If you are tired of working out in the gym and want to try yourself in a new fitness direction, a good option is water aerobics. Many people underestimate water activities - they consider them too easy and unable to keep the body in shape. But that's not true. We'll tell you what benefits water aerobics has and how it helps you lose excess weight.
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What is water aerobics
Water aerobics is physical exercise in water accompanied by rhythmic music. Moreover, it is not at all necessary to be able to swim - classes take place at shallow depths. Their peculiarity is additional resistance - for water it is much higher than for air. However, training in the pool is usually less strenuous compared to the gym. Since water has a buoyant force, the load on the musculoskeletal system is reduced. In addition, muscle and skin tone increases.
Photo: istockphoto.com
Do not confuse water aerobics and aquajogging. The latter specifically means running in water, and, as a rule, such exercises take place at depth.
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For thighs and buttocks
Most often, girls want to lose weight in the thighs or buttocks. Water aerobics for beginners can help with this.
- Run in place. To do this, immerse yourself in water up to your neck, begin to bend your legs one by one, trying to reach your buttocks. Balance on the water with your hands. And so twenty times.
- For the muscles of the buttocks and biceps. Raise your bent legs while performing boxing movements with your arms. Repeat twenty times.
- Bicycle in the water. Lie on your back, you can put an inflatable pillow under your head. And start imitating riding a bicycle with your feet. Due to this, the muscles of the legs, back and abs are involved.
To achieve the best effect, you need to resort to water aerobics at least four times a day.
Benefits of water aerobics
Virtually no contraindications
– Almost everyone can do aerobics in water. Such exercises are suitable for both pregnant women and the elderly.
Muscles do not hurt during training
– during water activities, lactic acid does not accumulate in the muscles.
Low risk of injury
– if the exercises are performed correctly, it is almost impossible to get injured.
Photo: istockphoto.com
Exercise is beneficial for the body as a whole
– water aerobics improves overall well-being and helps with various types of ailments: relieves pain in the back, muscles and joints, develops endurance, strengthens the cardiovascular system, corrects posture, and normalizes sleep.
Reduces stress on joints
– thanks to this feature of aquatic fitness, people with limited mobility can also do it.
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Strength training with dumbbells
Aquashaping is a set of sports exercises where you need to use special equipment. These can be rubber dumbbells , flexible tubes or a special aqua belt .
- Take a one-kilogram dumbbell in each hand and start walking in place, raising your knees as high as possible. The arms are movable, raise them and lower them. Do it for two minutes.
- Feet shoulder-width apart, arms to chest. Begin to sharply throw your hands with weights forward and return them just as sharply. Again two minutes.
- Bend your body slightly forward, feet shoulder-width apart, extend your right arm forward and your left arm from the dumbbells back. Try to fight the water by changing the position of your hands under it. So fifteen times.
- Feet shoulder-width apart, bend your knees slightly. Bend your body forward slightly and hold the dumbbells in front of your chest with your arms outstretched. Start performing rotational movements back and forth. Fifteen times are enough for each side.
- Keep your legs together and extend your arms to the sides. Perform a jump, trying to touch your knees to your chest, and bring your arms together so that the dumbbells touch. Jump like this ten times.
Water aerobics for weight loss
Water aerobics is a good way not only to improve the general condition of the body, but also to lose excess weight. In one workout, you can spend about 300-600 calories, depending on the intensity of the workout, metabolism and individual characteristics of the trainee.
Photo: istockphoto.com
The effectiveness of such exercises can be explained by the natural property of water - to resist everything that moves in it. To overcome it, the body is forced to use all muscle groups, which burns more calories. In addition, the massage movements of water stimulate muscles, tone the skin and “accelerate” metabolism.
In addition, the water temperature in the pool is usually 5-10 degrees lower than body temperature. You will use extra energy to stay warm.
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Vigor and relaxation
When you are in a horizontal position on the surface of the water, the effect of being in it is relaxing. The liquid environment covers almost the entire body and affects tactile and temperature receptors. Such a powerful stream of stimulation of nerve endings is perceived by the brain as a command to relax
.
Especially if the water is warm - above 28 degrees. To invigorate, the water temperature must be below 27 degrees
.
In modern swimming pools, data on water temperature is usually displayed on a special display. If you like to visit water parks, you can arrange “contrast baths”
, moving from warm pools to cooler ones. This has a powerful tonic and hardening effect.
Where and how are classes held?
Place.
The Aqualastica swimming school conducts
training in the pool of the RZD-Medicine health center
in the Northern region. During the lesson, the pool is at the complete disposal of the group, there are no outside observers. The water temperature here is optimal for water aerobics. There is free parking next to the pool.
Groups.
We study
in groups of no more than 10-12 people
. Therefore, there is enough space for everyone. The coach sees each student, gives timely feedback, and corrects the execution of exercises.
Class.
The workouts are accompanied by rhythmic music. Lasts 45 minutes. Includes warm-up, main part and cool-down. We have programs for different levels of sports training, as well as separately for pregnant women and water joint gymnastics.
Trainer. Water aerobics classes are taught by Oksana Obukhova, a trainer with more than 20 years of experience. Oksana is a professional not only in swimming, but also in psychological work with weight loss, psychosomatics and stress relief. You can read more about it on our website.
Preparation.
To be allowed into the pool, you will need a certificate from a therapist about the possibility of visiting the pool and the cleanliness of your skin. The necessary equipment for classes is a swimsuit, a cap (can be fabric or a headscarf), flip-flops and a towel.
Exercises with noodles
Noodles are flexible sticks that make activities in the water more varied. They also help maintain balance. This type of equipment is suitable for the muscles of the back and arms, training the abdominal muscles.
