Water aerobics: benefits, harms, exercises. Everything you want to know about water aerobics

  This concept comes from two words - aqua (translated from Latin - water) and aerobic (a set of exercises with elements of choreography. It...

 

This concept comes from two words - aqua (translated from Latin - water) and aerobic (a set of exercises with elements of choreography. It is based on dance movements to rhythmic music in water, on which water aerobics classes are built.

ADVANTAGES OF AQUA GEROBICS.

1. Water pressure facilitates blood flow to the heart, and the horizontal position of the body taken by a person when exercising in water greatly facilitates the working conditions of the heart. As a result, water aerobics, on the one hand, stimulates the heart to increased activity, and on the other hand, improves its working conditions. And most importantly, the work of the heart after a long load is restored in less than 1 minute. Energetic work of the heart has a positive effect on the state of the circulatory system as a whole. At the same time, the walls of blood vessels are strengthened. Normalizes blood pressure in people with high and high Reduced pressure. The pressure and cooling effect of water on the body surface first reduces blood flow to the skin and increases it after exercise, so human skin becomes smooth and elastic.

2. It gets rid of most of the body weight in water, which has a beneficial effect on the joints. In water, the shock load on the legs and especially the spine, which is characteristic of running, jumping and other similar exercises on land. At the same time, even extreme loads in water cause much less injury and pain. Exercising in water will help correct poor posture.

3. Another indisputable plus of physical activity in water - the body does not need to sweat to cool heated muscles. This is done by water itself, which is 4 times more efficient coolant. than air. When cooling in water, the body does not become dehydrated and does not lose minerals through sweat. Calorie consumption is also not the same for the same exercises in the aquatic environment and on land. In water, it is 2 times greater due to the effect of the resistance of a denser medium and greater thermal conductivity. At the same time, as exercise speed increases, energy consumption also increases. For example, while a person loses 360 kcal/h while walking at 6 km/h, these losses in water will be 720 kcal/h.

4. It has long been known that water is an excellent antidepressant, relieves tension, irritation and has a beneficial effect on the digestive and circulatory systems. Get rid of the syndrome chronic fatigue , increase efficiency, hormonal and physical activity, water aerobics will help you. Water aerobics gives a rush of positive emotions that makes it easier to withstand stress.

5. Massage is done constantly while doing water aerobics. internal organs , metabolism are activated. Massage, which is always accompanied by movement in water, has a great effect on the blood circulation in the skin. body fat in any part of the body. Classes increase the body's resistance, harden it, reduce the risk of colds. Hydrostatic acts to ensure a more intensive blood supply of the kidneys. This contributes to the rapid removal of harmful substances, toxins and toxins from the body.

6. Water aerobics can also be done by people who cannot swim. It is very useful for overweight people. Water aerobics helps develop those who are embarrassed by the shortcomings of their figure: movements in the water are hidden from prying eyes, which allows people of any build to feel comfortable and comfortable.

7. You can do water aerobics at any age, even pregnant and elderly, it is a universal way to put your body in order, give yourself a feeling of joy.

WHAT SHOULD I EXPECT FROM AQUA AEROBICS?

You can expect to lose weight. And also increase muscle tone. Improve body contour. Water aerobics is almost the only type of exercise that is a therapeutic and prophylactic agent against cellulite. But water aerobics does not allow you to gain muscle mass : Water resistance is not enough for this. Water aerobics has a beneficial effect on blood vessels, veins, arteries, capillaries, but trains the main muscles not as active as land programs. Therefore, you are unlikely to radically improve the condition of the heart muscle.

