What are the benefits of water aerobics. Water aerobics: the benefits of exercise for the body, effectiveness for weight loss. Aqua aerobics and contraindications to training. Stages of training

Before talking about the benefits and possible contraindications of aqua aerobics, we suggest understanding the concepts. What is water aerobics? The meaning is hidden in the name. Aqua - water, with aerobics it's even easier - rhythmic exercise to music. One of the most spectacular types of water aerobics can safely be called synchronized swimming.

As a sport, water aerobics was widely used in the USA, where it was used for general physical training of professional athletes and for weight loss.

Exercising in water has a number of advantages over other types of physical activity. Why are they useful?

1. During movements in the water, the load on the joints is more gentle, you will not be able to perform sharp lunges or swings of the limbs, the resistance of the water will soften the movements and protect against injuries, and will contribute to the flexibility of the joints. Therefore, training is recommended for people with diseases of the spine, joints and athletes of advanced age.
2. Exercises in the pool are also shown to those who have heart problems. Here, overloads are excluded, you will not be able to move faster than the water will allow, which means that the risk of harming your motor is reduced to zero. Quite the opposite, constant training in the water is shown to all categories of people, because physical inactivity has long been the cause of early problems in the cardiovascular system, even at a young age.
3. Significant physical activity is contraindicated for those suffering from varicose veins, but water aerobics is quite within their power, and without the risk of exacerbation.
4. Gymnastics in water promotes hardening, relieves stress, strengthens the nervous system. Such trainings give cheerfulness and good mood. Swimming from side to side, winding kilometers, is rather boring, dancing is completely different.
5. Swimming in the pool is much more effective than conventional exercise, because the athlete has to overcome the resistance of the water, applying 12 times more effort to overcome the force of buoyancy.
6. Exercise stimulates blood circulation, increases the outflow of venous blood, preventing venous congestion. Oxygenated blood gets access to all organs, creating more comfortable conditions for them to work.
7. Metabolic processes in the skin are accelerated, there are no stagnation, the thickness of cellulite deposits decreases.
8. Dissatisfaction with the imperfection of your figure is characteristic of 98% of women, under the water column your buns on your sides or riding breeches on your hips are not visible, you will not experience embarrassment from awkward movements, a red face and a T-shirt wet on your back or underarms during water aerobics are also not terrible.

Contraindications

Along with many useful moments from aerobics in the water, it poses a danger to some categories of citizens. According to doctors, these are, first of all, people who have recently had a heart attack or a hypertensive crisis. Cold water can cause cramps, and at the moment this is highly undesirable.

Before you start exercising in the pool, allergy sufferers and asthmatics should consult a doctor. Check your feelings by sitting on the side of the pool or in the stands, if humid air containing chlorine vapor does not cause you an unpleasant feeling, go for it!

For a speedy recovery in the post-traumatic period, you should dose the load, consulting a doctor will help you choose a set of exercises that is right for you.

For those who have restrictions, it is better to study under the guidance of an instructor.

Water aerobics for weight loss

Water aerobics will not disappoint those who want to lose weight, classes accelerate metabolic processes in the body. It takes more energy to exercise in water than on land. Why? It's simple, the body needs calories not only to move, but also to warm up and maintain the correct position. Profiling will not work, in order not to freeze, you need to move faster.

How many calories are expended when exercising in water? If during regular gymnastics you spend about 400 kcal, intensively performing a weight loss complex in the pool, you will lose all 600. The effectiveness of the exercises is obvious.

It is easier for overweight people to perform exercises in water than on land, water aerobics reduces fat deposits on the abdomen, strengthens the muscles of the chest and buttocks. Do not forget about diet and proper nutrition.

Cellulite does not like regular exercise, so that it leaves your body forever, you will have to try very hard, but the results before and after will differ significantly.

Water aerobics for pregnant women

A special set of exercises in the water is a godsend for pregnant women. Why is it useful? Many women in the second half of the term complain of back pain, the spine really experiences increased stress. Are exercises indicated for back pain? The pool is the place where the body will be in good shape and not feel pain.

Future mothers involved in water aerobics do not gain weight so quickly, they learn to breathe correctly. There are other positive changes - the joints are unloaded, the blood flow in the legs improves, the work of the cardiovascular system is stimulated. And one more important point, water aerobics for pregnant women in the third trimester helps the baby to take the correct position in the mother's stomach.