- Grasp the noodle with both hands and begin to forcefully lower it into the water. The muscles of the shoulders and arms are strengthened.
- Hands on a stick, hold it in front of your chest, pull your bent legs to your chest, straighten them to the right, then to the left. Ten repetitions for each side.
- Try to sit on the noodle so that it supports your back. Raise your straightened legs, simultaneously lifting your body, trying to reach your heels with the tips of your hands.
- Lie on the stick with your back, grab the ends, begin to bend and straighten your legs once or twice, trying to pull them towards your chest.
Can you call exercise in water absolutely useless?
On the contrary, when they ask me what water aerobics gives and whether it is worth doing it, I always answer that it makes sense. There is both meaning and effect. And this effect is quite significant for the body and beauty in general.
Under the epidermis, that is, the top layer of skin, is subcutaneous fat. It performs the most important function - it provides skin elasticity and participates in its renewal processes. But over time, this layer of fat ages and loses its functions. After just a year, these fat cells are considered old.
In order for skin regeneration processes to occur continuously, this subcutaneous fat layer must be replaced in a timely and periodic manner. By doing water aerobics, a person starts the process of this necessary replacement.
After all, old fatty tissue goes away with exercise and water, and new fatty tissue grows thanks to the protective mechanism of the body itself. As a result, we get active renewal of the skin. And this is so important for our appearance, for maintaining youth and preventing wrinkles!
Tips for effective training
- As with any sport, should be increased gradually , without stressing the body. However, it is, of course, pointless to mess around. The optimal mode will be suggested by the trainer.
- Stability and consistency are the basis of success. It’s better to study for half an hour every week than to come once a year with a fierce desire to instantly change your life.
- For a comprehensive effect on the body (especially if you want to lose weight), you must follow a diet , as well as establish a sleep schedule and give up smoking and alcohol.
- You eat no later than two hours before class . When the body is busy digesting, blood goes to the intestines and stomach, and the brain and muscles lack blood supply, which can lead to cramps and dizziness.
- A shower before class is necessary not only for hygienic purposes. It should be cool to prepare the body for the temperature difference (as we remember, in the pool it is 8-10 degrees lower). For the same purpose, you should enter the water gradually, and not jump. With a sharp jump in temperature, the heart experiences oxygen starvation.
- The post-workout shower should be completed with a procedure for moisturizing the skin with nourishing products.
- After class, it is advisable to eat within an hour and a half , but do not overeat. Ideal foods include cereals, dairy products, fish, lean meats and nuts.
- If you are thirsty, drink still mineral water , freshly squeezed juices or green tea .
A good coach will tell you the details of your individual trajectory. Therefore, the main advice is to listen to him, do not miss classes, and in the process carefully monitor your condition so as not to overstrain the body, but at the same time achieve your goal.
Olga Mukhina
Illustrations: istockphotos.com
Cons and contraindications
If your medical card is limited to a minimum set of childhood diseases and rare sick leave due to acute respiratory viral infections, then you can safely buy a subscription to water aerobics classes . However, if you have health problems, you should consult a doctor (however, this actually applies to all sports).
Standard contraindications for water aerobics:
- Allergies (water is treated with special substances - most often chlorinated).
- Asthma (such patients should only exercise in shallow pools and under the supervision of a trainer, since water pressure can cause breathing difficulties).
- Rheumatism and a tendency to catch colds (you can exercise, but you need to make sure that the water temperature does not drop below 20 degrees).
- A history of heart attacks and seizures .
- Previous injuries to the eardrums (it will be more difficult to navigate in the water).
- Osteochondrosis , vascular insufficiency (there may be difficulties maintaining balance).
The listed diseases are not an irrevocable ban on doing water aerobics. If you are allergic to the disinfectant used, you can try to find another pool, the same applies to situations where the water temperature is too low. For other diseases, if they are not acute, attending training is most often allowed under the supervision of an experienced instructor.
Who is suitable for water aerobics classes?
Training in water is good because it really is the most gentle and safe sport that is suitable for the vast majority of people . Here you can meet representatives of all ages: from kids to pensioners. As already mentioned, even the ability to swim is not required . Different levels of training are also possible: water aerobics is convenient for those who are just taking their first steps in taking care of their body, but also experienced, pumped-up athletes will find many ways to get a decent load on their muscles.
Water aerobics is especially recommended for people:
- with weakened immunity;
- with excess weight and cellulite;
- those suffering from edema and varicose veins;
- recovering from a stroke;
- those experiencing sleep problems, stress and depression;
- combating age-related skin changes and muscle sagging;
- pregnant women and those regaining their figure after childbirth;
- having problems with posture and the musculoskeletal system;
- undergoing rehabilitation after injury or illness.
However, we repeat that if the reasons go beyond purely aesthetic ones, then a doctor’s consultation is necessary, since the border between a recommendation to engage in a particular sport and a ban on it is often fragile. So, one of the classic examples of the subtlety of this line is pregnancy.
After exercising in water, you feel hungry
The effect of water aerobics is immediately called into question. Many will begin to argue that this is impossible. Let's look at this whole process of the defense mechanism, let's see exactly how it works.
When we are in the water, no matter what activity, our brain detects potential danger. We completed one swim or run - the body perceives it normally. But after the second or third time, the body receives an alarm signal. The periodicity is represented by a water aerobics system, and the system threatens the onset of hypothermia.
And having finished swimming or exercising, a person finally leaves the water with a feeling of brutal hunger. This is how the body strives to protect itself - demanding to urgently take food. And it is very difficult for an unprepared person to cope with such an appetite.
Yes, if you endure it, gather all your willpower into a fist, you can lose weight. But it will require enormous effort, and not everyone has such abilities.
