Water aerobics for weight loss: benefits, types, reviews and results

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.

Classic program for water aerobics classes

Some good exercises. Beginners should not do them right away. Master one, then move on to the next. You need to perform this set of water aerobics exercises regularly: 3 times a week to get positive results:

Running in water (running in depth, running with scuba gear)

Watch the video showing the execution of the element:

Stay upright.
Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
Move forward from your center of gravity (hips), not your center of buoyancy (chest).
Pull your knees straight up to your chest while your opposite leg reaches all the way down. Swing with the arm opposite the leg that performs the physical element.

Cycling in water

An excellent choice for those who spend a lot of time sitting, the exercise trains the hamstrings and buttocks.

Watch water aerobics online on video:

We make a “bicycle” movement, using the entire leg: from the upper thigh to the toes.
Keep your abdominal muscles pulled in and tight to stabilize your heart muscle. Try not to move your torso.
See where you are “going” when traveling in the opposite direction!

Running diagonally

Reminiscent of a bicycle exercise, but with the torso bent forward. This exercise works the abdominal muscles more.
Keep your abdominal muscles pulled in and tight to prevent your neck and back from arching.

Burning calories - a combination of several elements

This exercise uses the arms and legs. Pay attention to your body during the workout: when you throw your arms forward, you are working your pectoral muscles, anterior deltoids and biceps. When you push your arms back, you engage the rear deltoid, triceps, and rhomboids.

Stay upright.
Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
Swing your legs back and forth, while crossing your arms.

The effectiveness of water aerobics for weight loss

The effectiveness of water aerobics is due to the following advantages:

Constantly overcoming the resistance of water gives a soft, but quite good load. Performing such exercises is much easier than doing them with heavy dumbbells or a barbell, although the effect is comparable. It is believed that the water load is 10-12 times greater than performing the same complex in the fitness room.
Water activities help relax muscles and increase blood circulation.
Strengthening the immune system, overall improvement of well-being. People who regularly engage in water aerobics note an increase in energy levels, concentration, and performance.
Acceleration of all metabolic processes occurring in the body due to lymph outflow and improved blood circulation.

And it doesn’t matter what type of water aerobics you do. And there are several distinctions:

Classic water aerobics. Involves performing simple exercises. Ideal for beginners;
Aqua Fight. Ideal for people with any level of physical activity. It consists of a standard set of exercises, but has a distinctive feature - classical fitness is mixed with martial arts. During classes, various punches and kicks in the water are practiced;
Aqua Circuit. More suitable for people who have been training for several months. In such classes, classical water aerobics is replaced by intense circuit training;
Aqua Power. Suitable for people with good physical activity. Involves performing strength exercises with light weights for swimming in the pool;
Aqua Resist. A set of exercises to work all muscle groups, designed to overcome the natural resistance of water.

Which direction to choose is everyone’s personal choice. But it is better to consult a specialist on this issue.

Are there any benefits to water aerobics?

So it turns out that water aqua aerobics is quite dangerous for people who love to eat and those who do not have great willpower.

After all, these exercises are effective only when, together with exercises, we follow a certain diet aimed at losing weight. Only in this case is it possible to lose weight.

Personally, I support the love of swimming, visiting a pool or sauna and then diving into the pool. It is very beneficial for the body and health in general - take a steam bath, steam your skin, and then plunge into cold water. This temperature difference, coupled with the beneficial properties of water, will trigger regenerative processes within us.

Through the pores that open in the skin, toxic substances come out along with sweat, rapid cell renewal and general rejuvenation occur. Excellent processes in all respects for the whole organism.

But just staying in the water and doing something in it for a long time - I don’t encourage such exercises for losing weight. After all, we immediately launch two dangerous mechanisms:

hypothermia
and automatic self-defense. The body’s self-defense can be expressed in a great desire to eat.

And fighting your own desires is sometimes extremely difficult. Even after surviving for several hours, there is a risk of losing your temper and ending up eating so much that a week of visiting the pool will be a waste of time.

Indications and contraindications

Since water aerobics reduces the load on the spine and joints, it can be indicated in cases where there are contraindications to classical types of fitness, for example:

recovery period after injury or surgery;
for the elderly;
women after childbirth, especially if there are problems with the back or lower back;
for overweight people;
those who have not exercised for a long time have a low level of physical activity.

But at the same time, there are contraindications. You should definitely pay attention to them. Each case is individual and only a doctor can tell whether it is possible to do water aerobics or not.

You should be especially careful in the following situations:

respiratory tract diseases;
limb spasms;
pathologies of the cardiovascular system;
temporary symptoms: weakness, dizziness, elevated body temperature, high or low blood pressure;
menstruation;
allergy to chlorine (if classes take place in a pool that is cleaned with chlorine).

You should also choose your pool and trainer carefully. It is advisable that water purification be carried out with special filters and ultraviolet light. This will have a beneficial effect on the condition of the skin and will minimize the likelihood of allergic reactions.

For weight loss

Running in the water. Just like regular running, running in water helps burn fat. Raising your legs high, run in the water. Make sure the water is at chest level. Running time 15 minutes.