According to the reviews of women who performed exercises in the pool during pregnancy, they gave birth easier than others.

A comfortable, elastic swimsuit is an essential attribute for classes. Forget about the desire to look super fashionable on the side of the pool, because you are after health, so freedom of movement and convenience are the primary factors.

If you are not a beginner, but an advanced athlete, you cannot do without devices that help work out various muscle groups. According to reviews, the aerobics belt is one of the main accessories for classes, it allows you to feel comfortable.

The sports industry offers many others - aqua dumbbells, boards, cuffs, gymnastic sticks and a whole range of others, from step platforms to water bikes.

Exercises for water aerobics in the pool

Classes are held in several stages and contain various types of exercises. Before you begin to perform the main set of exercises, you need to warm up the muscles. The warm-up usually consists of swinging arms and legs, tilting, swimming. So the muscles become more elastic, and the body adapts to the temperature of the water.

Then follows the main set of exercises, it depends on the level of training and the goals that you set for yourself. At the end of the lesson, stretching exercises and swimming at a slow pace. Check out this video showing very simple weight loss exercises in the water.

Results after water aerobics

It all depends on what you expect and how many calories you will spend during classes. Vigor of body and spirit, good mood will appear after the first workout.

To strengthen muscles and lose weight, you will have to work hard, the main condition for achieving a significant result is regularity. Twice a week for 2-3 months on a diet, and you will see results before and after classes, the tape measure at the waist and hips will show a number a few centimeters less than the day you first entered the pool.

Water aerobics is a type of physical activity that was invented thousands of years ago. It is believed that the Chinese, using asanas in the water, trained their strength, endurance and accuracy.

As for the present, today many fitness centers and other health centers offer water aerobics classes.

This is due to the fact that this type of physical exercise has an extremely beneficial effect on the state of the human body. Such training benefits the health of any organism, including a pregnant woman. So what is water aerobics? What is the purpose of water aerobics? Aqua aerobics or aerobics? We will try to answer these questions in our today's article.

Aqua aerobics: benefits and contraindications

It is extremely difficult for inexperienced people to evaluate the benefits of water aerobics, the pros and cons of its effects on the human body. Many mistakenly believe that this is a senseless splashing on the water. It should be noted that the complex of exercises is extremely effective for weight loss. As for effective aerobics and aqua aerobics, then unconditionally the second tool is more effective and efficient.

These types of training can afford people of any age and with various diseases, especially problems with the joints and spine. Exercise has a positive effect on the general physical and emotional state of the body.

During pregnancy

Carrying a child in your womb is incredibly difficult. To keep a woman's body in good shape during pregnancy, she should lead an active lifestyle, including light physical activity. Water aerobics during pregnancy is the best choice. To date, special sets of exercises for pregnant women have been developed.

With these exercises you can maintain muscle tone, relieve excess stress on the spine. In addition, regular exercises will keep the skin integument in good shape, as a result of which you will protect yourself from the appearance of stretch marks and cellulite.

A set of useful exercises does not harm the fetus and the expectant mother, but only if everything is done correctly. It is also worth paying attention to the fact that many pregnant women have certain contraindications. Exercise can be harmful in the first trimester of pregnancy or when there is a threat of miscarriage so exercise should be avoided.

When losing weight

The effectiveness of water aerobics for weight loss and adjustment has been repeatedly noted.

• flippers;
• special boots;
• foam sticks;
• aqua belt;
• aqua dumbbells.

The effectiveness of exercises lies in the fact that during their implementation man faces water resistance. It is worth paying attention that this gives a result and does not go unnoticed. During one hour of exercise, about 700 kcal is burned in the human body.- this is an excellent result, accompanied by weight loss, which is incredibly difficult to achieve if you resort to other types of exercise.

It has been scientifically proven that such training accelerates metabolic processes in the human body. If the metabolism functions correctly, then each cell of the body is saturated with oxygen, as a result of which active fat burning is carried out. And also, this type of training will be useful for women who cannot get rid of cellulite. Vibrations of a large amount of water are similar to body massage, problem areas of the buttocks and abdomen are smoothed out.