Pay attention to your emotions, training should bring you joy, pleasure.

pleasure #1 - pain down! You are probably familiar with the condition of the muscles after shaping or treatment. to exercise. When every movement causes pain, whether it is lifting the leg or stretching the press. Water aerobics will save you from such torment. This is because the gravitational forces in water are significantly weakened. But this fact does not mean that the load on the muscles will be less than on land. Water resistance when moving the body is 12 times greater than air resistance and requires more effort than exercises performed on land, so some exercises that are easy to do in the gym are much more difficult to perform in water. It is the overcoming of water resistance by the body that gives an additional load and creates the effect of weight training, increases endurance and improves coordination of movements.

pleasure #2 - massage effect. Remember the sensations after the massage - the body becomes lighter, fatigue disappears, tension is relieved. Exercises in water stimulate blood circulation due to the massage effect (provided by hydrostatic pressure). This massage is an excellent prevention of cellulite, has a rejuvenating effect on the body. effective ways weight loss.

pleasure #3 - feeling of freshness. You won't have to sweat in the pool like you would during a gym session, because the water will constantly cool your body and the feeling of freshness will not leave you from the beginning to the end of the session.

pleasure #4 - burn more calories. The temperature in the pool is 8 - 10 degrees lower than body temperature, which contributes to additional calorie loss - getting rid of body fat. More calories are burned in less time when exercising in water.

SPORT TYPE / KCAL COUNT.

Running (1 km in 6 minutes) - 750 kcal per hour

Water aerobics - 680 kcal per hour

Swimming - 630 kcal per hour

Aerobic (high intensity) - 520 kcal per hour

Rowing machine - 445 kcal per hour

Aerobic (low intensity) - 400 kcal per hour

CONTRAINDICATIONS FOR AQUA AEROBICS.

Every type of physical activity has certain disadvantages and contraindications. Water aerobics has several of them, but in any case, people with health problems should consult their doctor in advance and strictly follow the recommendations received, without trying to experiment with physical activity.

SAFETY IN WATER.

In class, try to dose the load, gradually increase the number of exercises.

Whatever your goal is to lose weight, strengthen muscles, relieve stress, in no case do not bring yourself to overwork.

You cannot swim immediately after eating, at least 2 hours must pass. During the digestion process, too much blood flows to the stomach and intestines, therefore the blood flow to the muscles and brain is impaired. This can cause dizziness and convulsions, the consequences of which are very dangerous in water.

Before class, you should take a refreshing shower or enter the water very slowly, because cold waterIt forces the heart to work harder by narrowing the blood vessels. Do not jump into the pool from the side, go down the special ladder. If the ambient temperature changes too sharply, under certain conditions this can lead to oxygen starvation of the heart muscle and, as a result, pain in the heart.

The main condition for success is a clear organization and training system. Class participation should be systematic, not on a case-by-case basis. Only with this approach can we expect a positive effect.

Life originates from water, so a person is constantly drawn to this element.

What is water aerobics? How effective is it and does it harm the body? Below you will find answers to these and other questions.

Why is water aerobics better than traditional fitness?

Let's look at the main advantages that water aerobics has:

Any exercise performed in the pool or pool gives better results than similar exercises performed on land. The thing is that liquid has more resistance than air. Therefore, in this case, the load on the muscles will be greater.

Aqua aerobics is the safest sport. They can be used by pregnant women, young children and the elderly. Since the person cannot make sudden movements in the water, the possibility of injury is minimized.Forget about discomfort after working out. The aqueous environment inhibits the production of lactic acid in the muscles, which causes quite severe pain. After doing gymnastics in the pool, you will feel lightness in your whole body and you will want to return to classes. If you are worried about back pain, water aerobics in the pool is for you. Water can significantly reduce the load on the spine and strengthen the back muscles.

If you want to learn more about step aerobics, this article is for you.

Harms of water aerobics

Unfortunately, despite its many positive aspects, water aerobics also has a number of disadvantages.

The water in the pool is cleaned with chlorine, which is dangerous for humans. Many women note that after participating in water aerobics, their skin becomes dry and even covered with a white coating. Gynecologists also encourage girls to be careful in pools. Chlorinated or inadequately purified water leads to a violation of the microflora of the genital organs.

Water aerobics in the pool can be dangerous for children. In some cases, the occurrence of respiratory diseases (chronic rhinitis, asthma) is observed.

If lessons are held in open water, there is even more danger. Water that does not meet hygiene standards causes serious poisoning and allergic reactions in children and adults.

For this type of fitness, we recommend that you carefully choose the pool in which the classes will be held. Learn all about how water is purified. It is desirable to use modern installations for filtration and not use chlorine. If you plan to exercise in a pond, river or sea, check the website of Rospotrebnadzor about the status of this reservoir.

 Water aerobics in the pool: a set of exercises

First, we recommend doing a warm-up to prepare the muscles for stress.

Exercise 1. 

Get into the chest-deep pool and do 20 shallow squats.

Exercise 2. 

Now let's take a walk in place. All movements are felt differently under water. Remember to lift your knees up to increase the load.

Exercise 3.

 It's time to keep running. You can run on the spot or around the pool. In any case, make the same swings with your arms as you do when running on land.

Exercise 4.

 Jumping into water is a fascinating activity. You don't need to jump high. Also try crossing your legs while jumping.

Water aerobics in the pool for abdominal muscles

Exercise 5. Place your legs shoulder width apart. Then jump again, but now, with each jump, turn the body in one direction or the other. The hips remain in the same position. The oblique muscles of the abdomen will be toned, and the waist will become slim.

Exercise 6. Turn your back to the side and lean on it with your hands. Now bend your knees and lift your legs close to your chest. We recommend doing at least ten repetitions, gradually increasing the load.

We train the muscles of the legs and hips Exercise 7. The next exercise

will help you get rid of cellulite . Stand with your left side to the side and hold it with your hand. Bring your straight right leg forward and lift it as high as possible. Then, you should get it back high enough. Repeat for the other leg. You can increase the effect if you do not lean to the side. Exercise 8. Turn your back to the side and hold it with your hands. Raise your legs parallel to the floor and do the "scissors" or "bicycle" exercise. This is a great method of strengthening. inner surface hips.

Exercise 9.

 Hold a small ball between your thighs and bounce slightly. Think it's easy? You are wrong, because the ball will constantly slide. But you're working your hip and leg muscles as you try to hold it in place.
Water aerobics for arm and chest muscles

Exercise 10. 

You will need any object that does not sink in water. In the pool usually foam board or special stick (noodles). Try to lower it under water and then give it the opportunity to surface.

Exercise 11.

 Go into water up to your neck and jump. Complete your movements with wide swings with your arms.

Exercise 12. 

Try doing push-ups from the side of the pool. Water helps you not to feel tired, but increases the load.

Water aerobics is a special type of fitness that involves performing physical exercises in water using special equipment under the guidance of an instructor. In recent years, the popularity of "dancing on water" has increased significantly. Due to its advantages, it can be an excellent solution for those who for some reason are not recommended or contraindicated in regular physical activity.

Principle of operation in the fight against excess weight

Since the body needs additional heating in water, it has to spend much more energy than on land.

Considering the fact that excess weight is often a direct contraindication for active. physical activity and heavy loads, water aerobics will help those who want to put their figure in order without harming their health.

The effect is achieved due to:

1. The massage effect of water smoothes the skin and gently solves the problem.
2. While in water, additional energy is spent on maintaining a stable fixed position in the water and overcoming water resistance (for comparison, the repulsive force of water is at least 12 times greater than that of air).
3. A person has to work much harder and be more active due to the lack of solid support under his feet.
4. An additional effect of burning fat is provided due to the temperature difference between the temperature of the human body and the aquatic environment.
5. Exercise helps.
6. The psychological factor plays an equally important role - the body of a person in water is almost completely hidden from prying eyes. And this means that a person is unlikely to care how he looks from the outside. This eliminates complexes and gives everyone the opportunity to feel freer.

How are the lessons?

Classes are held in water whose temperature is in the range of 28-33 degrees. The depth of the water in the pool may vary. The duration of the workout for beginners does not exceed 45 minutes, the pace is quite moderate. The most important thing at this stage is to accustom the body to breathing, to be in an environment unusual for it. And also learn the simplest ones that do not require special training movements.

Classical training includes the following steps:

1. Warm up.
2. stretching
3. Special exercises for the development of all muscle groups.
4. Exercises to develop endurance, flexibility and increase strength.
5. Hitch.

To better prepare for class, you need to warm up well on land before training, prepare the body for stress. This will help the body quickly get used to the new environment and the muscles will become more flexible. It is recommended that you swim a little more after class and at least do so.

In general, one hour of intense water aerobics will allow you to 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 consists of the most simple exercises . It includes:

1. mahi legs
2. Pulling legs to chest
3. jump

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

1. More intense walking and running.
2. Swing your legs (in different directions).
3. Classical.
4. Dance fitness elements.

The duration of the lesson increases to one hour, the intensity of the loads increases.

Those who have been engaged in this type of fitness for more than a year can afford:

1. Exercises with weights

Among the most common and effective exercises water aerobics include:

1. For body shaping and waist reduction.
   1. The palm closes at the level of the solar plexus. Elbows rest on the stomach, hands on the chest, overcoming the resistance of the water
   2. turning the body sideways
   3. Slopes in different directions
2. To model the hips and belly:
   1. Leg swinging up and down
   2. "Scissors" - crossed leg swings
   3. Emphasis on hands in sitting position
3. to slim down hips
   1. Bending the knees while pulling towards the chest
   2. jumping out of water
4. Modeling leg lines
   1. Jumping with mixing-breeding legs
   2. Walking and running on water

How many kilos can you lose?

Regular classes allow you to regularly lose at least 6 kilos per month. From bad habits etc. You can also increase the effect by giving up.

Advantages and disadvantages

What are the benefits to the person who decides to do water aerobics for the first time:

1. Exercising in water puts less strain on the body
2. Since the skeleton and muscles are no longer affected by the force of gravity in water, they are less affected and injured. In addition, it helps reduce the load on the body by acting as a reverse buoyancy force in water. You can combine quite intense and complex movements in the water without taking much risk.
3. Water aerobics has a gentle effect on the joints without harming them, but on the contrary, heals them and expands their capabilities. This makes it suitable even for the disabled and the elderly.
4. Water allows you to perform exercises of such complexity that a person without special training can hardly cope on land.
5. Gentle mode allows you to significantly increase the duration of a traditional lesson.
6. Water massage reduces the level of lactic acid in muscle tissue. This ensures that you practically do not feel tired after training or the next day.
7. Classes allow you to hone accuracy of movements and strength
8. Water contributes to the general hardening of the body, improves blood circulation, relieves muscle tension.
9. Posture is aligned thanks to the strengthening of stabilizing muscles
10. In varicose veins, such aerobics stimulates the outflow of venous blood, unloads the heart valves and generally reduces the risk of blood stasis.
11. There is a decrease in this indicator in people with high blood pressure.
12. Separately, it is worth noting the relaxing effect, improving sleep, improving performance and elevating the mood provided to those who decided to engage in it. Installs unusual appearance .

Water aerobics has very few disadvantages and contraindications. This type of fitness is recommended to the widest range of people regardless of level. physical training , age, etc.

Contraindications

Thanks to the sparing regime, water aerobics has practically no restrictions. However, it is contraindicated in people with thrombophlebitis.

To lose weight as quickly as possible - this is the first desire of those who have gained weight. Water aerobics . But a competent trainer will say: losing weight is only a pleasant, so to speak, " side effect ". The main thing that classes give is the improvement of the whole organism. But first, about how to make a figure in the pool.

Perfect Workout

Physical activity in water is ideal for those who decide to tone the body: strengthen muscles and reduce volumes. Also increase vitality, improve mood. After all, movements in water perfectly relieve fatigue and stress.

Water aerobics classes imperceptibly "remove" extra centimeters from the body. However, many are confusing: the arrow of the scales can remain almost at the same level. There is no need to be upset, because trained muscles are heavier than untrained ones. In any case, you will get the result - the body will become slim, toned and flexible.

It is water resistant and has a massage effect that allows blood and lymph to move actively. Therefore, you can achieve a noticeable anti-cellulite effect.

Exercises are performed continuously for 30-45 minutes at medium speed for beginners and speed-strength for trained people. Strength exercises help strengthen and tone muscles.

Cardio exercises (running, jumping, etc.) are used to burn calories. In addition, the training program includes running, jumping, swinging, dance steps... In order for the result to be reflected in the body appearance , you need to do it 2-3 times a week for at least three months.

Joints don't hurt!

Water applies buoyancy, resistance, and hydrostatic pressure to the body. The first relaxes gravity, which reduces weight and allows you to take stress off your joints and everything else. spine . This virtually eliminates injuries, unlike land-based classes. The resistance when moving in water is 12 times greater than air resistance and requires more effort from the body, which contributes to the rapid burning of calories.

Water aerobics classes are useful for both slim and full. After regular training in water we got a good result - Beautiful figure plus tight skin. Therefore, the movement of water can be compared to the work of a talented sculptor who cuts off everything unnecessary.

Hydrostatic pressure stimulates the return of venous blood to the heart. This reduces the risk of blood stagnation in the lower extremities, which is important for women suffering from or prone to varicose veins. Therefore, physical activity in water is an ideal solution for them.

In addition, the load received when exercising in water is felt much less - hence the joy and vivacity after exercise .

Before and after class

A little about the do's and don'ts before getting in the pool. First of all, do not overeat. The last meal should be at least an hour before class, because the digestion process forces the blood to move towards the stomach and does not exercise the muscles. If you eat before training, this will lead to overwork and unnecessary stress on the heart.

Second: before class you need to take a refreshing shower and slowly enter the water. Cold constricts blood vessels and forces the heart to work harder. If you dive too fast, in some cases it can cause oxygen starvation of the heart muscle and pain in the heart.

Third: Although you will want to eat right after your workout, you should not skip eating. Therefore, it will not be superfluous to take some fruits, nuts, cookies with you for a light snack.

And finally, fourth: it is worth compensating for moisture loss both before and after training. It is good to drink still drinking water, green tea.

Aqua lessons are beneficial for almost everyone. But especially for people with neurocirculatory dystonia (formerly the diagnosis was called "vegetative-vascular dystonia"). Indeed, due to water massage, peripheral blood circulation noticeably improves, which allows small blood vessels to maintain their tone and relieves a person from dizziness and general weakness.

The benefit of water aerobics for those recovering from an injury. Hydrostatic water pressure causes fluid from the cells in the damaged part of the body to enter the capillaries, which reduces swelling at the injury site and reduces pain. Of special benefit water exercises bring people overweight , varicose veins , thrombophlebitis.

Water aerobics is an excellent way to stay in shape for people suffering from various diseases of the joints and spine (when exercising in deep water, where the whole body is in an unsupported position, the spine is stretched - the entire load is removed from it and the joints).

An excellent effect is achieved by people with chronic fatigue syndrome, stress. Active movements in water improve metabolism by providing maximum oxygen flow to the organs.

Water aerobics is perhaps the only way out for people with organ prolapse on any aggressive ground. physical exercise is categorically contraindicated.

Who should not do water aerobics?

The advantages are evident during sports loads in the water. But there are diseases for which classes are contraindicated. These are epilepsy, severe forms of angina pectoris, arterial hypertension.

Hydrostatic pressure can cause a feeling of tightness in the chest in people with asthma, so it should be applied in shallow water.

Vestibular disorders may initially occur in people with severe osteochondrosis. cervical spine, when the disease is accompanied by vascular insufficiency (periodic dizziness, gait instability). It is also better to start in shallow water.

In principle, those with serious health problems should first consult their doctor.