What is more effective for losing weight: water aerobics or the gym?

What is better to choose

What to choose?
Exercises in the gym or swimming pool. It all depends on the goal and state of health. For quick weight loss, both cardio training in the gym and swimming in the pool are suitable.

To improve the respiratory and cardiovascular systems, it is preferable to exercise in the pool, as this is a more gentle type of exercise. It is also suitable for those who want to work all muscle groups at the same time.

For those who have never played sports, exercises in the pool or simple exercises in the gym are recommended.

Classes in the gym and swimming pool are very effective and are suitable for everyone who wants to get in shape, increase strength and endurance, or simply spend time with health benefits. They do not require special skills and are very affordable. Start with one thing and find a healthy and beautiful body.

Pool

Exercising in the pool is a great way to keep your body in good shape . Swimming will help you gain a beautiful, toned body without flabby muscles, improve your health, posture, and build up the muscles of your arms and shoulders.

Regardless of the style in which you exercise, exercises in the pool will work all muscles without exception . Swimming develops joints, preventing injuries. The advantage of this sport is that it improves the condition of the spine and muscles of the neck and shoulders. This is an excellent prevention of many related diseases.

Swimming helps burn calories quickly, as the body expends a lot of energy to maintain optimal body temperature in the water. By exercising regularly, you can lose excess weight, get rid of cellulite and sagging skin.

Exercising in the pool is a good prevention of diseases, increases immunity, helps keep the body in shape and lose weight. Swimming several times a week will strengthen your body and health.

Swimming pool or gym?

I want to get in shape, but I can’t choose which is better: a gym/fitness room or a swimming pool? There are no problems with weight, I want to tighten my muscles

swimming pool and pilates. And you'll be a sweetie!)

Pool! In my opinion, swimming is more pleasant than sweating on exercise machines, especially since there are no problems with weight!

What a pool! It will only strengthen the body and back. There won't be much weight loss. Although if you don’t need it. Try both here and there. Where the soul itself will tell you

I don't like exercise machines! If you are not a fan of rocking chairs, then don’t go for long. Good for running and swimming. Also go to the sauna for beautiful skin. Dancing also helped me a lot - my posture straightened, I began to move more smoothly. I have been studying Latin for three years - I can’t say that I have become a great dancer))) but my figure has noticeably improved)

The pool is only good for the spine. To strengthen your muscles you need to swim 5 km, you won’t. Therefore, only fitness, or rather iron. And don’t cool down between approaches for more than a couple of minutes, but work.

Pool! In my opinion, swimming is more pleasant than sweating on exercise machines, especially since there are no problems with weight!

more pleasant is more pleasant. It’s generally nice to lie on the sofa and eat pies. But not useful. It's not about what feels good, but about how to pump up muscles

I want to get in shape, but I can’t choose which is better: a gym/fitness room or a swimming pool? There are no problems with weight, I want to tighten my muscles

I answer as an expert

1. Swimming pool - just don’t swim, we swim for a while. And we improve the result every time. You should not leave the pool, but crawl out of fatigue.

2. Only after a year exercise equipment (2 times a week) swimming pool (2 times a week)

Water aerobics: features, effectiveness, conditions for weight loss

Water aerobics or, in simple words, fitness in water is a universal and safe sport that will help get the body in shape of any person, regardless of weight and initial physical characteristics. Aerobics in the pool, when done correctly, involves all muscle groups, helps tone them, tighten the skin, and increase its elasticity.

An important fact: when doing water aerobics, the load on the joints and spine is minimal: in fact, a delicate and beneficial massage is performed. For this reason, this sport is suitable for people of any age. Moreover, to practice water aerobics it is not necessary to know how to swim: special equipment will reliably keep you afloat.

Some people, having tried exercises in water, come to the conclusion that they won’t be able to get in shape this way. And all because during the training process (as well as after it), there is no feeling of fatigue or muscle activity as such. This happens because the training takes place at a leisurely pace and, in addition, such muscle tension is not felt in the water.