Contraindications to training and restrictions

As we said earlier, this type of physical exercise has a large list of useful properties, but there are also contraindications for some categories of people who should be careful:

• Water increases pressure on the chest, resulting in difficulty breathing. Classes are not recommended for people with asthma.
• People who have suffered a heart attack should consult a doctor in advance, and only with his approval, start training.
• If a person has allergic reactions to chlorine, then swimming in the pool is strictly contraindicated.
• When diagnosing osteochondrosis, which is accompanied by regular dizziness and nausea, you should first consult with your doctor.

If a person has health problems, it is strictly forbidden to visit the pool without a preliminary examination and approval of a doctor. Otherwise, you can get serious consequences. It is mandatory to show a certificate from a doctor to your coach, only in this way he will be able to choose the optimal level of physical activity on an individual basis.

How is the water aerobics class going?

Classes are usually held in a group. The number of people can vary from 7 to 15. Each person must first obtain a certificate from a doctor, on which the doctor's approval will be written, otherwise the person must be excluded from the pool.

All exercises are performed to music so that people get more positive emotions when doing exercises.

Training is carried out in the pool, the water temperature should be 28 C. The water level should be up to the chest or to the waist. When purchasing a subscription, it is imperative to stipulate this point.

Stages of training

• Warm-up and stretching exercises.
• General health exercises aimed at endurance and flexibility, as well as cardio exercises.
• Recovery and relaxation exercises, hitch.

A properly constructed training scheme will allow you to evenly distribute the load across all muscle groups of the human body. After training, a person will not experience pain and fatigue, but a surge of vigor and strength.

Level of preparation of the group

Before enrolling a person in a specific group, the coach should ask about the level of preparedness and the purpose of attending training. It is likely that the woman first decided to try to attend such training, then she should join the beginners so that she feels more comfortable.

At the end of a water aerobics workout of any difficulty level, the coach should recommend that people swim for 5 to 7 minutes. With the help of this manipulation, it is possible to effectively relax all muscle groups. In addition, light stretching exercises will also be useful.

What is water aerobics

When did water aerobics originate?

Advantages, features, benefits of water aerobics and indications for classes

Water aerobics has a number of significant advantages:

• Exercises in the pool imply the lack of support under the feet, which contributes to increased motor activity, development and strengthening of all muscle groups, and improved joint mobility. Conditions like no other contribute to the strengthening of stabilizing muscles. Water aerobics forms a good posture. If you add special exercises to the standard complex, you can even correct a number of its violations.
• The state of the body in water greatly facilitates the work of the heart, causing blood flow to it, and therefore water aerobics is not contraindicated for people with a weak heart. Water aerobics in the pool can also be used as a prevention of cardiovascular diseases, as classes have a beneficial effect on the functioning of the heart muscle, increase its strength and volume. Exercises in water have a beneficial effect on the overall blood circulation in the circulatory system of the body, improve the outflow of venous blood, which is very useful for varicose veins.
• Water massages the skin during exercise, improves metabolic processes in it, which prevents the development of cellulite. The skin becomes firmer and more elastic. Water aerobics is the most effective form of physical activity.
• Water has a tonic effect on the nervous system, thanks to which water aerobics brings a feeling of cheerfulness, relieves stress, increases energy, efficiency and mood, improves sleep.
• In aqua aerobics, the load on the body, including the joints (due to the reduction in body weight in water), is more gentle than in conventional aerobics on land. Water aerobics not only does not injure the joints, but, on the contrary, increases their functionality, preventing a premature decrease in their flexibility. At the same time, the likelihood of injury is several times less than on land. Therefore, water aerobics is shown even to the elderly. Water aerobics is also recommended for people with diseases of the spine and joints.
• Water aerobics, as well as swimming in the pool, has a hardening effect.
• Water aerobics expend more calories, as additional energy is required to heat the body (water is much more judgmental than air), to overcome water resistance, and to maintain position in the water. You can burn up to 700 calories per hour! Water aerobics is a great exercise for those who want to lose weight. Even heavily overweight people cope with water exercises, as body weight in water is significantly reduced.
• Water aerobics allows you to unload the spine, which experiences increased stress during pregnancy.
• After doing gymnastics in water, the muscles do not feel overstrain, as constant water massage lowers the level of lactic acid in them.
• Aqua aerobics do not experience the discomfort associated with overheating due to the cooling properties of water.
• Even people who can't swim can do aqua aerobics, as in most cases classes are held at chest deep.