What you need to know before starting classes

Water aerobics is a fairly intense and active sport. It refers to an aerobic type of exercise, which results in increased breathing and heart rate. The following principles will help you make the most of your training:

Comfortable range of motion. Usually a set of exercises is performed to rhythmic music: jumping, walking in place, swinging arms and legs. You need to find a comfortable range for yourself and work within it.
The duration of the lesson should be from 30 minutes to an hour. This time is enough to work the main muscle groups. It is recommended to gradually increase the duration of the workout.
Clothing should be comfortable and not restrict movement. A swimsuit with shorts or breeches and silicone rubber slides that can fit tightly around the ankles are usually recommended.

You also need to take a clean towel, a change of dry linen, and shower accessories (gel, shampoo) with you to the pool. After class, you need to dry your body and hair well, and do not go outside wet, especially in winter.

Water aerobics - benefits for weight loss

Girls do water aerobics.
Many women lose weight with the help of this sport. Intense movements performed in water force all parts of the body to work more actively.

Important: Thanks to this, after just a few sessions, the process of burning fat deposits starts.

The benefits of water aerobics for weight loss

Important: Accelerating the metabolic process in the body, starting metabolism, burning excess fat - all this can be achieved through water aerobics. The benefits for losing weight are obvious, and even overweight people can engage in this sport.

The classes are simple, and the effect is visible within a few days. If you need to lose 20 kilograms or more, this weight loss option is for you!

Exercises for weight loss

In one hour of training in the pool, about 300-500 kcal can be burned. It all depends on the intensity of the activity, as well as the individual characteristics of the body. For example, it has been proven: the greater the percentage of muscle tissue a person has, the more calories he will be able to burn.

Classic training is based on the following principle:

A little warm-up for joints and muscles. It can be carried out on land or in a pool. It takes about 7-10 minutes.
Directly a set of exercises. It can be performed with your own weight or additional equipment for the pool: aqua dumbbells, a water aerobics belt, a balance board, leg weights.
Stretching. It is necessary to properly stretch the muscles that were worked in the main complex. This will reduce inflammation and relieve pain after training.

During training, you need to carefully monitor your well-being. In case of severe fatigue, shortness of breath, or rapid heartbeat, it is recommended to immediately stop training and get out of the water.

Exercise for thighs and abdominal muscles

Usually, beginners are advised to practice in the pool with a trainer. He will compile a set of exercises, explain the technique, and also talk about contraindications and features. But not everyone has the opportunity to hire an experienced instructor, and in small towns or villages it is impossible to find a person knowledgeable in this area. In such cases, you can practice on your own using the following exercises for problem areas.

First, let's look at the complex for the hips and abdominal muscles:

Running in the water. It is necessary to take a stable position, tense the muscles of the abdomen, thighs, buttocks - the whole body must be in good shape. As you exhale, you need to tighten your knee, raise it approximately perpendicular, and while inhaling, change your knees. It is recommended to run slowly, feeling the resistance of the water.
Cycling exercise. Performed while standing using a balancing board. You need to hang on it so that your legs come off the bottom of the pool, and while exhaling, begin a movement reminiscent of riding a bicycle.
Squats and lunges. These are familiar exercises for many, but performing them while standing in the water can be difficult. To stabilize the position and simplify execution, you can use noodles or balancing boards.
Pulling your knees to your chest: hang on the balance board, take a stable position. As you inhale, you need to pull your knees to your chest, and as you exhale, return to the starting position. You should feel tension in your abdominal muscles.

Each exercise must be performed for 30 seconds, gradually the duration can be increased to a minute.

Exercise for slender legs

The following exercises can be effective to reduce the size of your legs and buttocks:

Walking around the perimeter of the pool. Typically performed with weights attached to the ankles. A simple exercise at first glance, in fact, effectively works the leg muscles.
Walking in place. Also performed with weights. It is recommended to walk as slowly as possible so that the tension in the thigh muscles is felt.
Exercise "scissors". Performed on a balancing board: take a stable position, while exhaling, begin moving back and forth.

It should be understood that exercise alone is not enough. It is recommended to completely reconsider your diet, remove all “harmful” foods from it: sweets, flour, fatty foods, canned and salty foods, semi-finished products, sausages and the like. For effective and safe weight loss, it is recommended to seek help from specialists: you need to not just change the menu, but radically change your eating habits. A person must learn to live in a new way, only then will he be able to achieve a good result and maintain it.

Hand exercise in water

To strengthen the arm muscles, various exercises with aqua dumbbells are used. They effectively work the biceps and forearms areas. The most frequently performed are the following:

arm press down;
raising your arms with aqua dumbbells up;
raising your arms with aqua dumbbells in front of you;
alternation: hands up - hands in front of you;
push-ups;
mixing with a noodle or aqua dumbbells.

It is necessary to start and finish the complex for the arms with joint gymnastics. This will help avoid injury and also restore muscles after exercise.

Exercise for buttocks in water

To strengthen the muscles of the buttocks, use the following set of exercises:

swing your legs;
lunges and squats;
side kicks - an element of martial arts that imitates a kick to a punching bag;
jumping;
running in place or diagonally across the pool;
bike;
elements of dance or classical aerobics.

Usually the complex is designed in such a way as to involve all muscle groups. From the listed exercises you can create a good workout lasting 30-40 minutes. Each exercise should be done for 30-40 seconds or 3-4 sets of 10-15 times.

Water aerobics - reviews

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Lydia Davydenko
https://flap.rf/Sport/Aqua-aerobics_(Aqua-aerobics)/Reviews/6045834

I used to do water aerobics in a water park with a subscription, since not all fitness clubs have it and it’s correct. Now I have abandoned this activity and do it mainly during frequent trips abroad in the swimming pool for animation. This is a useful sport, it develops and trains all muscle groups and allows you to stay in good shape.

Svetlanka Kondratyeva(Ermishkina)
https://flap.rf/Sport/Aqua-aerobics_(Aqua-aerobics)/Reviews/4449895

Water aerobics - I recommend it to everyone. I was delighted with the result. I went to water aerobics for 1 month and really liked it, although it was very difficult. You need to do various exercises in water, usually starting with the easiest ones and gradually moving up to the most difficult ones. Of course, for 1 day everything hurt, well, basically, after any physical activity everything hurts. She endured it, but still insisted on going to class. During the month I was doing water aerobics, I lost 5.5 kg.

NataLyyy
https://otzyvpohudenie.ru/akvaaerobika/

I am very overweight, more than 20 kg, but I am also almost 50 years old. I decided to lose weight and adopted the famous method - separate meals. It suits me, I like not mixing products. But it is known that without physical exercise it is impossible to lose weight, and the skin will sag and the muscles will weaken.

I took up water aerobics so as not to put too much strain on my spine and legs. And in general, in water all the loads are softer, so it’s not scary to stretch your muscles. I worked out 2 times a week. The whole body still hurt, but the muscles tightened up a little and became more elastic. I abandoned separate meals. The appetite after training was the strongest. A month later, I stepped on the scales, the weight was the same, but when measuring my waist, I saw a decrease - minus 1 cm.

Svetlana
https://krasivo.spb.ru/otz_aqua.php

I have been going to the Aqua wellness club for more than 4 years. At first I went to various training sessions in a dry gym and a gym, but gradually I moved away from everything and for several years I only went to water aerobics classes for those who were prepared. I want to say that there is no better exercise than aqua for me personally. The load in the water makes the figure almost ideal and the contours of the body are very prominent. In the water, all the muscles are worked out and the body is beautiful and always in good shape. I can't imagine anything more effective for improving your figure.

Melissa
https://www.woman.ru/beauty/body/thread/4048522/

It doesn't make me lose weight at all.

Olya Gorbacheva
https://krasivo.spb.ru/otz_aqua.php

I am a schoolgirl, studying in the 9th grade. Since childhood, I was a “chubby girl”, I went in for sports, went on diets, rode a bike every evening, but there was no point. One day I came across water aerobics. I went to the pool every Friday, IN THE RESULT I LOSE 4 KG WEIGHT IN A MONTH! . I continue to go there and have no plans to stop.

yaneloh
https://otzovik.com/review_3647596.html

Advantages:

The immune system is strengthened, and the classes are not expensive

Flaws:

Today I will tell you about such a sport as water aerobics, share my impressions and convey to you my emotions. I have been involved in sports since childhood and now I don’t stop. I have a son, he is 6 years old and I have always thought about what kind of sport I could interest him in. On the Internet I was advised to do water aerobics. To be honest, I was surprised by the result, my son liked it. He quickly learned to swim, became fitter and even began to eat more, began to gain weight and began to get sick less, he became like a real athlete. I advise you to send your children to quad aerobics, because they will not only communicate with children their age, but also strengthen their immunity. Parents can also go there during their free time.

FominaElenochka
https://otzyvpohudenie.ru/akvaaerobika/

I walked for 3 months, no changes at all, I jerked and didn’t jerk my limbs in the pool. I visited three times a week, training, and then rubbing with a massage brush in the sauna. Swimming in water, working with water dumbbells, sausages is a waste of time and money! A 3-month subscription cost 9 thousand rubles. The only thing that made me happy was the sauna after the cold water, but that too was covered.

The exercises are different: first for warming up, then for working out, and then for strength. Muscle relaxation, calmness, peace, but not weight loss. It’s a pity for the money, of course, maybe it all depends on the trainer and the intensity of the movements, but personally I didn’t like it. Moreover, in the same pool there are fat women and men jumping and after 3 months everyone is just as fat.

NatDad
https://otzovik.com/review_3878869.html

Advantages:

muscles are stretched, the whole body is strengthened

Flaws:

I couldn’t do all the exercises correctly

I decided to try water aerobics, they recommended it for both the body and the mood. I looked for a very long time in my city - either the time was not right, or the price was too high. I finally found it and was right. They didn’t ask for a certificate to enter the pool - this was of course very confusing, but that’s okay. Much depends on the coach, what exercises and how to do them correctly in the pool, it is very difficult to do them in the water, since you don’t understand - you shouldn’t turn your body, but you need to do it with your legs. Apparently skill and experience are needed. I performed various exercises with various devices, I especially liked the ones with petals. My mood is very good and my health has improved, so I will try to go at least a couple of times a week. The skin tightens and the muscles feel pleasantly sore. Good mood to everyone and success in water aerobics!