How do the pools work in our fitness clubs?

• Pool location

  When designing a club, it is most logical to locate the pool next to the locker rooms. This is necessary so that visitors to fitness clubs can immediately get to the water, and not walk in swimming trunks and caps across the entire territory of the club. There is also a turnstile at the entrance. Only a person with a pass can get inside.

• Pool shape

  The maximum width of the pool across the paths should be 25 meters. That is, one circle is 50 meters. In the photo you see the markings of three paths that have different purposes.

• Lane markings

  Lane 1 is used for training with a trainer; Lane 2 is intended for sport swimming; Lane 3 is open for amateur swimming. The remaining sector is used for water aerobics or free swimming.

• Sports equipment for swimming

  There is a closet with equipment at the entrance to the pool. Coaching equipment, swimming boards, dumbbells for water aerobics and other aids that are useful for training are stored there.

Our clubs also have a children’s pool, which is always located next to the main one.

Similarities of species

During the day, to produce energy, the human body constantly consumes calories:

• Energy directed at metabolic rate for the functioning of the body even during sleep.
• Energy directed towards digesting food.
• Energy that is consumed during the physical activity of the body.

At the same time, energy expenditure on physical activity in a person’s daily life can be much higher than calorie expenditure during sports training. However, such loads are aimed primarily at improving the health of the entire body as a whole, increasing efficiency, tightening muscle tone, and correcting the figure.

Both water aerobics and strength training in other types of fitness help strengthen the body, make it more elastic and fit . It is precisely such complex training with proper alternation of loads that triggers increased metabolism, speeds up metabolism, thereby provoking a process of gradual and steady weight loss in the body.

When will the alex fitness pools open?

Strength training - working on yourself

Also include strength training in your bikini season preparation plan. This form of activity is less popular than cardio - especially among women. They are afraid that excessive weight lifting will build up their muscles. Exercising at the gym or with your own body weight increases the number of calories you burn.

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How is this possible? Strength training triggers the so-called resting metabolism. Thanks to this, the body burns fat for several hours after the end of exercise. Imagine going home after a workout and lying on the couch to relax while your body is still struggling with those extra pounds. There are several reasons for this.

First of all, during such exercises microtraumas are formed in the muscles. During rest, the body regenerates these defects, and the energy it needs comes from burning calories. Secondly, during strength training, lactic acid accumulates in the muscles. It helps release more growth hormone and adrenaline in the body, which speed up fat burning.

Third, even when you are resting or not too tense, your muscles are constantly vibrating. So they need a lot more energy than fat, which is just... there. They get it from burning calories. Strength training has another advantage - it allows you to sculpt a specific part of the body. If you are concerned about losing weight on your thighs or arms, you can include more time for these parts in your workout plan. By doing only cardio, you evenly get rid of fat from the entire body, both from the stomach and, for example, from the bust.

You don't need to lift weights at the gym - you can do strength training at home. You'll find plenty of training programs and expert advice online. To get started, all you need is a training mat!

Why is it useful to go to the gym?

• Improving metabolism . Intense training has been proven to have a beneficial effect on metabolism, which is very helpful in losing weight. Thanks to intense training with short rest breaks, cells absorb more oxygen, which, in fact, improves metabolism. But this happens for a while after an intense workout.
• Increased muscle mass . If going to the gym didn't help you build muscle, no one would do it. During strength training with excess weight, microtraumas form inside the muscles, which heal after some time, and the muscle increases in size. Of course, for this to happen, the conditions for growth must be met. This, for example, includes proper nutrition, proper training and time to rest for the muscles.
• Strengthening tendons . Strength training strengthens not only muscles, but also ligaments and tendons. Training tendons is much harder than training muscles, but it is not impossible. Going to the gym will help you cope with ligament pain. Because training aimed specifically at sore spots will improve blood flow, which will have a beneficial effect on the healing of the ligaments, and will also strengthen the muscles, which will reduce the load on the ligament itself.
• Increased libido . Strength training stimulates testosterone production, which affects attraction to the opposite sex. However, not all so simple. During training, testosterone decreases, and therefore libido too. After training, time passes during which the body recovers, and always a little to a higher level than it was before, and both testosterone levels and libido levels increase.
• Fighting insomnia and depression . Moderate exercise can help combat insomnia, as body temperature rises during exercise. After exercise, it decreases sharply, which also happens while falling asleep. Thus, the body perceives this as a signal to go to sleep. The production of endorphins will help lift your mood, which will also help you fall asleep and overcome sad thoughts, including depression.

