Water aerobics - exercises in the pool
Aerobic exercise in water is called aqua aerobics. In this discipline, it is not necessary to be able to swim well, as the standard depth at which the training is conducted does not exceed 1.5 m (waist-length or chest engaging). Now exercises in the pool include many interesting techniques, such as walking, running in the pool, jumping.
The benefits of aqua aerobics
The main advantage of aqua aerobics is that gymnastic exercises in water are simpler and safer than on land. They do not overload bones, joints and muscles, as about 90% of body weight is held by water.
People who regularly do jogging or other exercises on land often complain about problems with joints. Water activities help to avoid this. Exercises in the pool are also more comfortable than on land, because during workouts the water constantly cools the body. For those who hate the feeling of sticky sweaty body, water aerobics can be a good alternative.
Water aerobics is not just splashing in the water. They help burn fat and strengthen the body. Constant exercise is great for fitness beginners who want to lose weight, become stronger and more flexible.
Water is denser than air and creates 12 times more resistance. Constant movement during class makes the water move, create a reaction, which makes the exercise more difficult. This burns more calories and pumps muscles.
Water aerobics do not necessarily require a special exercise program. Some conventional aerobic complexes simply adapt to carrying them out in the water. For example, walking or jogging in water exerts a greater load on the muscles than on land. During jumping in the water all the muscles of the body work. You can also use for exercises in the pool lunge, blows, movement from kickboxing.
Water aerobics and weight loss
For a greater effect on the path to weight loss with less effort, it is worthwhile to include gymnastics in the pool in your arsenal. They are available to people who do not want or can not do normal aerobics. Exercises in the pool give a soft load on the body, which allows them to engage even people with problems with joints and back.Pregnant women, people who easily overheat, are obese, want to lose weight - they can all safely do water aerobics.
Exercises in the pool are carried out according to the same principles as on land. The goal is to raise the pulse rate and keep it at a certain level for at least 20 minutes. Instructors use music and choreography, as when doing aerobics. You can complicate or, on the contrary, simplify the complexes with additional equipment - water dumbbells, weighting agents for increasing water resistance, or circles (vests) to improve balancing.
Standard set of exercises
Normal aqua aerobics lasts 40-50 minutes, including warm-up, stretching and cooling.
Simple pool exercises can include:
- Warm up in the pool. It takes about 10 minutes. Running, hitting, walking, lifting your knees in the water help to warm up well.
- Stretching the muscles of the legs and hips - about 8-10 minutes. They can be combined with different types of jumps.
- At the end, for quieting, do gentle stretching exercises for another 10 minutes.
What you need to prepare for the start of classes? The most important thing is, of course, swimsuit or swimming trunks.In addition, you may need: special shoes for water, bathing cap, water glasses. Shoes increase stability in the water, cap - to ensure that hair does not fall on the face and do not interfere. In some complexes, special equipment is used (water dumbbells, weighting, pipes, hoops, belts, etc.).
Water aerobics for pregnant women
Moderate physical activity during pregnancy is not only beneficial, but also necessary if there are no individual contraindications. Keep fit women will help aqua aerobics.
During workouts in the water, the load is removed from the legs and back, which helps the pregnant woman to feel more comfortable. In addition, some studies have shown that aqua aerobic exercises make it easier to transfer childbirth and make it less painful.
Exercises in the pool burn off excess fat and maintain body tone. At the same time, unlike aerobic exercises, there is no risk of falling or being injured.
Some tips for practicing aqua aerobics during pregnancy:
- Being in the pool, you quietly, but intensely sweat, so that a bottle of water should always be at hand.
- Preferred closed swimsuit, well-supported chest and abdomen, which increase during pregnancy and can interfere with movement.
- Do not overstrain, slow down the pace of exercise if you are tired.
- If you exercise in the outdoor pool, be sure to wear a hat and use sun protection cream, as the skin may become more sensitive during pregnancy.
- For more effect, do it regularly: at least 20 minutes three times a week.
- Start slowly and increase the load gradually. It is not only more comfortable, but also more secure.
There is no doubt that aqua aerobics gives good results. Take time to practice, find the right comfortable and hygienically safe pool - and you will see it soon!
Exercises in the pool for pregnant women: