Water aerobics
Water aerobics is a type of aerobics in which training takes place in the pool. Water aerobics has been popular for several years, but every day, resourceful instructors discover new facets, or rather, depths. Why are water aerobics classes so useful, and what hidden physical forces do they reveal in us?
To date, water aerobics, according to reviews, is the most effective remedy for all people who want not only to lose weight and keep their body in good shape, but also to restore health. Water aerobics classes are shown to people of all ages and complexions.
The essence of aqua aerobics
Water simultaneously has the effect of resistance, pushing and hydrostatic pressure. The pushing effect reduces gravity by reducing stress on the spine and joints. Therefore, water aerobics, according to reviews, is much less traumatic, especially for overweight people who find it quite difficult to control their own body in a regular gym.
It is known that water resistance is 12 times stronger than air. Therefore, even the usual lifting of a hand in water requires more effort from a person, therefore, it burns more calories. It turns out that while the muscles are working, the hip joint, elbows and knees are relaxed, so the ligamentous apparatus is well strengthened. In addition, when doing water aerobics, those muscles are used that do not work anywhere else.
Hydrostatic pressure stimulates blood circulation. It is very beneficial for people with edema. Also, water pressure improves the return of blood through the veins to the heart, which reduces the risk of stagnation in the lower extremities. Therefore, water aerobics is useful for people with varicose veins.
There are practically no contraindications for training in water. True, as in any business, the main thing here is not to overdo it. For this activity in the water, the instructor must supervise. If in ordinary aerobics the whole group of people working at the same pace and can easily lose it, then each person does water aerobics exercises in a rhythm that is convenient for himself.
Whom are aqua aerobics classes recommended for?
Exercises in water are much more effective than on land, and the load on the human body is much less. Because of this, water aerobics is especially popular for pregnant women and the elderly. Aqua aerobics for weight loss is indicated for overweight people. Water exercises are also useful for the prevention of diseases of the spine, joints and veins.
Today, doctors are unanimous in their opinion regarding an active lifestyle during pregnancy. Therefore, if there are no individual contraindications, water aerobics for pregnant women is ideal. Exercising in the water helps relieve stress from the legs and back, which contributes to a more comfortable state of a woman, strengthens her nervous system and produces a mild hardening effect, because we all know that it is better for pregnant women not to have colds. According to numerous studies, regular exercise in water during pregnancy helps women get through labor more easily.
Exercises in the water are useful for everyone: they help to relax, relieve nervous and muscle tension, and strengthen the nervous system. In addition, during water workouts, a kind of water massage is applied to the body, thanks to which the skin is perfectly hydrated, becomes elastic and elastic. Water massage does not allow lactic acid to accumulate in the muscles, so there is no pain after exercise.
According to reviews, water aerobics helps to relieve the spine. And if you add a special set of exercises, you can quickly correct your posture.
Aqua aerobics is very useful for the elderly with joint diseases, as classes develop their mobility. And with varicose veins, water exercises help relieve diseased vessels, improve the outflow of venous blood and improve blood circulation in the body.
Water aerobics for weight loss aims to raise the heart rate and keep it at a certain level for 20 minutes. When exercising in water, increased calorie burning occurs due to overcoming water resistance. The temperature of the water, which is much lower than the body temperature, also contributes to the burning of calories. In addition, the psychological factor plays an important role here: most of the body during exercise is hidden under water, which allows overweight people not to feel discomfort. And hydromassage also helps to effectively fight cellulite.
Aqua aerobics facts
- You don't need to be able to swim to do aqua aerobics. In addition, classes can help you get rid of your fear of water, which helps you learn to swim quickly.
- If you are obese, then the best option for you is water aerobics for weight loss. And the joints will withstand the load, and the fat will be effectively removed.
- Aqua aerobics for pregnant women is a separate area of fitness. It is in the pool that the expectant mother can actively move with the least risk to herself and the baby. Movement in the water is more measured, the pace is lower, there are no sharp twists and rises. In the water, it is easy for a pregnant woman to take a comfortable position, and constant leg movements contribute to the development of the pelvic muscles and increase their elasticity.
What is needed for water aerobics exercises?
Classes can be conducted both in shallow water, standing up to the shoulders, and in deep water, where a person does not reach the bottom. As a rule, a depth of 1.5-2 meters is quite enough for water aerobics, and special support belts help to keep afloat.
There are quite a lot of equipment for water aerobics exercises:
- Support belts to help keep you afloat. But you will have to hold the hull vertically on your own, and with serious energy costs. This is where you have to properly tighten the muscles of the press and back.
- Bulky dumbbells with blades that move hard in the water.
- Soft, lightweight dumbbells, which are also quite difficult to hold under water.
- Special boots that make the legs heavier. Yes, you have to strain yourself so as not to go under water.
- Leg blades that help increase the area of resistance, making it much harder to move the legs.
- Aqua gloves that will turn your hands into frog legs.
- Noodles are funny inflatable sticks with which you can do a lot of water aerobics exercises.
Precautionary measures
- For patients with asthma, only aqua aerobics in shallow water is suitable.
- Balance can be difficult if the vestibular system is damaged and the eardrum is damaged. Cotton swabs inserted into your ears will help you here.
- People with cervical osteochondrosis and vascular insufficiency may also experience problems with balance, so it is recommended to start exercising in shallow water.
- People prone to allergies should avoid exercising in highly chlorinated water. It is also useful to use safety glasses.
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