Cycling in the water should be done in accordance with generally accepted techniques for maximum water aerobics performance.

Execution technique:

1. Stand up straight; bring the muscles of the peritoneum to maximum tension; place your hands in a free position.
2. Alternately, observing the smoothness of the transitions, bend one leg, bring it to the stomach, and then pull it slightly forward, replacing it at the top point with the opposite limb at this moment.
3. Hands must perform a movement that imitates the movement of the upper limbs during swimming "like a frog."

Diagonal running

The technique of this exercise repeats the algorithm for performing cycling in water. The main difference lies in the position of the body. When running diagonally, the upper body should be moved forward and the hips should be pulled back, thus placing the torso in a diagonal position.

Moving forward

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

1. Take an upright body position. Bend your legs at the 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. Perform a noodle dive until the arms are fully extended.
4. Relax the muscles in your upper extremities and then allow the foam pole to float to the surface on its own.
5. During the movement of the noodle, it is recommended to perform the steps in place for the best use of all muscle groups.

Emphasis

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

1. Place the foam pole behind your back, passing the ends under your arms forward.
2. Straighten your back, pull your stomach in.
3. On exhalation, sharply tear off the feet from the supporting surface of the pool. Bring your knees to your chest. When changing the position of the legs, the body must remain motionless.
4. Fix the position for 3 seconds.
5. Slowly lower the lower limbs to their original position.

Pressure

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

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

Lunges

Compliance with the exercise technique will allow you to effectively work out the buttocks, back and front of the thigh:

1. Fix the ends of the foam noodle in your hands. Take the sports equipment in front of you.
2. As you exhale, press 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. Fix the position for 3-5 seconds.
5. Return the lower limb to its original position.
6. Repeat steps 2 - 5 using the left leg.

Pool Runner

This exercise must be performed with a flexible noodle:

1. Place the foam noodle behind your back. Pull the ends of the bundle forward. Lean on the sports equipment with your forearms.
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.

Tips for effective workouts

To maximize the effectiveness of water aerobics workouts, fitness trainers recommend that beginners follow these basic tips:

• avoid meals 2 hours before and after class;
• before diving into the pool, you should take a shower, rinsing a layer of dust from the skin;
• after the end of the workout, you must re-visit the shower to wash off the bleach;
• on the days of water aerobics classes, it is necessary to apply a nourishing cream to the skin at least 2 times;
• observe the drinking regime, and not only during sports;
• strictly follow the technique of performing the exercises (if the algorithm of actions is not clear, and the fitness trainer does not have the opportunity to clarify the details, the specific load should be skipped, thus minimizing the risk of injury).

Reviews and results of people who regularly attend water aerobics prove the effectiveness of this type of training not only in losing weight, but also in maintaining muscle tone.

Regardless of the age and characteristics of a person's physical condition (for example, pregnancy), before attending a group training in the pool, he should make sure that there is no allergic reaction to chlorine.

Otherwise, irritation will appear on the skin during exercise, which will create acute discomfort for the person and distract him from following the technique of performing the exercise.

Videos of the most effective water aerobics exercises

Water aerobics for weight loss: effective exercises: