Find out how you can diversify your aerobic exercise and combine fat burning with swimming and other water treatments. Water aerobics for weight loss involves the implementation of special movements in the pool. This makes the exercise easier for overweight people, since it is much easier to train in the water. It should be noted that, doing water aerobics, you can see the results of the classes quickly enough.
If you want to get rid of extra pounds and have not played sports before, then choosing water aerobics as a tool for losing weight looks very promising. Water activities are allowed for a large number of people and with their help you can maintain your physical shape at any age. Even babies and pregnant women can play this sport. Also, water aerobics is often used by professional athletes during the rehabilitation period after previously received injuries.
Already by the name of this sports discipline, one can understand that this is one of the types of cardio loads. The set of exercises performed in water is very similar to regular aerobics. An important point is to work under the supervision of an experienced instructor who will teach you the technique of performing all the exercises and draw up a training program.
Benefits of aqua aerobics
Since during exercise you are in the water, you are deprived of a fulcrum. Therefore, you have to perform all movements at a more intense pace, which allows you to increase the load on the muscles. It should also be remembered that exercising in water has a positive effect on the spinal column. There are even special complexes, the action of which is aimed at correcting posture.
Water aerobics is effective not only for losing weight, but also an excellent means of preventing the development of heart and vascular diseases. Exercising in water allows the heart to work more intensely, which is excellent training for this important organ.
If you exercise regularly, then blood flow improves, and this leads to vasoconstriction. Thus, we can safely say that water aerobics is very useful and at the same time safe for people with heart problems. In addition, water has a strong effect on the body, which is comparable to the effect of a massage. As a result, the quality of the skin improves and cellulite is eliminated.
Water treatments have a calming effect on the nervous system. After the lesson you will feel cheerful and energized. With regular water aerobics for weight loss, you can improve sleep quality, increase overall performance and improve the body's resistance to stress.
Exercises in water are also very useful for the ligamentous-articular apparatus. When performing movements in the water, the mobility of the joints is significantly increased. If we compare this type of cardio with conventional aerobics, then in the second variant the load on the joints is great, which is the main reason for the premature wear of the articular-ligamentous apparatus. When exercising in water, this is excluded, since water supports the body and relieves stress from the joints. Note that, like swimming, aqua aerobics helps to harden the body.
Water aerobics for weight loss is one of the best remedies. During the session, you expend a lot of energy, as you have to overcome the resistance from the water. In addition, the body is forced to spend additional calories to maintain body temperature. On average, one hour of water aerobics will burn 500 to 700 calories. At the same time, after completing the workout, your muscles will not be in tension.
Water aerobics classes help speed up all metabolic processes. The massage effect of water also extends to the internal organs, which improves the functioning of the digestive system. In addition, toxic substances are removed from the body faster.
Who can do water aerobics for weight loss?
It is generally accepted that girls visit the gym for weight loss, and men go in for sports to gain muscle mass. However, fitness can be used for a variety of purposes. If you do not have problems with being overweight, then fitness classes will help you to strengthen your health, maintain the tone of the nervous system, muscles and improve your mood.
People who go in for sports have a lot of energy and are always in excellent spirits. All this allows them to achieve great success in any business. Water aerobics is no exception to this rule. This type of cardio training can be useful for different groups of people.
- If there are problems with the work of the heart muscle, it becomes possible to strengthen this organ.
- Due to the high shock-absorbing properties of water, you can practice water aerobics even after injuries or various arthrosis. During rehabilitation after undergoing surgery, water procedures are very often used.
- Physical activity is necessary during pregnancy, but at the same time, most types of fitness are contraindicated at this time. In this situation, water aerobics can be a way out.
- For many elderly people, it is precisely exercising in the water that is the only way to increase their physical activity, as bones become fragile and joints can be severely worn out.
- Water aerobics has a positive effect on the body of children, and this applies to any age.
Contraindications to aqua aerobics?
There are several main contraindications that you should be aware of.
- People whose body is prone to allergic reactions should undergo a preliminary medical examination.
- After injuries of the spinal column, there are restrictions on the performance of certain movements.
- Swimming in the pool is contraindicated for people with asthma, as water increases the pressure on the chest.
- If you have a tendency to develop seizures, you should seek the advice of a doctor.
There are several more contraindications, but the peculiarity of this type of fitness is the presence of exercise complexes that are selected for each specific case.
Aqua aerobics tips for beginners
Having decided to engage in this type of cardio, you should determine the goals that you are pursuing. The most effective, of course, are individual training with an instructor. Moreover, the cost of such a service will be higher in comparison with group lessons. At the same time, the coach will be able to fully focus all his attention on you. Also, individual lessons should be used by people with disabilities or suffered injuries.
Most often, the group includes from five to seven people, however, it is possible to organize more roomy groups. The pace of the lesson is set with the help of music and it is very important to choose the right background for your workout. When going to a water aerobics class for weight loss for the first time, you need to take with you the same accessories and clothing that are used for swimming.
Very often, when visiting the pool, you will need to take a health certificate. It is also worth joining a group for beginners, because your body is not yet ready for serious physical activity. Most often, classes for beginners last no more than 40 minutes and they need to do basic exercises. As your fitness level increases, the exercises will become more difficult and the duration of the session will increase.
If you have not previously done water aerobics for weight loss, then you should follow a few simple rules:
- Take food for an hour and a half before the start of the class.
- Before starting a workout, you need to take a cool shower to avoid sudden hypothermia of the body.
- Your appetite will most likely increase after a workout, but you shouldn't eat a heavy meal right after a workout.
- To rehydrate your body, drink water or green tea after exercise.
Water aerobics for weight loss is more preferable than regular aerobics. When exercising in the water, you expend more energy, because you have to overcome the additional water resistance. Thanks to the massage effect of water, which it produces on the body, you get the opportunity to quickly get rid of cellulite.
Find out how to lose weight quickly with water aerobics in this video:
