Why water aerobics is useful and why it is needed: results, effectiveness for weight loss, contraindications to exercise

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:

1. Traditional. Includes a standard set of exercises for general muscle strengthening and figure correction. Additionally, sports accessories can be used: dumbbells, cuffs, etc.
2. Advanced level (aquaadvanced). Physical education with a water stick for performance training.
3. Aquapower. Cardio training, stretching and strengthening of the entire muscular system of the body.
4. Gymnastics for pregnant women. A lightweight set of exercises.

The benefits of water aerobics

Water aerobics is one of the most effective types of aerobics. Exercise in water is an excellent alternative to exercise in the gym. Such activities will be useful for everyone: both children and adults, and are also suitable for women during pregnancy.

For adults

Water aerobics:

• relieves muscle tension;
• increases joint mobility;
• strengthens the immune system;
• hardens the body;
• strengthens the muscle corset;
• promotes weight loss;
• forms correct posture;
• improves blood circulation;
• helps fight venous enlargement of veins;
• normalizes metabolism;
• tones the skin;
• relaxes the nervous system;
• relieves emotional stress;
• normalizes sleep.

For children

Pediatricians allow doing aqua gymnastics with children from 6 weeks. The fact is that children up to three months old retain their diving reflex, and it will be easier to learn to float on the water. During various exercises in water, gas exchange in children increases. The blood is also saturated with oxygen and the joints are strengthened.

Infant swimming is becoming quite popular these days. Because of this, every year more and more complexes with swimming pools appear, which are designed for activities of mothers with the smallest children.

Movement in the water helps strengthen children's muscles. Swimming allows joints to develop correctly. It is useful to do water aerobics for children who have problems with excess weight; thanks to exercises in the pool, excess weight can be significantly reduced.

Classes allow children to give the correct load to those muscle groups that are little involved in work, remaining incorrectly worked and undeveloped. Overly nervous children are recommended to engage in aqua gymnastics, as they throw out all their excess energy during the exercise. Also, by doing water aerobics, children learn to confidently float on the water and swim well.

For pregnant women

Many women in the second half of the term complain of back pain, because the spine experiences increased stress. A special set of exercises in water will be useful, because in the pool the body will be in good shape and not experience pain. You should start your classes with special exercises in the pool.

Pregnant women who do water aerobics do not gain weight so quickly and learn to breathe correctly. Blood flow in the legs improves, joints are relieved, and the cardiovascular system is stimulated.

For pregnant women, pool training is especially useful in the third trimester, as the exercises help the baby get into the correct position.

According to reviews of women who performed exercises in the pool during pregnancy, they gave birth easier than others.

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.

Benefits and contraindications

Water exercises are suitable for almost everyone, as they are distinguished by their accessibility and simplicity. The benefits of such activities:

• the muscle corset for the spine is strengthened;
• blood circulation improves and blood pressure decreases;
• blood cholesterol levels decrease;
• joint mobility improves;
• fatigue from the legs is relieved, and blood circulation in the veins is improved (indicated for people with varicose veins);
• nervous excitability decreases;
• breathing improves.

People with:

• tuberculosis or syphilis;
• intestinal disorders or infections;
• heart, kidney and liver failure;
• bleeding in the abdominal cavity;
• after a brain injury;
• pneumonia, flu, sore throat and other viral infections;
• allergies or epilepsy;

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.

Contraindications

Anyone who wants to lose weight in this way must take into account some contraindications of water aerobics. It is recommended that you consult your doctor before enrolling in any sport. Physical activity using water aerobics for weight loss is prohibited in the following cases:

• there are diseases of the genitourinary system;
• an allergy to chlorine was detected;
• have any skin diseases;
• in the presence of colds, bronchitis, asthma;
• a person is undergoing rehabilitation after a heart attack or fracture;
• in the presence of convulsive symptoms, osteochondrosis.

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.

A set of exercises in the pool for weight loss

Walking

The simplest exercise that can be done by anyone is walking in place. This type of load is ideal for warming up. It loads the muscles well, warms them up, and prepares them for the upcoming complex. It is necessary to go into the water approximately up to your chest and perform leisurely movements, without moving from your place, slowly raising and lowering your legs.

You can combine walking with any exercise or swimming, or use it in interval training as a rest between sets.

