What is useful water aerobics, contraindications

The benefits and harms of aqua aerobics are due to its versatile effects on the human body. Its beneficial properties are not limited only to an increase in overall tone. A well-chosen set of exercises in water will not only improve the condition of the skin, muscles and nervous system, but also help to get rid of excess weight and cellulite. The key advantage of aqua aerobics in comparison with training in the gym is the low level of trauma of training - water forces the muscles of the body to work with renewed vigor, but at the same time relieves stress from the joints.

What is water aerobics

Water aerobics is a complex set of exercises, the essence of which boils down to rhythmic dance movements in the water. At first glance, they may seem too light and, therefore, ineffective, but this impression is deceiving. Even the simplest movements in water require double efforts, since the water medium is much denser than the air one. Each time you perform an exercise, a person has to overcome the viscosity and density of water, which significantly increases the effectiveness of the exercise.

The advantage of water aerobics is the fact that being in the water, a person trains almost all muscle groups, regardless of the chosen set of exercises

The benefits of aqua aerobics for the body

The health benefits of water aerobics can hardly be overestimated. Underwater sports have a number of useful properties, namely:

• strengthening of immunity;
• improved blood circulation;
• acceleration of metabolism;
• weight loss;
• strengthening the muscle corset;
• improving joint mobility;
• the formation of correct posture;
• prevention of venous varicose veins;
• prevention of cardiovascular diseases;
• prevention of diseases of the musculoskeletal system;
• improving the general condition of the skin;
• normalization of the nervous system by relieving emotional stress;
• improved sleep.

It is possible to fully reveal the beneficial properties of water aerobics only with a regular nature of classes. It is necessary to do water fitness at least 2 times a week.

Water aerobics for weight loss

Among the useful properties of water aerobics is the systematic weight loss if a person regularly attends classes. This happens not only due to physical activity, but also because the water temperature is several degrees below body temperature. Due to the prolonged stay in a moderately cool environment, the human body begins to burn extra calories to maintain a stable internal temperature during water aerobics.

Moreover, the vibration of the water has an intense massaging effect on the skin and fat deposits, which also contributes to weight loss.Such a water massage during aqua aerobics helps to get rid of not only extra pounds, but also cellulite.

How water aerobics is useful for pregnant women

The list of benefits of water aerobics for pregnant women is quite extensive. In particular, the benefits of water fitness are as follows:

1. During pregnancy, the load on the spine increases. Prolonged exposure to the aquatic environment helps to relieve back pain without harming the baby's development.
2. Intense sports are contraindicated during pregnancy, which is why women who are accustomed to going to the gym have to postpone their workouts for a long time. The good thing about water aerobics is that classes are held in water, which reduces stress on joints and maintains excess weight.
3. During water aerobics, the fetus is in its usual position. Thus, water fitness is absolutely safe for the health of the child.
4. Water aerobics allows a woman to maintain an attractive appearance. During pregnancy, there is often intense weight gain due to an increase in fat mass, however, playing sports in the water helps to keep expectant mothers fit.
5. Water aerobics classes prepare a woman for childbirth, since a number of exercises are aimed at working out breathing techniques.
6. Exercise in the aquatic environment will benefit those women who have breech presentation. Water aerobics contributes to a safe change in the position of the child.
7. Water fitness helps a woman recover faster after childbirth.

Aqua aerobics after childbirth

The benefit of aqua aerobics for young mothers is that it allows you to quickly put the contour of the figure in order. Regular exercise helps to strengthen the weakened joint-ligamentous apparatus and restore the body after sprains.

Is water aerobics good for the elderly

Elderly people often suffer from fragility of bones, therefore, strong physical activity is contraindicated for them. They cannot go to the gym or exercise at home on their own. That is why aqua aerobics for the elderly is one of the few ways to maintain themselves in a healthy physical shape without the risk of injuring an already elderly body. Moreover, group activities can improve the emotional state of older people - active interaction with peers helps them overcome feelings of loneliness and allows them to make new friends.

A particularly important property of aqua aerobics is that it improves blood circulation and acts as a good prevention of cardiovascular diseases. Also, during exercise, there is no accumulation of lactic acid in the muscle tissue, which causes a feeling of fatigue. Thanks to this, there is no feeling of aches in the whole body the next day after training.

Exercises for aqua aerobics in the pool

Water aerobics is suitable both for those who already have experience in sports and for beginners. In the most general form, classes are held according to the following scheme:

• warm-up (running along the bottom of the pool for 2-5 minutes, jumping, dancing);
• breathing exercises;
• the main set of exercises;
• the final stage, stretching.

Slimming belly and sides

Water aerobics helps you lose weight in the areas of the most intense muscle tension. In order to remove extra pounds from the sides and tidy up the stomach, perform the following exercises:

1. Starting position - at the edge of the pool, with your back to it. Grasping the side with your hands, you need to slowly pull yourself up, pressing your legs to your chest. Then they are pressed alternately to the left and right sides. Recommended number of repetitions: 10-15 times.
2. Without letting go of the pool side, it is necessary to depict cycling.First, the pedals are turned away from you, then vice versa. The exercise is performed for 8-10 minutes.
3. They descend into the water to shoulder level. Hands are extended in front of you, forming 2 parallel lines. The legs are sharply bent and pulled up to the stomach, but extension is slow. Number of repetitions: 15-20 times.
4. Standing at the bottom of the pool, you need to raise one leg as high as possible. Standing on the other leg, they rotate at an average pace, outlining a circle in the water. Exercise duration: 5-8 minutes per leg.

Slimming legs

The benefits of water aerobics for weight loss are also that physical activity in the water helps to give an attractive look to the legs. Recommended exercises:

1. Walking or running in place. Legs are raised to waist level. The duration of the exercise is 10-15 minutes.
2. Jumping. At the same time, the back is kept straight.
3. Swing your legs forward or lunges. Legs are placed on the bottom of the pool, shoulder-width apart. Hands are extended forward. Each time you raise your legs, try to reach the palm of your hand with the tip of your foot. The right leg is pulled towards the left arm and vice versa.
4. Exercise "scissors" with support on the side of the pool. Resting your hands on the edge of the pool, you must slowly spread and bring your legs outstretched in front of you. The number of repetitions is 20-25 times.

Slimming buttocks and thighs

In order to remove extra pounds in the buttocks and thighs, you must perform the following exercises:

1. Leaning on the side of the pool, the left leg is pressed to the chest and lifted up as high as the muscles allow. Then the leg is pulled back, with the heel up. Then they return to their original position. The number of repetitions for each leg is 10-15 times. You can't rest.
2. They become sideways to the side of the pool. Leaning with one hand on the edge of the pool, pull one leg to the side and swing. The number of approaches for each leg is 15 times. The back is straight.

The benefits of these exercises are that they help strengthen the muscles of the back, inner and outer thighs, and gluteus maximus muscles.

Exercises for pregnant women

Aqua aerobics for pregnant women should last no more than 50-60 minutes. The general exercise scheme is as follows:

1. After 10 min. warm-ups followed by breathing exercises. This is, for example, diving into water while holding your breath.
2. Then they move on to the main set of exercises: walking under water, squats and lunges.
3. To train the muscles of the pelvis and back, you need to sit at the edge of the pool. Leaning on the side, the woman makes lateral leg lifts and hip rotations.
4. This is followed by stretching exercises, which are also performed at the edge of the pool. They relax muscles and normalize breathing rate. To do this, women sit on a twine in the water, make jumps upward with legs raised and slow squats with support on the side.

For more information on how to do exercises for pregnant women, see the video below:

When to expect the result after water aerobics

The first results will be noticeable only after a month of regular exercise, not earlier. However, you must not skip workouts. It is possible to speed up the process of losing weight and normalize the skin condition a little by following a moderate diet.

The photo below shows the result before training and after water aerobics.

What you need to do water aerobics

A number of exercises can be performed without any additional items. On the other hand, it will be useful to purchase special, sports equipment, which include:

• a special belt for keeping the body on the surface of the water;
• aqua gloves;
• noodles (elastic stick, similar to noodles - from the English "noodles", which means "pasta", "noodles");
• aqua dumbbells;
• flippers.

Harm of aqua aerobics and contraindications

Regular sports activities in the water can not cause serious harm to the body, provided that all instructions of the instructor are followed. However, there are a number of contraindications for water training:

• allergy to bleach, which is part of the pool water;
• high water in pregnant women;
• severe toxicosis;
• increased uterine tone;
• heart disease;
• high blood pressure;
• colds;
• epilepsy.

Precautions

Water aerobics can bring not only benefits, but also irreparable harm to health, if you do not follow a number of the following recommendations:

1. Do not eat immediately before training. Classes should begin at least one hour after the last meal. After water aerobics, it is also better not to pounce on food - you must wait at least half an hour.
2. You should shower before starting the session. This is then necessary to avoid a sharp jump in temperature. Taking a short shower will help the body adapt to the cool water environment in the pool and reduce the stress on the blood vessels.
3. In no case should you do water aerobics after drinking alcohol.
4. The loads are increased gradually. Intense sports in the first days will only harm the body, exhausting its strength.
5. During exercise, it is necessary to maintain water balance. In this case, it is better not to drink purchased juices - you should give preference to plain or mineral water.

Conclusion

The benefits and harms of aqua aerobics depend on how regularly a person attends classes and how exactly he follows the instructions of the instructor. It is also important to follow a moderate diet during water aerobics classes - so the results will be noticeable much faster. It should be emphasized that water fitness is available to almost everyone, regardless of age, physical fitness and swimming ability. The benefits of aqua aerobics for the elderly and pregnant women are undeniable, however, before starting classes, you should consult your doctor - if you are allergic to bleach, such training can cause serious harm to the body.

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