Similarities and differences

In general, the results from training in the pool and gym (with the right approach) are very similar. What exactly? Both sports help:

Lose weight - with proper training, the body will burn a significant amount of calories, destroying fat cells, and if you add the right diet to the program, the effect will be amazing.

Strengthen the heart muscle and blood vessels;

Improve lung function;

Form a beautiful, elastic body - carefully work out all the muscles and increase the elasticity of the skin;

Strengthen the nervous system;

Increase the endurance of the body - we are talking about both the physical and moral aspects - willpower will strengthen, self-discipline will appear.

But there are a number of points that differ between classes in the pool and the gym.

Available for a limited time

Finding your workout time is easy

Diseases of the back, heart, joints

At least 1.5 times more expensive than exercise equipment

Many swimming styles

Great variety and dynamism of classes

Difficulty for a beginner

Even a beginner will understand the training process, the likelihood of injury is minimal

It can be difficult to do without the help of a trainer at first, since the wrong approach to training can lead to injuries.

Efficiency of muscle training

During training, all muscles are involved

Exercises target specific muscle groups

What is the difference

Despite the many similarities, there are also fundamental differences between swimming and gym training. Here are some of them:

1. Some people are contraindicated in the gym, while swimming is accessible to absolutely everyone.
2. The gym is much more accessible than the swimming pool, as it is open at any time. Classes in the pool are usually held in the morning and afternoon.
3. One hour in the pool costs more than an hour in the gym, as does a membership.
4. Despite the large number of variations in swimming styles, classes in the gym are more varied and dynamic .
5. Swimming works all muscles at the same time (especially the muscles of the back, arms and shoulders). Exercises on simulators are aimed at a specific muscle group.
6. It will be very difficult for a beginner to exercise in the gym without the supervision of a trainer, as this can lead to injury or overload. Exercises in the pool are safer in this sense.
7. People with diseases of the heart, back, or musculoskeletal system are contraindicated in the gym, unlike swimming. It reduces stress on muscles and joints.

Pool type

Ask yourself why you decided to take up swimming. Light workouts, relaxing or recreational swimming - decide on your goal to choose the right type of pool.

Main types of pools

• Swimming pool for kids. Small children and their parents splash around in it. In such a pool, the child gets used to the water and learns the first swimming movements.
• Children's swimming pool. This option is suitable for older children.
• Sports pool. If you want to train regularly to participate in competitions, this is the place for you.
• Regular swimming pool. This site combines sports training and swimming lessons for adults.
• Wellness pool. In a simple sports complex you will not find therapeutic pools - they are usually located in sanatoriums.
• Combined pool. The multi-purpose pool includes sports training programs, recreational activities and special swimming equipment, such as diving boards.

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Fitness for weight loss - swimming pool. for those who do not believe in the benefits of a swimming pool

Swimming is a weight loss fitness activity that transforms your figure. Swim - and you won’t notice how you’ll lose extra pounds! So how should you swim to lose weight?

The positive effects of swimming in the pool on your well-being are simply amazing.

• Swimming improves your health and appearance.
• Swimming increases endurance, develops flexibility, and increases performance.
• This is the most gentle sport because the risk of injury is minimal.
• In water, a person’s body weight decreases 10 times, and the innate ability to float on water allows one to avoid impacts.
• Even those who have never played sports can train in the pool.

And also, swimming is the best way out if strength sports are contraindicated, if there are problems with joints, back, excess weight, and also during pregnancy.