Lunges

Lunges are a good exercise for strengthening your hips, back and chest muscles. The technique differs little from the “ground” one:

• enter the pool up to your waist;
• stretch your arms in front of you, you can take special light weight dumbbells or clasp them in front of your chest;
• make a deep lunge forward with your left leg, fix the position for 5-7 seconds;
• return to the starting position and repeat the exercise on the other leg.

To enhance the effect, you can attach weights to your ankles. The exercise is performed 15 times on each leg, 3-4 repetitions.

Jump

The “jump” exercise is an analogue of regular jumping in place. To do this you need:

• enter the pool approximately up to your chest;
• take a stable position;
• Gently rise up onto your toes. Do not make sudden movements, as you may slip and injure your ankle;
• bend your knees slightly, make a springy movement and push your body up;
• You need to land smoothly, placing your foot on your toes on your entire foot.

It is necessary to do at least 3 sets of 15-20 repetitions. This exercise helps strengthen the muscles of the thighs, buttocks, calves, and also improves coordination.

Run

Running is a replacement for walking, a more complex version of it. It is suitable for more prepared people who have already done several workouts in the pool.

The principle of implementation is quite simple:

• you need to enter the pool up to your chest and take a stable position;
• bend your arms at the elbows, hold them near the waist;
• With an inhalation, begin a leisurely run: slowly lower and plant your feet.

It is advisable to perform this exercise with weights. This will make it easier to float on the water, although the load will increase significantly.

Jumping

A more difficult option for performing the “jump” exercise is jumping. It has several different options:

1. Jump alternately on each leg.
2. Jumping on both legs.
3. Jump up, and when returning, you need to spread your legs as wide as possible, making a light squat.

To perform it, you also need to go into the water up to your chest, make movements slowly, gradually increasing the speed and pace.

Tilts

The “bending” exercise is probably familiar to everyone from school or even kindergarten. From a standing position, you need to do twists forward, left, right, back, at least 10-15 repetitions on each side.

Bending helps strengthen the muscles of the back, abdomen, waist and sides, which is especially suitable for women for recovery after pregnancy.

Leg raises

This is the simplest, yet quite effective exercise for those who want to strengthen muscles and increase muscle tone. To complete it you need:

• enter the pool approximately up to your chest;
• your feet should be firmly on the bottom; for better balance, you can attach weights to your ankles or take a special plastic stick;
• stand up straight, spread your legs wide to the sides;
• raise your legs alternately as high as possible to the surface of the water.

You need to perform the exercise slowly, for 2-3 minutes, raising and lowering your leg as slowly as possible: it will be more difficult to do this, but the effect will be more noticeable.

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.

Water aerobics for active weight loss

Exercise in water burns 1.5 times more fat overall than during land-based exercise. This is influenced by the following factors:

• The pressure of the water surrounding the body helps improve blood circulation. This makes it easier for your body to burn fat.
• Being in water promotes diaphragmatic breathing. By taking in more oxygen per breath, the body burns fat faster.
• Due to the difference in water temperature and body temperature, thermogenesis activates the fat cells in your body to produce heat during water aerobics, thereby allowing you to lose weight.
• Resistance when moving the body in water increases muscle work, as a result of which the base level of metabolism is activated.

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 for water aerobics

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

To avoid injury to yourself or others, during fitness classes in the pool it is strictly forbidden to use weights made of wood or metal, which are used for strength training in a specially equipped room. It is also important to maintain distance between all group members to avoid accidental collision while they are performing the exercise.

The most commonly used sports equipment for water aerobics are:

• noodles (an elongated stick of polystyrene foam);
• aquadisk (a foam circle intended for use in working out the hands);
• aquastep (a raised platform installed on the bottom of the pool);
• expander (used to train the muscles of the hands);
• ball of small or medium diameter;
• weights attached to arms and legs;
• barbell with foam plates;
• dumbbell with foam blocks around the edges.

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:

1. Elementary. The lesson lasts 30-40 minutes. All exercises are simple;
2. Average. More complex complex;
3. 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.

Classic program for water aerobics classes

The classic program in water aerobics classes allows people with any physical fitness to effectively work out the muscular corset.

Running in water

The correct exercise technique looks like this:

1. Take a vertical position; pull in the stomach; bring your shoulder blades together.
2. Alternately pull your legs bent at the knees towards the chest area, making sure that the direction of the movement comes from the femoral part of the body.
3. When the leg is at the top point, swing forward with the opposite arm without bending it.