Olga
https://www.woman.ru/beauty/body/thread/4048522/

bullshit, 3 months - wasted money

olka7286
https://otzovik.com/review_1718522.html

Advantages:

has a beneficial effect on the nervous system, tightens muscles, improves figures, helps lose weight, suits everyone

Flaws:

chlorinated water in the pool, appetite after training, can be expensive (if you don’t do it yourself)

I did water aerobics periodically for several years. Sometimes I go to classes for a month, then I give up, and sometimes I went for six months. The pregnant woman also worked out in the pool, and wrote a review about it. I started going to classes with the goal of losing weight, tightening muscles and making body contours more beautiful. In order to really lose weight, in addition to training, you must follow a diet, or at least not eat in the evening and at night and refrain from eating fats, buns, sugar, and generally high-calorie foods. If you don’t follow a diet and lean on everything, don’t expect much effect from your workouts. The body will certainly get toned with regular exercise, but the weight is unlikely to decrease. Even after classes, you need to make an effort on yourself, because after swimming you want to eat badly. There are 2 options for training: at depth and when the pool is deep, that is, you can stand in the water and reach the bottom. Even people who cannot swim can attend training. Option 2 is just right for them, although some exercises in a deep pool can be carried out using special devices that hold them on the surface (belts, vests). If you don’t know how to swim, but really want to go to the water, don’t deny yourself this pleasure. I haven’t been involved in any groups or swimming pools. In some places, the entire session required the use of various gizmos for training (swimming boards, “sausages,” weights, barbells, naturally not made of iron, but probably made of foam, probably intended for water), and in others, the entire workout was carried out without them . The lesson always began with a warm-up, for example, swimming back and forth along the path several times, or just walking or running (and running and even walking in water is very difficult and gives a good workout). The trainer is usually not in the pool, but from above gives instructions on what and how to do. Sometimes we practiced to music, sometimes not. With music it is much more pleasant and fun, it is more interesting to make movements to the beat. The mood lifts incredibly. It is easier to exercise in water than on land, but the resistance of water is stronger than the resistance of air and it is believed that exercises carried out in water give much greater results. There is also a whole body massage with water, which strengthens the skin. This kind of exercise is especially suitable for overweight people; it is easier for them to cope with their body in the water and they feel lightness throughout the body, and the body itself becomes like feathers. Of course, there is fatigue; it’s not as easy to do everything in the water as it seems at first glance. Out of habit, the muscles also ache at first, but it goes away much easier than after training in the gym. The appetite that appears after the pool is brutal, so you need to be prepared for this and control yourself, otherwise everything will go to waste. The best thing is to visit the pool for water aerobics 3 times a week. Don’t forget about a low-calorie diet and, in the intervals between workouts, do at least a little exercise, and at least short walks at a leisurely pace for half an hour to an hour. And if you comply with all these conditions, then your figure will be very grateful to you. There was a time when I alternated between going to the gym 3 times a week and going to water aerobics 3 times a week, leaving 1 day off from sports. This is also a good option, but you shouldn’t overload yourself. Let everything be just pleasure. I noticed this thing. If at first playing sports is difficult and I don’t want to, then after systematic exercise it becomes impossible to live without sports. Therefore, it’s better not to give up and then the love for training will come, but you shouldn’t force yourself, of course. Now I haven’t done water aerobics for a long time, but every time I visit the pool or swim in the sea, I always do some exercises that I know from training: jumping in the water, waving my arms and legs, swimming, putting stress only on my legs, etc. Aqua has many advantages: - relieves the nervous system, - improves mood and well-being, - ideal for people of all ages, - reduces the load on the back, veins, etc., - improves posture, - reduces weight, tightens muscles, improves contours of the body - when exercising in water we get a water massage of the whole body - and many, many other advantages. Of the minuses: chlorinated pool water, a brutal appetite after training, which you need to be able to tame. And you shouldn’t hope that you’ll be able to lose weight with water exercises alone; you shouldn’t forget about diet. I also didn’t really like the preparation for training, especially in winter, coming, taking off 1000 clothes, washing, getting into a swimsuit. And of course the return fees: dry your hair, get dressed, etc. But there’s no escape from this). And the training itself is absolutely worth it! I definitely recommend it to everyone. Even when I was pregnant, I did:

Water aerobics for pregnant women - Improves mood, health, figure. You feel like fluff.

zver2991
https://otzovik.com/review_2893430.html

Advantages:

Improves mood and appearance

Flaws:

Cons: related only to time and for some money

For those who love water, this activity is just for you. If you want to look beautiful and have fun at the same time, start doing water aerobics and you will never regret it. It also improves the functioning of the cardiovascular system, which is a big plus. If you want to lose a couple of extra pounds, then this is what you should try. Working out in the gym is very exhausting and not suitable for everyone, but here, in my opinion, the percentage of people who are satisfied with the classes is much higher. My sister took up water aerobics and hasn’t regretted a day. My well-being has improved, my self-confidence has increased and, most importantly, the results are obvious. Everything became tighter and a couple of extra pounds went away

greenelevich
https://otzovik.com/review_1998644.html

Advantages:

didn't find it

Flaws:

ineffective, too heavy, not comfortable belt

The first time I took a water aerobics class was just out of interest. I came to the pool, put on a foam belt, it seems (terribly not comfortable), gave me a dumbbell, also made of foam, and sent me into the water))) so, the lesson began and already in the first minute I realized that I would not go again. Firstly: no one can control the correct execution of your movements, everything is done on an intuitive level; secondly: bending your arms with dumbbells under water is practically impossible, as is jumping and raising your legs in different directions... the water constantly rises up and you start to get confused and nothing happens. It seems to me that even just coming to the pool to swim will be much more effective than just stupidly floundering in the water and trying to do something. Everyone has different impressions, so I won’t dissuade anyone, maybe you should go for the first time and then decide whether you will continue or not.

akim81
https://otzovik.com/review_3076623.html

Advantages:

All muscle groups work

Flaws:

You need to moisturize your skin very well after the pool

From the 5th week of pregnancy I attended a regular water aerobics group. Carefully, of course, without unnecessary stress. This is generally a great sport. The load is not felt as much, but the effect is worthwhile. You get an excellent anti-cellulite massage, strengthening of all muscle groups, and also a great mood. As a result, there are no stretch marks after childbirth, the body will quickly return to its former shape, because I was in good shape almost all the time. I recommend it to everyone.

Morgana
https://irecommend.ru/content/da-da-da-i-eshche-raz-da-skazhu-ya-akvaaerobike-neozhidala-takikh-rezultatov

I recently had a corporate event! No, not at work. My first corporate event took place at water aerobics!

It was fun! Christmas tree in the middle of the pool, round dance, Santa Claus and champagne!

It is water aerobics that I want to dedicate my New Year’s review!

I started going there quite recently. Since October of this year. What prompted me to do this was that upon arrival from

Cyprus, I began to weigh 60.5 kg and the volume of my thighs became 57 cm! I measure my parameters based on them, they are the ones that make me fat first (

Plus, incredible folds appeared on my stomach, such that when I bent over, I felt them! And one woman at work sent me on a second maternity leave. In general, screw it!!! I couldn’t handle such a compliment and decided to fix the matter.

I’ll say right away that I’m a terrible lazy person in terms of exercise, fitness and other things. I'm too lazy to diet and only eat certain foods at certain times. I don't like to exhaust myself.

Besides, I have absolutely no free time. My life: work-kindergarten-home and two days off.

That's why I decided that I would go to water aerobics on Sundays. Not enough, but what to do!

Since 2021 I started going 2 times, on Saturdays and Sundays)))

To say that I am happy is to say nothing! I'm happy!

Water aerobics is the best sport for me!

I used to go to free swimming, but at best you just swim back and forth sluggishly and without any load, at worst you chat with someone on the lane.

It's all about water aerobics!

To the music, all 45 minutes in movement under the guidance of a trainer. Different programs for different muscle groups. We put a belt around our waist to keep us a little on the water, since the exercises are performed at depth.

And different items are given. In the photo there are mittens, there are also foam sticks and daisies.

To be honest, I didn’t succeed in the first two classes, I was carried away somewhere... in the first 5 minutes I started sweating! In water! So funny!!! Can you imagine the load there?!

Now I'm getting better at exercising. But here’s another plus: in the water no one can see how you do the exercises, whether you succeeded or not)))

My results

In 3 months of going to water aerobics, attending once a week, I lost 4 kg, the volume of my thighs became 54 cm, my belly disappeared! At the same time, I eat everything as usual and drink tea and cookies at night.

I think if I also ate right, the result would be better!

Well, this is what I looked like

in CYPRUS and how after thanks to water aerobics and

Water diet!

The shorts are the same.

I also noticed that now not only the arms, but also the legs should look perfect all year round, and not just in the summer!

PEDICURE at home - simple, budget-friendly, and I’ll also tell you how to make pedicure socks yourself by spending a maximum of 20 rubles

MICROCURRENTS FOR FACE at home. Me 2014 VS 2018

Eye cream - WOW! I'm getting younger! Me - one year and two years ago (2016-2017) VS now (2018)

♥♥♥Happy New Year everyone!

Stay as beautiful and happy!♥♥♥

Morgana

IrinaU.
https://irecommend.ru/content/akva-s-gantelyamisuper

I am a sports person. I was involved in sports and fitness. And even now I am friends with a healthy lifestyle (hiking in winter) in the summer, of course, swimming in the Volga. But in the fall, my internal arm muscles began to weaken again... and there are still 3 whole months until summer. what to do? A friend called, do you want to go to water aerobics (I went to a couple of classes about 8 years ago, I had a full membership, go wherever you want, and somehow she didn’t hook me, I chose yoga and Latin. But now, she said go. And I didn’t regret it. I think that My hands will be in good shape by summer. Conclusion: who wants to pump up their arm muscles, do aqua....with dumbbells. Good luck! ).