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Swimming is a general strengthening activity; it uses all major muscle groups, depending on the swimming style. The muscles of the abdomen, arms, shoulder girdle, thighs, and buttocks are actively trained. In addition to muscle training, swimming strengthens joints and gives them flexibility, especially the hips, neck, and arms.

Swimming is an aerobic exercise: during a three-minute swim, the muscles consume the maximum amount of oxygen. The benefits of swimming include lowering blood pressure, which reduces the risk of cardiovascular disease. Swimming optimizes your heart rate and circulation.

If you go to the pool with the goal of improving your health, losing excess weight, or hardening your body with water, then it is recommended to engage in a health swimming program.

All pools are divided into 25 and 50 meters, the most common are pools with a length of 25 meters. Some institutions build non-standard pools with a length of less than 25 m.

The water temperature in indoor pools is usually 26.5 – 27.5°C. In outdoor pools the water may be colder.

In our country, chlorination is usually used to purify and disinfect water. It is not harmful to health, as many people believe.

The only trouble is redness of the eyes from such water; to avoid this, use swimming goggles. Glasses should not let water through.

Choose them in the store like this: put the glasses on your eyes (do not put the rubber band on your head), press them tightly to your face and remove your hands - the glasses that suit your skull structure should “suck” to your face and stay there for at least 2-3 seconds, and then fall off (catch them with your hands, otherwise the seller will not forgive you for their falling))).

For healthy swimming in the pool, it is better to use a one-piece swimsuit, because... you don’t need to sunbathe, and a one-piece swimsuit is more comfortable for quick swimming (there’s no risk of it slipping).

A hat is a must when going to the pool! The hats are cheap and about the same quality. There is no point in buying a latex cap - they are much more expensive, and such super quality is not needed for recreational swimming.

Hats like the good old days - with bulging flowers - are a thing of the past. At the bottom of the cap there is a corrugated, wave-cut edge - when putting it on, it must be folded inward (1-2 cm).

This way you are completely ready to go to the pool.

What's next?

To obtain a healing and restorative effect from swimming, you must follow the basic principles of swimming technique. When swimming breaststroke or front crawl, it is advisable to exhale into the water and not hold your head above the water, as many women do for fear of ruining their hairstyle.

The instructors sitting along the sides of the pool are there not only to keep order and save drowning people. They are obliged, at your request, to teach you how to swim, tell you how best to swim, correct errors in technique, etc. Therefore, feel free to approach the instructor and ask for help!

If you yourself know and can do everything, then do as you like. Swimming boards are often placed on the sides of the pool. With the permission of the instructors, you can take them and swim with them if it is difficult for you to swim for a long time on your own. To do this, take the board in your straight arms, lie down on the water and swim using only your legs, breaststroke or front crawl.

If you are not swimming alone on the lane, stay to the right. If your group swims not in one lane, but in several, choose the lane where people with the same swimming training as you swim, so as not to disturb good swimmers and not to frighten poor swimmers.

If you are not an athlete-swimmer, then you will still not be able to develop explosive muscle power at sprint distances (due to the lack of technique, and therefore swimming speed). Therefore, what remains for you is the development of endurance, aerobic abilities, fat burning, and strengthening of major muscle groups.

Let's figure out how to swim to lose weight.

To do this, you need to swim as nonstop as possible. Don't talk to your neighbors. You must be tired from swimming. The lesson must last at least 30 minutes. First you need to work out in the gym, in the aerobics room, or just do a warm-up. For example, come to the pool on foot at a brisk pace.

The pulse after swimming the distance should be from 120 to 150 beats per minute. Usually in the bowl (the name of the pool itself - water, paths and side) there is a stopwatch, measure your pulse for 10 seconds, and then multiply by 6. You don’t have to multiply by 6, then your pulse should be in the range from 20 to 25 beats per minute. If you are young and completely healthy, then your pulse can be up to 30 beats in 10 seconds.