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

Cycling in water

Cycling in water, to achieve maximum effectiveness from water aerobics, must be performed in accordance with generally accepted technique.

Technique:

1. Stand up straight; bring the abdominal muscles to maximum tension; place your hands in a free position.
2. Alternately, maintaining a smooth transition, bend one leg, bring it to the stomach, and then stretch it slightly forward, replacing it at the top point with the opposite limb.
3. It is necessary to perform a movement with your hands that imitates the movement of the upper limbs during frog swimming.

Running diagonally

The technique of this exercise repeats the algorithm for cycling in water. The main difference is the position of the body. When running diagonally, you should move your upper body forward and push your hips back, thus placing your torso in a diagonal position.

Pushing forward

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

1. Take a vertical body position. Bend your 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. Dive the noodle until your arms are completely straightened.
4. Relax the muscles of the upper limbs, and then allow the foam pole to float to the surface on its own.
5. When moving the noodle, it is recommended to perform 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 its ends under your arms forward.
2. Straighten your back, pull your stomach in.
3. As you exhale, sharply lift your feet off the supporting surface of the pool. Pull your knees towards your chest. When changing the position of the legs, the body must remain motionless.
4. Hold the position for 3 seconds.
5. Slowly lower your lower limbs to the starting position.

Pressure

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

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

Lunges

Following the technique of performing the exercise will allow you to effectively work out the buttocks, back and front surfaces of the thigh:

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

Running in the pool

This exercise must be performed with a flexible noodle:

1. Place the foam noodle behind your back. Bring the ends of the tourniquet forward. Rest your forearms on the sports equipment.
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.

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.

Why water aerobics is more effective than classical sports

The main advantage of this direction is a significant reduction in the load on the joints and spine. Often, various types of training are contraindicated for overweight people, as they can lead to serious injuries. For example, when running, the spine experiences a load that is five times greater than a person’s own weight. This is why marathon runners often suffer from pain in the back, lower back, spine, and joints. Water exercises reduce impact by almost 80%. That is why water aerobics can be indicated for the postoperative recovery period, as well as for overweight people.

Although aquatic exercise reduces stress on the spine and joints, it also significantly affects the muscles, enhancing the effect of training. This is due to the fact that with every movement a person has to overcome the resistance of water.

Such training not only has a good effect on the muscular corset, but also has a beneficial effect on the psycho-emotional state: it helps relieve stress, nervous tension, fights insomnia, and improves sleep quality.

Contraindications to swimming and water aerobics

It is strictly forbidden for people to be in the pool:

• Those who have aggravated any chronic diseases;
• With infectious diseases;
• Cancer patients;
• With angina pectoris, rheumatism;
• With skin diseases;
• Who have problems with eyes and vision;
• With open tuberculosis;
• Pregnant women with a threat of miscarriage.

If you decide to choose swimming, then read about what you need to practice in the pool. As for the rest, no matter what you prefer, follow the trainer’s recommendations and the result will not be long in coming!

Fitness: features, effectiveness, conditions for losing weight

First of all, it is important to understand that fitness in the gym is a considerable load, even if we are talking about the simplest program for beginners. The feeling of visiting the gym will be different compared to the pool. Undoubtedly, fitness training has a number of its own characteristics, one of which is significant motivation, since most often classes are conducted in a group, in front of a wall-length mirror, to fiery music and an active rhythm. This perfectly charges you with positivity and sets you up for self-improvement.

To achieve significant results (especially if you need to lose more than one kilogram), you should definitely consult with a trainer. Based on your body structure and training goals, he will suggest the best option and even create an optimal program.

What are the benefits of fitness? He helps:

1. develop muscles evenly;
2. create discipline;
3. improve sleep;
4. strengthen the nervous system;
5. increase skin tone;
6. get rid of cellulite;
7. raise self-esteem.

ON A NOTE.

In most cases, those who switch to fitness training gradually give up such bad habits as smoking and drinking alcohol, also changing their diet. This allows you to achieve incredible results.

There are simple nutritional rules for those who have chosen fitness as their “helper”:

1. breakfast should be hearty;
2. minimal caffeine consumption - switch to water, herbal teas, juices;
3. all carbohydrates - in the first half of the day;
4. fractional meals (often, but little by little);
5. increase the amount of water consumed - drink both during and after training.