Anastasia Beauty.com
https://irecommend.ru/content/na-skolko-mozhno-pokhudet-za-6-zanyatii-akvaaerobikoi-ogromnaya-polza-dlya-tekh-u-kogo-est-p

Good day to all!

Sports, movement and an active lifestyle are the key to health and good physical shape. Based on these thoughts, I began to look for a sport that would be enjoyable to do and would not require forcing myself to go to another grueling session.

I find it difficult to do aerobic exercise, running, fast dancing, group step classes and strength training. Having gone through all these steps, I realized that I wanted to try a more enjoyable and, in my opinion, easier sport. Combine business with pleasure, so to speak.

I heard a lot about exercises in water, and besides, many doctors recommended exercises in water to me, since I have a hernia of the spine and after each of my previous workouts, another attack occurred: I could neither bend, nor stand up, nor sit down.

In addition, over the past month, due to another hormonal imbalance, I, unexpectedly, unexpectedly, gained as much as five kilograms. Hormones need to be brought back to normal, which is what I plan to do, but excess weight needs to be lost through our own efforts.

Having searched for activities in my city, I found 6 swimming pools and sports complexes that offer water aerobics. I chose the nearest center and went there in the evening.

I bought a subscription for 8 classes per month. To start. But by the way, I want to say that I liked it so much that I regret that I didn’t buy a subscription for 12 classes.

Cost of classes:

8 lessons-2200

12 lessons -2600

Duration: 45 minutes.

What is water aerobics?

Water aerobics is the name given to performing exercises in water, both with and without additional equipment.

What are the benefits of exercising in water?

It has a general strengthening effect on the entire body, strengthens it, and increases immunity.

It has a beneficial effect on the cardiovascular system and improves blood circulation. Helps normalize blood pressure. Useful for varicose veins.

Water aerobics has a good effect on the respiratory system.

Improves metabolic processes in the body.

It has a beneficial effect on the nervous system, helps cope with stress and insomnia, improves mood, and increases performance.

What should you take with you to training?

I usually take with me:

-Flip flops. I change into them as soon as I enter the sports complex.

-Towel. Bring a larger towel to feel comfortable in the locker room after your workout.

-Shower gel. After class, you should take a shower to wash off any remaining bleach and prevent your skin from drying out.

-Swimsuit. It is better to choose one-piece swimsuit models, since it is inconvenient to exercise in a separate one, it constantly flies off from jumping and movements; there are no problems with a one-piece swimsuit.

-Comb and hair dryer. Since the classes take place on the surface of the water and we do not dive headfirst, as a rule, only the lower part of the head gets wet. But you shouldn’t walk down the street anyway.

And of course, all this needs to be put in a convenient sports bag.

I will say on my own that doing exercises in water is much easier than on land. But I never thought that in the water, you might, excuse me, sweat. How, well, how?

Of course, this depends on the intensity of the exercises, but if you follow the instructor, this is exactly the result.

The exercises themselves are aimed at different muscle groups, usually: arms, legs and abs.

To train, you need to wear a special belt that keeps you on the surface of the water. It's a funny thing, the main thing is to tighten it well. In water it is practically not felt and does not interfere with exercise in any way.

Also, for each lesson, additional equipment is used: dumbbells, leg weights, or these cute flowers with which it is very difficult to perform exercises: And if it’s difficult, it means it’s effective.

At the moment, I have attended only 6 classes in three weeks and soon I need to buy a new subscription.

And this is what I can say:

When I started training, my lower back pain went away, since training does not load the spine, but at the same time the blood flow is actively functioning in it. I also have varicose veins of the small pelvis and for it, training in water - plus, a natural massage occurs and the blood flow improves again.

Regarding the figure, I will say that after each lesson, 600-700 grams are lost, but with the first glass drunk, 200-300 returns. In total, with each workout you can become 300 grams slimmer. If you don’t eat after exercise, you can easily and profitably lose weight. In three weeks it took me: 1.3 kg. Yes, a little, but I enjoy this sport and significantly improve my health, so I will continue to walk.

Thank you all for your attention!

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METABOLISM ACCELERATION

______Lose weight by 1.5 kilograms in a week with the help of pills________

Tenorka
https://irecommend.ru/content/mne-ne-podoshla-khot-ya-ochen-lyublyu-vodu

I see that my opinion does not coincide with the opinion of the majority, and yet, I really do not share the enthusiasm for water aerobics.

After reading good reviews, I signed up for classes at the pool closest to my home. My first mistake was that I decided to save money and buy a subscription for 8 classes. It was necessary to pay for a trial, but it turned out to be much more expensive than the cost of one lesson with a subscription.

I’ll say right away that my goal was not to lose weight. Of course, I wouldn’t mind losing a couple of extra pounds, but the main thing is that I just wanted to tighten up my body - remove my tummy and reduce the volume of my hips. And in 8 lessons I didn’t advance even 1 cm! I ate as usual, the weight remained the same and the volume too. Yes, after the class I came out cheerful, I liked to splash around in the water, I had tone, but the volume was still there. Those. As an activity option, these are acceptable activities, especially for those who love water, but in terms of getting in shape, they turned out to be absolutely useless for me.