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Before you begin to conquer the next segment you have planned, your heart rate should drop to 12-18 beats in 10 seconds (70-100 beats/min).

The length of the swimming segments can be chosen according to the following principle: when entering the water, swim slowly for 25-50 m, get used to the water, to your sensations. And then swim as many meters as you can, but in the specified pulse zone (120-150 beats/min) - swimming very slowly does not make any sense. Then rest until your heart rate readings are 12-18 beats in 10 seconds, and then start swimming again and so on for the entire session. At the end of the lesson, leave about five minutes for a relaxing, slow swim; you can just lie on the water, dive, swim slowly, etc.

Remember the length of the segments you swim (or the number of pools you swim), and try to swim a little more after 1-2 lessons. Ideally, you should swim for the full 30 minutes without stopping, but you can vary your speed and swimming style. You should go to the pool at least 2 times a week, preferably more.

For women who want to get rid of excess fat on their legs, it is advisable to swim not only crawl, but also breaststroke. When swimming breaststroke, it is very important to push your legs with maximum force - your legs bend freely, your feet turn towards you, your knees spread slightly and your legs, straightening and connecting, should make a powerful push so that you feel fatigue in the leg muscles.

Don't forget to check with the instructor on board to make sure you are performing the movements with your legs and arms correctly. Incorrect technique is ineffective.

How to increase the benefits of your swimming lessons?

If you can swim a mile without a break in 30 minutes, you can start playing around with different swimming paces. You can swim half the distance quickly and the other half at a slower pace, or vice versa. This will improve the capabilities of your cardiovascular system better than swimming at the same rhythm.

You can diversify your activities by swimming in different styles. People who swim freestyle and butterfly spend more energy than breaststroke and side swimmers. Swimming on your back increases the range of motion in your shoulder joints. Some people attach special boards to their palms, which increase water resistance and increase the load on their hands. The biggest problem with handhelds is that if the swimming style is incorrect, injuries to the shoulder joints can occur.

Helpful information:

• thermoregulation at a water temperature of 26-28 degrees affects the processes of thermal regulation in our body, hardening of the body occurs, and the functional properties of the skin improve;
• Water pressure has a beneficial effect on the respiratory and cardiovascular systems.
• blood from vessels located close to the surface of the skin moves to all organs, improving their nutrition. The respiratory muscles, which have to overcome the resistance of water, become more trained;
• the musculoskeletal system is unloaded in water, joints can move without much load and pressure;
• all muscle groups are strengthened;
• emotional relief occurs, processes of excessive excitation in the brain are relieved.

I hope that you will find the strength to get to the pool and get not only pleasure, but also benefit. After all, swimming is a great fitness activity for losing weight and staying in shape. Good luck!

What are the benefits of water aerobics? She helps:

1. get rid of the “orange peel” effect;
2. improve skin tone;
3. tighten the muscle corset;
4. get rid of extra pounds;
5. improve the condition of the cardiovascular system (varicose veins are one of the indications for water aerobics);
6. improve blood circulation;
7. strengthen sleep, etc.

What is important is that during training in the pool there is no accumulation of lactic acid in the muscles, which means that the risk of pain after going to water aerobics is minimal.

ON A NOTE.

Water aerobics is suitable for people with significant excess weight, as it does not overload the joints. In addition, this is a great way of motivation for people who have complexes about their appearance. After all, this type of sport involves practicing up to your shoulders in water - you won’t have to worry about what others will think and you won’t have to be embarrassed by other people’s views.

What does it take to lose weight? If the goal is simply to improve muscle tone, 2-3 sessions per week will be enough. If the goal is to get rid of a few extra pounds (or even more), you need to visit the aqua fitness pool at least 4 times a week and be sure to alternate classes with active swimming styles (crawl, breaststroke, etc.). It is very important to consult with a trainer who, based on your body structure and goals, will help you choose the optimal program. Perhaps he will even recommend additional types of muscle “activation”: fitness, dancing, power yoga, etc.