Restrictions and contraindications for water aerobics

• Caution should be exercised in water exercises for people with asthma, as exposure to water can cause pressure on the chest, which can lead to breathing complications.
• People who have had a heart attack and are prone to convulsions should definitely coordinate the possibility of doing water aerobics with a doctor.
• Preliminary consultation with a doctor is also worth getting for people suffering from allergic diseases.
• The approval of the attending physician must be obtained by suffering from osteochondrosis, which may be accompanied by dizziness and nausea.
• In the recovery period after injuries, as well as in diseases of the spine, the doctor will tell you which exercises are better not to do, and which, on the contrary, to add to the program.

It is also recommended to start with low-intensity loads for people who have never done water aerobics before.

How is water aerobics

For a water aerobics lesson, you will need comfortable equipment. Be sure to buy a swimsuit, cap, shoes for visiting the pool. Swimming goggles are highly recommended, but not required.

Lessons can be held both in a shallow pool (chest-deep) and in a pool where students do not reach the bottom with their feet. When exercising in a deep pool, special belts are used.

Usually classes are held in a common swimming pool with a water temperature of 28 ° C. Also, lessons can be held in a warm health pool with a temperature of about 32 ° C. The wellness fable is usually small (to the waist or chest), is not divided into lanes and has a smaller area than the swimming one.

If it is important for you in which particular pool the classes are held, specify this information when purchasing a subscription. It will not be superfluous to find out if the classes are differentiated depending on the preparation of the group. As a rule, there are groups of beginners and advanced.

A set of exercises in the water include:

1. warm-up and stretching exercises
2. the main set of exercises. This complex can include cardio exercises, endurance exercises, strength development and.
3. cooldown (recovery) exercises

The composition and intensity of the exercises, as well as the time of the session, varies depending on the training of the group.

Workout for beginners performed at a moderate pace and includes the simplest exercises, for example, swinging the leg forward and backward, light jumps with pulling the legs to the chest, performing movements with the leg bent at the knee. At first, they pay special attention to mastering the correct position of the body in the water, setting the breath, working out the basic movements and their elements. Beginners usually do 30 to 45 minutes.

Aqua aerobics for groups average level of training includes cardio, running, high-intensity jumping and leg swings, and fast dance moves. Such training helps to strengthen muscles, develop flexibility, train the cardiovascular system, burn calories quickly and fight excess weight. The session lasts from 45 to 60 minutes.

Advanced practitioners who are in excellent physical shape and have a good experience in water aerobics, train at a fast pace for an hour. In such groups, special devices can be used: weights, dumbbells, etc.

Regardless of the level of training before class, you need to warm up. You can do some warm-up exercises on land, as well as swim at a warm-up pace. This is how you best prepare the body for the load: warm up and make the muscles more elastic, disperse the blood, and also adapt to the aquatic environment.

At the end of a lesson, especially an intense one, it is also good to swim a little and do light stretching exercises.

When will the effect of water aerobics appear?

As in any other sport, in order to achieve a good and noticeable result from training, it is necessary to practice at intervals of 2-3 times a week and not interrupt training for at least 3 months.

visit water aerobics- this is your contribution to the most valuable and necessary - your health and youth! Start exercising and feel the effect of the magical interaction with water.

The benefits and harms of water aerobics are due to its diverse effects on the human body. Its useful 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 water aerobics in comparison with training in the gym is the low level of traumatism of classes - water forces the muscles of the body to work with a vengeance, 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 comes down to rhythmic dance movements in the water. At first glance, they may seem too light and, therefore, ineffective, but this impression is deceptive. Even the simplest movements in water require double effort, since the aquatic environment is much denser than air. Each time when performing an exercise, a person has to overcome the viscosity and density of water, which significantly increases the effectiveness of classes.

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.

Important! A moderate load on the muscles helps to strengthen the overall tone of the body, but there is no excess set of muscle mass.

The benefits of water aerobics for the body

The health benefits of water aerobics cannot be overestimated. Underwater sports have a number of useful properties, namely:

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

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

Important! Even single absences from classes reduce the effectiveness of water aerobics by 40-50%.

Water aerobics for weight loss

Among the useful properties of water aerobics is a systematic weight loss if a person regularly attends classes. This happens not only due to physical exertion, but also because the water temperature is several degrees lower than body temperature. Due to a long 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 water has an intense massaging effect on the skin and fat deposits, which also contributes to weight loss. Such a water massage during water aerobics helps to get rid of not only extra pounds, but also cellulite.

What is useful water aerobics for pregnant women

The list of useful properties 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 development of the child.
2. Intense sports are contraindicated during pregnancy, which is why women who are used to going to the gym have to postpone training for a long time. Water aerobics is good because classes are held in water, which reduces the load on the 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, intense weight gain often occurs due to an increase in fat mass, however, sports in the water help keep future mothers fit.
5. Water aerobics classes prepare a woman for childbirth, as a number of exercises are aimed at practicing breathing techniques.
6. Physical activity in the aquatic environment will benefit those women who have a breech presentation of the fetus. Water aerobics helps to safely change the position of the child.
7. Water fitness helps a woman recover faster after childbirth.

Water aerobics after childbirth

The benefits of water aerobics for young mothers is that it allows you to quickly bring the contour of the figure in order. Regular exercises help strengthen the weakened articular-ligamentous apparatus and restore the body after a sprain.

Is water aerobics good for the elderly?

Elderly people often suffer from brittle bones, so strong physical activity is contraindicated for them. They cannot go to the gym or work out at home on their own. That is why water aerobics for the elderly is one of the few ways to keep yourself in a healthy physical shape without the risk of injuring an already elderly body. Moreover, group activities help to 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 water 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 water aerobics in the pool

Aqua aerobics is suitable for those who already have experience in the sport, as well as 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 movements);
• breathing exercises;
• the main set of exercises;
• the final stage, stretching.

Advice! The intensity of the exercises should increase gradually, otherwise their beneficial properties will be nullified.

For slimming the abdomen and sides

Water aerobics helps to lose weight in the area 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 together to your chest. Then they are pressed alternately to the left and right sides. Recommended number of repetitions: 10-15 times.
2. Without releasing the side of the pool, it is necessary to depict cycling. First, the pedals are turned in the direction away from themselves, then vice versa. Exercise is performed for 8-10 minutes.
3. Drop into the water to shoulder level. Hands are extended in front of you, forming 2 parallel lines. The legs are sharply bent and pulled to the stomach, but the 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 perform rotational movements at an average pace, outlining a circle in the water. Duration of the exercise: 5-8 minutes per leg.

For slimming legs

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

1. Walk or run in place. Legs are raised to waist level. The duration of the exercise is 10-15 minutes.
2. Jumping. The back is kept straight.
3. Leg forward swings or lunges. Feet are placed on the bottom of the pool, shoulder width apart. Hands are pulled forward. With each leg lift, try to reach the tip of the foot to the palm of your hand. The right leg is pulled towards the left arm and vice versa.
4. Exercise "scissors" based on the side of the pool. Leaning your hands on the edge of the pool, you need to slowly spread and bring your legs extended 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 taken back, 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. To the side of the pool become sideways. Leaning with one hand on the edge of the pool, one leg is extended to the side and swings are made. The number of approaches for each leg is 15 times. The back is straight.

A useful feature of these exercises is that they help strengthen the muscles of the back, the inner and outer thighs, as well as the gluteus maximus muscles.

Exercises for pregnant women

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

1. After 10 min. warm-ups are followed by breathing exercises. This is, for example, diving into the 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 be placed at the edge of the pool. Leaning on the side, the woman makes leg raises to the side and rotation of the hips.
4. Following are stretching exercises, which are also performed at the edge of the pool. They relax the muscles and normalize the breathing rate. To do this, women sit on the twine in the water, jump up with legs apart and slow squats with support on the side.

For more information on how to perform exercises for pregnant women, you can learn from the video below:

When to expect results after water aerobics

The first results will be noticeable only after a month of regular classes, not earlier. In this case, you can not skip training. You can slightly speed up the process of losing weight and normalizing the condition of the skin by following a moderate diet.

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

What you need for water aerobics

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

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

Important! Sports equipment made of wood or metal cannot be used. It is possible to fully reveal the beneficial properties of water aerobics without harm to health only with the help of specialized weighting agents and other aids.

Harm of water aerobics and contraindications

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

• allergic to chlorine, which is part of the water in the pool;
• polyhydramnios in pregnant women;
• severe toxicosis;
• increased tone of the uterus;
• heart disease;
• high blood pressure;
• colds;
• epilepsy.

Precautionary measures

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

1. You can 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 need to wait at least half an hour.
2. You should take a shower before starting the class. This is necessary in order to avoid a sharp jump in temperature. A short shower will help your body adapt to the cool water environment of the pool and reduce stress on your blood vessels.
3. In no case should you do water aerobics after drinking alcohol.
4. Loads increase gradually. Intensive sports in the first days will only harm the body, exhausting its strength.
5. During training, it is necessary to maintain water balance. At the same time, it is better not to drink purchased juices - you should give preference to ordinary or mineral water.

Important! At the first sign of malaise, it is necessary to stop exercising.

Conclusion

The benefits and harms of water aerobics depend on how regularly a person attends classes and how accurately he follows the instructions of the instructor. It is also important to follow a moderate diet during water aerobics - 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 ability to swim. The benefits of water aerobics for the elderly and pregnant women are undeniable, however, before starting classes, you should consult a doctor - if you are allergic to bleach, such training can cause serious harm to the body.

It is one of the most accessible and useful types of physical activity. Experts recommend doing water aerobics to almost everyone, regardless of age and health status. This species will help improve health, as well as prevent and cope with many diseases.

What is water aerobics.
Aqua aerobics is gymnastics performed in water to rhythmic music. Classes are usually held in groups of up to 15 people. Depending on the state of health, age and level of physical fitness, exercises can be of varying degrees of complexity and intensity. For water aerobics, additional equipment is often used - special belts, gloves, dumbbells, weights, aqua steps, soft floating sticks, and so on. Water aerobics can be practiced by people who cannot swim, as classes can be held in the shallow part of the pool.

The benefits of water aerobics.

• It has a general strengthening effect on the entire body, hardens it, improves immunity.

• Favorably affects the cardiovascular system, improves blood circulation. Helps normalize blood pressure. Useful for varicose veins.

• Water aerobics has a good effect on the respiratory system.

• Improves metabolic processes in the body.

• It has a beneficial effect on the nervous system, helps to cope with stress and insomnia, improves mood, increases efficiency.

• Water aerobics trains almost all muscle groups without exposing the body to increased stress, which a person often experiences while exercising in the gym.

• Perfectly affects the mobility of the joints, while minimizing the risk of injury to the joints and ligaments during exercise.

• Water aerobics helps to form a beautiful posture and is very useful for the spine.

• Water aerobics exercises have a massage effect on the entire surface of the body.

• Promote healthy weight loss, help get rid of cellulite.

Who is water aerobics suitable for?
Water aerobics is suitable for people of all ages and fitness levels. For this, groups are created for different age categories, and different levels of intensity of classes. Water aerobics is often prescribed for overweight people, diseases of the cardiovascular system and the musculoskeletal system. In some pools there are water aerobics treatment groups, the training program is specially selected for people with specific diseases.

Water aerobics for weight loss.
Water aerobics is a great way to lose weight. Weight loss occurs gradually, without adverse effects on the body. At the same time, a person not only loses extra pounds, but also acquires a toned figure and elastic skin. At the same time, the main condition for losing weight is the regularity of classes.

Water aerobics for pregnant women.
Many water aerobics pools have groups for pregnant women. This type of physical activity is very useful for pregnant women, as it helps prepare the body for normal childbearing and childbirth. On the one hand, water aerobics helps to train the muscles that experience increasing stress every day of pregnancy, and on the other hand, it helps to remove the increased load from the spine and muscles. Before starting water aerobics, a woman in position should undergo an examination and consult a doctor. Only after that the training program is selected.

Pcontraindications for water aerobics.
Before starting classes, you should consult a doctor, as water aerobics may be contraindicated in certain diseases. This is especially true for people who have had a heart attack, heart attack or stroke, as well as those who have diseases of internal organs and systems, especially in the acute stage.

Do water aerobics with pleasure and be healthy!