So for those who want to lose weight or just get in shape, I would recommend choosing some other types of physical activity.

Marina_Br
https://irecommend.ru/content/eto-spaseniya-dlya-lyudei-u-kotorykh-problemy-so-zdorovem-pokhudet-i-ostavatsya-v-forme-khoc

How long have I been looking for a type of sports activity that I would enjoy doing!

It's not that it's difficult or that I'm lazy (although, of course, I'm human, but I forced myself). The problem was that I had a bad spine (I was in a car accident as a child). Moreover, with knees it’s not so simple. This summer there was inflammation due to the fact that I was not exercising correctly.

And finally I found it - water aerobics!

After reading, I found out that it is recommended for people with a sick spine and is allowed for problems with joints, as well as veins (which are also present).

I honestly admit that I went there only to improve my health. My goal was much more mundane, but at the same time more complex: I wanted to lose weight.

And now I will tell you about the benefits of this activity, which are important to me.

1. This, of course, is that my health has improved.

2. The classes themselves are very fun and enjoyable (who doesn’t like to splash around in the water?) and are accompanied by music.

3. A big plus is that it doesn’t get hot during classes, the water immediately cools you down.

4. There is no sweat, that nasty feeling of a drop flowing somewhere, stickiness. Brrr...

5. Of course, the result of body training.

What have I not done! Shaping, fitness, dancing, stretching, karate... a bunch of everything! But here is the fastest result! Within a week they told me that I had lost weight, and a month later all my friends began asking what I was doing that I had lost SO much weight?

And what exactly did I do to achieve the result?

I combined training with a thoughtful diet. I didn’t eat less, I didn’t switch to other foods, but I changed my eating style.

I will tell you more about my diet when I publish a review of the diet.

In the meantime, I’ll tell you about how to eat when playing sports .

For the first month I didn’t change anything in my diet, although I tried. I couldn’t limit myself because I started drinking

hormonal pills (they made me a little nauseous, which made me crave food) and after classes I really wanted to eat.

The only thing I managed to change was that I didn’t eat for 2 hours after training.

But gradually I got more and more tired during training, and the fatigue did not go away for a long time. And I complained to my friend, who has been involved in sports for a long time, at the professional level, but for herself. So she advised me to eat after training. Something high in protein but low in carbs. Protein bars are best. But it is not always possible to eat it. So I started eating

yogurt (homemade) with fruit.

Fatigue has disappeared almost completely!

Having scoured the Internet, I found a rationale for this phenomenon: during training, the body first burns sugar. And where he? In blood! Therefore, one feels general fatigue. And the muscle fatigue that kept accumulating in me is explained by the fact that after training, the muscles need proteins for recovery. And if they do not arrive, then the muscles begin to process themselves, and their degradation begins.

Of course, if you're super pumped and want to reduce your muscles, then you'll probably do just fine. But if you want to train your body, burn fat, then you need to train and strengthen these muscles at least a little.

Conclusion: do not exhaust yourself and your body! This way your weight loss will end at the very beginning. Eat foods that will help you strengthen your muscles. More proteins: meat, eggs (boiled are very healthy), beans and legumes, cottage cheese, cheese (it’s better not to get carried away - it’s fatty), fish.

My result for the month went from 62 to 60 in a month of classes, but more was lost in volume. For example, my hips are 5 cm. And this is despite the fact that I drank

hormones!

But here I also want to say that it was always extremely difficult for me to lose weight, since at the age of 16 I had a hormonal imbalance, which they could not completely eliminate. I have never been able to lose weight on diets, only with complete fasting (although even here, through trial and error, I found a way out).

I wish everyone good luck in this difficult task!

And here is a photo of the pool in which I work out. I took a photo before anyone climbed in)

It is small, but a group of 10 people can fit there.

So chaotically, distracted by my health problems, I expressed everything that was boiling over about doing water aerobics.

I recommend!

Ablepiha
https://irecommend.ru/content/ili-nachalo-moei-istorii-pokhudeniya

A little history:

I ask you not to judge strictly, and not to talk (or write) about the fact that everything is your fault.

- YES I let myself go (and I really regret it) but it’s probably better to start working on yourself late than to NEVER do it.

No matter how much I tried to start losing weight at home, with the help of a diet, I simply fell out of it after just a few days.

Physical exercise - I always thought that regular walking and activity during the day was enough (after all, mom, housework, and so on)

But when I went to work, I realized that I was starting to choke from simply going up to the floor and performing work duties (and I’m far from sitting still)

And at one moment something inside me “switched” and I made the decision “REMOVE THE EXCESSIVE”

Of course, this is difficult to do, and I started looking for options on the Internet.

And I decided to start trying a method of physical activity like water aerobics .

— This is a load combined with water.

On the one hand, this method is much easier - since water helps to support the body and muscles, but on the other hand, you need to fight the water pressure.

And in our small town there is a fitness center that conducts such training.

The beginning of the way:

The most difficult thing is to overcome yourself and your complexes...

