Agree, swimming along the lane is a bit boring, but doing exercises in the pool to lose weight with a group of like-minded people is much more fun! The direction of water aerobics is quickly gaining popularity. Moreover, not only women, but also men want to exercise in water.
Water aerobics is a fitness class during which the entire set of exercises is performed in water. Additional projectiles are used, and by overcoming the resistance of water, you can quickly get rid of fat deposits.
The main advantages of water aerobics are:
- all muscle groups are involved;
- increasing the load using equipment;
- improving skin tone and getting rid of cellulite;
- versatility for any age.
The class takes place to the accompaniment of active music, and the water aerobics instructor shows all the movements. The trainer can be on land or in water. To increase the load, use gloves, belts, noodles, dumbbells and other equipment.
The number of calories burned depends on the intensity of the activity. The greater the body weight, the greater the load on the body. One session of water aerobics is equal to 160-300 kC. Exactly the same amount is contained in a serving of rich broth!
Since the load on the knees and back is reduced, classes are recommended for people with limited joint mobility and cardiovascular diseases. Exercises in the pool are most suitable for older people: they not only help you lose weight, but also improve endurance. Excessive weight is not a contraindication for water activities. Water aerobics is available to everyone, even pregnant women and children.
Did you know that by combining water exercises with a balanced diet and cardio exercise, you can lose weight in just 2 months? Since there are several areas of aquatic training, you should familiarize yourself with them and make a choice.
Why water aerobics is more effective than classical sports
Here's what Torben Hersborg, an osteopath from Central London Osteopathy and Trauma Clinic, says about this: “The main benefit of aquatic exercise is strengthening and protecting joints . When you do exercises “on land”, for example, running or squatting, then one way or another, but it affects the joints, but if you exercise in water, then there is no gravity that can adversely affect the joints.”
When you run, every time your foot hits the pavement, your spine receives a shock equivalent to five times your body weight. Most marathon runners put excessive stress on their spine at the end of a race, which ultimately leads to problems and injuries to the vertebrae.
Water aerobics is an excellent choice for those who love sports and water.
Exercising in water eliminates this impact, protecting your joints. Experts believe that the buoyancy of water can reduce the impact on joints by more than 85%. Many athletes often train in water when recovering from an injury.
However, do not be mistaken that if exercises in water are gentler on the joints, then the workout itself is softer and simpler! Physical exercise and a specially tailored water aerobics program forces your muscles to work harder to burn more fat.
This kind of physical activity tones up much better than ground exercises. This happens because the body has to push out water every time it is immersed in it.
Doctor's review: “Every movement you make in the water means that you are fighting against its resistance. You work out a lot more than you normally would when working out at the gym. While regular running burns about 6 calories per minute, aqua running can burn up to 11 calories per minute. A nice bonus is the cooling effect of water on the body, which means there is less risk of dehydration.”
Water aerobics: reviews from those who have lost weight
On various weight loss forums you can find a huge number of positive reviews about water aerobics:
Natali : “...Water aerobics helped me cope with cellulite and lose extra pounds; in group classes I met girls who were losing weight just like me...”
Vesna : “...When I came to the first aerobics class in my life, it was terribly difficult for me to do the exercise and keep up with the trainer ((I felt so ashamed... but the trainer advised me to go to water aerobics first, as if it were easier there. I went. And now "You just can't get me out of there! In the water, everything really is simpler and easier! But the muscles hurt no less than after aerobics. It's so cool. Soon I'll go to regular aerobics to surprise the coach!"
MarGo : “...I’m 51 years old, I hadn’t even thought about my figure before... but when my friends the same age went to fitness, I decided to keep up. My son gave me a subscription. But what should a 50-year-old woman do in the gym? They looked at me askance. And the doctor forbade me from putting stress on my joints and spine. But soon I learned about water aerobics. I signed up for the group “those over 50”)) and now I study all the time!”
CocoSha : “...A couple of years ago I weighed 88 kg, my husband didn’t like me, he wanted to see a slender student next to him... I took up water aerobics and lost 20 kg!! The main thing is to find strength in yourself and not to be shy, you’re not the only one who wants to lose weight, there are thousands of them!”
Indications and contraindications
Aqua exercises are ideal for those returning to exercise after an injury or after a long period of inactivity as they have minimal impact on the joints. Also recommended for older people, because... water allows you to make more movements than on land, incl. flexibility exercises.
Young mothers and people with lower back problems can engage in water exercise, as water supports the body, relieving pressure from the spine. You also don’t have to be an Olympic swimmer to start doing this type of fitness - often water aerobics for beginners to a healthy lifestyle is a great solution and the first step on the path to health, and is also a completely replacement analogue of “land-based” exercises, for example, exercises with a fitball.
Water aerobics exercises can be done by everyone
Most aqua exercises are done in water no deeper than chest level, and your feet will always be able to touch the floor. Some of the exercises may even help improve your confidence in the water and your swimming technique.
People with chronic conditions such as osteoarthritis and fibromyalgia , women who love going to the gym, women who hate going to the gym, overweight women, women who have never exercised, athletic grandmas – water aerobics is for you!
If you are pregnant or suffer from arthritis, be sure to inform your instructor. Pregnancy can cause some joints to become more mobile, especially in the pelvis, so you can injure yourself if you're not careful. Arthritis sufferers can also damage their joints if they put too much stress on them.
There are many reasons why people do water aerobics. One of them is that regular sports activities become more difficult over time or can become boring. Fitness in water is always interesting, and also puts minimal stress on the body.
Comfortable workouts with your peers accompanied by good music - perhaps this is what you have always been looking for.
General recommendations for water training
If you've never done water aerobics, find a professional trainer to teach you the technique. Start studying on your own only after his approval.
Water aerobics classes are conducted in pools on 1-2 separate paths at a depth of up to 1.5 meters. Thanks to this, people who are overweight, cannot swim, or are pregnant can train effectively.
There are also groups that train at a depth of 2 meters - join them when the previous load seems easy.
For exercises, the trainer will give you equipment:
- aqua gloves;
- aquabelt;
- burdens;
- noodles;
- rubber poles, turntables, sticks;
- flippers;
- water dumbbells and foam barbells.
You buy a swimsuit and a rubber cap and bring it yourself. If you are allergic to pool disinfectants, make sure you have swimming goggles.
Eat at least 2 hours before training. Before class, take a cooling shower to prepare your body for cold water. Enter the pool gradually; jumping from the side and sudden dives will lead to heart pain.
There are no complete contraindications to water aerobics. The exercises can be performed by people prone to seizures, those who have had heart attacks, those with osteochondrosis and pensioners, but always under the supervision of a trainer.
Water aerobics is a cardio exercise, so you need to monitor your heart rate throughout the workout.
What you need to know before starting classes
Water aerobics is aerobic exercise in water; often used to lose weight. Excluding swimming, it covers the best part of aquatic fitness, and like other group fitness activities, includes an instructor.
Before we get into the details of the amazing benefits of water aerobics, here are 3 things you should consider if you decide to devote your time to this form of fitness:
- Range of motion. In addition to a set of exercises usually performed to music, water aerobics combines simple movements such as jumping, walking, moving the arms and bending the knee . All you need to do during training is follow the instructions of the instructor.
- Average training time. Most classes last between 30 minutes and 60 minutes . This is usually when the warming up and preparation kicks in. But that doesn't mean you can't start stretching before your workout to get used to the water temperature.
- Special sports equipment. There is no need for special equipment for classic water aerobics. It is enough to have a swimsuit and a hat with you. However, the use of various accessories as additional equipment is becoming increasingly popular.
- Aquatic fitness specialist Olga gave some tips on choosing clothes during water activities. Olga is sure that a swimsuit is the ideal solution , because... knitwear tightly fits the body, tightens and holds all important parts of the body. Feel free to wear a T-shirt over your swimsuit if that makes you more comfortable. You may also need latex boots (walking on the bottom of the pool can cause foot pain due to the rough surface of the pool).
A set of water aerobics exercises for beginners
Let's consider classes for those who are just starting training:
- Underwater running and walking . Get into the pool up to your waist, walk in place for a couple of minutes, lift your hips high. Gradually increase your pace until you can run.
- Jumps . While in waist-deep water, straighten your back. Start jumping first on two legs, then on one. Agree on the number of jumps with the trainer. This exercise helps correct your posture.
- Jumping . Stand on the part of the path where the water is up to your chest, with your feet wider than shoulder-width apart. Jump high while bringing your legs together. Spread them when you stand on the floor of the pool. Perform up to 15 times.
- Scissors . Stand in water up to your neck, straighten your arms horizontally, palms forward. Bring your arms together in front of your chest to create a reverse stroke. Perform up to 20 times. The workout works the muscles of the upper back.
- Knee raises . With your hands clasped, stand up straight. Bring your legs bent at the knees to your chest one by one. To work your abs, pull your legs up at the same time. Do it 20 times.
At the end of the workout, practice with the ball in a group. Throwing and catching help strengthen the musculoskeletal system and relax after exercise.
Water aerobics for active weight loss
Exercise in water burns 1.5 times more fat overall than during land-based exercise. This is influenced by the following factors:
- The pressure of the water surrounding the body helps improve blood circulation. This makes it easier for your body to burn fat.
- Being in water promotes diaphragmatic breathing. By taking in more oxygen per breath, the body burns fat faster.
- Due to the difference in water temperature and body temperature, thermogenesis activates the fat cells in your body to produce heat during water aerobics, thereby allowing you to lose weight.
- Resistance when moving the body in water increases muscle work, as a result of which the base level of metabolism is activated.
Step aerobics Fit Olympics.
In this training, the arms are connected to the movements of the legs, and the movements of the legs are already faster and more complex.
- One of the exercises suggested by this video is to quickly walk around a circle around the step , step over it and continue moving in a circle but in the other direction, and we will cross the step with the other foot. This very dynamic exercise will make your legs slimmer and stronger.
- The whole lesson, unlike the previous one, takes place at a very fast pace; we have to constantly move around the step , while repeating the movements with our hands. In addition, the movements alternate very quickly: we stand on the step with one foot, put the other, and also step off the step one by one.
- Don't forget about hand movements . Then we run around the step in a circle, climb onto it again, but with a backward swing (remember the previous training) and so on. Next, we swing forward, still moving around the step, bending our knees to our stomach one by one.
- An interesting exercise is this : we make a circle, then take a step forward onto the step, substitute the other leg, spread our arms to the sides, make a revolution around our axis and step off the step. We repeat the same on the other leg.
How many calories are burned during a water aerobics workout?
You can lose weight in the pool
The amount of calories burned will depend on the weight of the trainee and the intensity of the exercise. Water aerobics for beginners should be of lower intensity than for those who have been attending water fitness for several months. The average results are shown below:
- 65 kg - 145 calories in 30 minutes.
- 90 kg - 190 calories in 30 minutes.
- 113 kg - 240 calories in 30 minutes.
- 136 kg - 285 calories in 30 minutes.
- 158 kg - 335 calories in 30 minutes.
Several months of regular exercise will significantly improve your physical fitness and tone your muscles. It is recommended to attend classes at least 3 times a week .
Which direction is better to choose?
If it so happens that the only way out is to conduct sports activities within the home, you need to thoroughly prepare for them. Choose exactly the video of sports aerobics that suits the focus.
The choice can be helped by watching video materials on the Internet under the tag “aerobics at home.” After viewing, you can choose the most suitable type of activity according to your current condition. As your physical fitness strengthens and you get the effect of losing weight at home, you can change the direction of your classes and move on to more intense ones.
In this regard, there are several types of aerobics. The first two represent basic courses, the subsequent ones are more complex exercises where strength loads are present.
Classic program for water aerobics classes
Some good exercises. Beginners should not do them right away. Master one, then move on to the next. You need to perform this set of water aerobics exercises regularly: 3 times a week to get positive results:
Running in water (running in depth, running with scuba gear)
Watch the video showing the execution of the element:
- Stay upright.
- Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
- Move forward from your center of gravity (hips), not your center of buoyancy (chest).
- Pull your knees straight up to your chest while your opposite leg reaches all the way down. Swing with the arm opposite the leg that performs the physical element.
Cycling in water
An excellent choice for those who spend a lot of time sitting - it trains the hamstrings and buttocks. Watch water aerobics online on video:
- We make a “bicycle” movement, using the entire leg: from the upper thigh to the toes.
- Keep your abdominal muscles pulled in and tight to stabilize your heart muscle. Try not to move your torso.
- See where you're going when traveling in the opposite direction!
Running diagonally
- Reminiscent of a bicycle exercise, but with the torso bent forward. This exercise works the abdominal muscles more.
- Keep your abdominal muscles pulled in and tight to prevent your neck and back from arching.
Burning calories - a combination of several elements
This exercise uses the arms and legs. Pay attention to your body during the workout: when you throw your arms forward, you are working your pectoral muscles, anterior deltoids and biceps. When you push your arms back, you engage the rear deltoid, triceps, and rhomboids.
- Stay upright.
- Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
- Swing your legs back and forth, while crossing your arms.
Why are aerobics classes so attractive to people?
People tend to have a completely different attitude towards aerobics, which, due to its characteristics, often becomes the optimal sport for those who want to lose weight and strengthen muscle mass. In a short period of time, aerobics allows you to get excellent results.
The main advantage of the method of getting in shape using exercises to rhythmic music is the high interest in exercise during the recovery period and at the time when the result is achieved. Sports centers and fitness clubs are literally overflowing with people who want to do aerobics in its various directions.
However, for many, time to visit sports institutions is limited by work. Video lessons of aerobics at home come to the rescue, helping to conduct classes at home. It is no longer necessary to sign up for a gym. Everything can be mastered within the confines of a house or apartment.
Water aerobics with noodles
Noodle (from English “vermicelli” - a flexible stick made of foam). Based on the definition, it becomes clear that noodles water aerobics is water fitness with elements of additional equipment. Noodle serves as an additional accessory for effective training in the pool, with the help of which you stay on the water.
Let's look at some noodle workouts: The number of repetitions will vary depending on your current fitness level.
Pushing forward
The exercise focuses on the upper body, but can extend to the entire body, depending on the position. While standing in deep water, hold the noodle near your chest, palms down, under the surface of the water. Press down on the noodle, keeping it submerged, until your arms are straight. Then relax and let it float to the top. To use your entire body, do this exercise while stepping in the water.
Emphasis
The element is performed at the depth of the pool with a noodle passed through the hands behind the back. Bend your legs sharply under you (toes pointing towards the bottom of the pool), pull them towards your chest. Hold for 2 seconds, then return to the starting position. Repeat the exercise 10 times.
Pressure
Standing in the water at waist level, stand shoulder-width apart and hold your noodle in front of you on the surface of the water. Push yourself against the stick while moving one leg straight back until your body is parallel to the bottom. Repeat with the other leg.
Lunges
Start doing the physical element at depth by holding one end of the noodle in each hand and extending your arms in front of you. The hands must be close to each other so that the leg can be moved. Step forward, lifting your leg, and then push the noodle down and place your foot in the U. Make sure your foot touches the bottom of the pool before returning to the opposite position.
Running in the pool
The element is performed at the depth of the pool with a noodle passed through the hands behind the back at waist level. Form a U shape so that the resulting shape flows around your body. Place your hands on the front of the noodle. Start on one side of the pool and work your way to the other side, moving your legs. The resistance of the water will make it difficult to run, which will create muscle tension in your legs. You can also use your arms as when walking.
What video materials on aerobics are of interest?
Having dealt with the areas where loads play the main role, we can consider another series of types of classes, where the form of the exercise program comes first. Having familiarized yourself with all the varieties, it is easier to tune in to purchasing a specific video course and follow it.
So what does aerobics look like? How are the training sessions carried out and what does each standard direction involve?
First of all, it is worth understanding that it can be: dance, can be a step variety, can be associated with water activities and represent slide aerobics, that is, a set of different strength exercises.
Dance aerobics video is suitable for those who love to dance. Losing weight to the rhythm of dance, making your body flexible, resilient and plastic is an excellent pastime and the result of training.
Video lessons of step aerobics are a slightly different variety, but also contain dance movements. To perform the exercises, a special step platform is used. Clear rhythmic movements of the legs cause genuine delight for many.
Despite the fact that the main load falls on the legs, the whole body is involved in the process. During such training, excess calories are burned very quickly. In addition to enjoying step aerobics, an additional advantage is considered to be good prevention of arthritis and osteoporosis.
Aqua aerobics requires a home pool, given that you have to do it at home. This type is preferred by pregnant women because it has a beneficial effect on their body.
Slide aerobics is considered a direction in fitness, where the set includes basic exercises and those containing strength loads. Otherwise it is called a complex. When choosing this type, there is a high chance of rapid weight loss. For women, this is an opportunity to gain strong, slender legs and a flexible waist.
Exercise equipment
There are many different types of exercise equipment and additional accessories for water aerobics. Here are some of them:
Aqua Dumbells - used during water training to enhance the effect of strength training, which will not only help strengthen the muscles of the arms, but also stabilize the cardiovascular component. Cuffs - support the body in the water.
Noodles is a water stick. It is made of polyethylene or foam rubber, which gives the product additional flexibility and lightness.
Gloves needed to enhance water resistance
Swimboard
Waist Belts – These belts have a foam core that helps the body maintain buoyancy while performing aquatic exercises or while water skiing.
Warm-up before step aerobics
So let's get started. First you need to warm up. To do this, we will walk in place with a quick step, and then walk on our heels and toes.
Next, you should twist each foot in turn in different directions. In order not to harm your joints, you need to run in place to warm up.
This should be done in two ways: raising your knees alternately to your stomach and raising your shins high back, touching the back of your thighs. Also, as a warm-up, you can jump on the spot or jump rope.
Such simple exercises, which you only need to spend a few minutes on each, will prevent you from getting injured during exercise. After all, they will prepare your joints and muscles for the upcoming load. It is important to remember that you simply cannot start any workout without warming up.
The risk of injuring unheated ligaments and joints is too great. In addition, lack of warming up will lead to increased soreness the next day.
There are many step aerobics classes available. We'll focus on a few videos.
Workout with Katie Smith
Interesting variations of these and other exercises in training with Katie Smith
This is where jumping comes into play. This workout will definitely make you sweat.
- One of the “jumping” exercises looks like this : we stand on the step with both feet, jump, place one foot on the floor near the step, then jump again and place both feet on the step. And so we repeat the exercise many times, changing legs.
- Another interesting exercise is the lunge variation . We stand in front of the step, place one foot on it, the other is set back. Next we have to jump onto the step with the second foot and at the same time place the other on the floor in front of the step. After performing this exercise on one leg, they should be changed.