I have the opinion that only little girls go to fitness centers, and at the very least they will laugh at me and whisper behind my back (but when I went into the locker room for the first time) I realized that this is only a stereotype - and women are girls who attended classes far away not models (and comparing myself with them on a subconscious level) I realized that there are even fatter ones (but who also want to lose weight)

The first few lessons, I’ll be honest, absolutely NOTHING worked out - I was just dangling in the water (but I tried to overcome myself) and just enjoy being in the water.

Of course I want to work for results (weight and volume loss)

And I measured myself:

— Chest circumference 111 cm .

— Waist circumference (if you can call it that) 113 cm

— Hip circumference 111 cm

Weight 94 kilograms with height 170 cm.

I understand that this is not a little, and at 30 years old you don’t want to look like that...

Therefore, work on YOURSELF began.....

«The hardest thing is the war with yourself!!!”

And it began.

The most difficult thing is to start, but after a couple of classes a “Toad” settled inside me and told me one thing: “Stop F,, T (sorry eating), at first this happened on training days. Be that as it may, I still pay money - which means I also need to learn to deny myself sweets.

- The second moment I had a desire to move - I bought comfortable slippers - sneakers) and started walking and gradually increased both the pace and the distance.

— My mood improved (I began to look forward to training and meeting with both the instructor and the pool)

- YES and I was just enjoying the classes.

2 weeks have passed since the start of training and the first results have appeared.

The volumes remained the same, but 2 kilograms were lost.

I began to be able to do press exercises at home (before that I simply couldn’t do it from a lying position; I couldn’t get up without helping myself with my hands), and so far it’s only 10-15 repetitions - but this is also the result...

That's all I have for now, but I will add a review and hope to show and tell my results...

Products that help instill healthy eating habits:

Kissel Zheludochny Leovit

Amaranth breakfast cereals

Natural sugar substitute - STEVIA

Ginger tea Idigo

Expert opinion

When using water aerobics as an element of a weight loss program, patients experience not only weight loss and improved appearance, but also a change in well-being for the better. Supporters of swimming pool exercises claim in their reviews that regular exercise helps reduce anxiety and stress levels and relieve insomnia. This option of physical training really has many advantages, but for effective weight loss you still need to adjust your eating habits, create the right diet and develop high-quality motivation.

The result of water aerobics for weight loss: before and after photos

After several water aerobics classes,
more than 600 kilocalories are burned in one hour of intense training in water. This can be compared to running 2 kilometers or covering a distance on skis.

Important: The results of water aerobics for weight loss will not take long to arrive. At the same time, a woman will not have to spend grueling workouts in the gym, but will have fun and easy exercise in the water.

Before and after photos will help you see what results women achieve when playing this sport.

A toned body after water aerobics classes. Water aerobics classes - before and after photos. A girl lost weight after water aerobics classes. Water aerobics exercises were beneficial

What are the benefits of water aerobics?

Any training in water has a number of benefits, which we are ready to tell you about.

— In water, your joints are much safer than on land. It's all about the resistance of the water - you won't be able to make sudden movements that could lead to injury, because the water “softens” everything. Such training is highly recommended for people with spinal problems and older athletes.

- Also,. Training in a tap pool is recommended for people who have any cardiovascular diseases, because in water the risk of overfatigue is minimized - you simply will not be able to move faster than the water allows you and you will be able to more carefully control the level of fatigue.

— If you suffer from varicose veins, then water aerobics is the kind of sport that you can do without fear of exacerbation of your disease or worsening of your condition.

- If you want to be healthy, toughen up! Water aerobics is not only good for your health, it is also a lot of fun. After all, you must admit that swimming from side to side is quite boring. Whether the matter with music and dancing is in the water.

- Due to the resistance of water, exercise in a pool is more effective than on land, because the athlete has to work 12 times harder to overcome the buoyant force.

— Water aerobics helps improve blood circulation, as a result of which many diseases associated with blood stagnation are prevented.

— During exercise, the thickness of cellulite deposits decreases, because metabolic processes in the body accelerate.

- If you are worried about your appearance during WWII training, then cast aside these fears, because under water your body will be almost invisible, so you can fully concentrate only on training.

Contraindications

Unfortunately, exercise in the pool is contraindicated for a certain category of citizens. This includes people who have recently had a heart attack or a hypertension crisis. Cold water can cause convulsions, and this is extremely undesirable during the rehabilitation period.

Allergy sufferers and asthmatics also need to be extremely careful and be sure to consult with their doctor about visiting the pool, because all pools have chlorinated water and not everyone can tolerate interactions with chlorine. First, walk near the water, wet your feet, and if you feel fine, go ahead!

In the post-traumatic period, you should consult your doctor about any exercise in water to avoid worsening the condition.

For those who still have any limitations, it is best to train under the supervision of an experienced instructor or trainer.{banner_m-001}

How is the procedure performed?

The non-traumatic Izojay hardware procedure strengthens the muscles of the face and body and eliminates swelling. Electrodes are attached to the body in the right places. They give impulses by tensing the muscles.

The essence of the procedure is the impact of electrical impulses on the muscles, each impulse causes muscle tension and subsequent relaxation. During the procedure, each individual muscle that is stimulated contracts evenly - such a static local load gives the best therapeutic result.