Not every person has the opportunity to engage in a particular sport. Often it depends on health problems, inappropriate complexion, the wrong psychological attitude. People who are overweight often resort to the issue of losing weight. But due to the large number of extra pounds, many types of physical activity have to be refused. People over the age of 50 have a plus to everything and a number of contraindications to sports, associated with age-related changes in the body. But what if the desire to lose weight does not leave day by day? In this case, activities such as yoga and aerobics will come to the rescue. Thanks to these sports, you can achieve good results in losing weight. But the path to the result will be much longer. An alternative in this case is water aerobics for weight loss. Reviews on its effectiveness are left by people who have experienced this method of getting rid of extra pounds.
The difference in performance between water aerobics and classics
It has been scientifically proven that when doing physical exercises in water, the entire load on the joints is relieved. Moreover, training in water can strengthen human joints. Therefore, water aerobics for weight loss effect has more than training on land.
During training on the ground, a person receives a large load. For example, when running, the load on the spine is very high. Professional athletes are often very seriously injured in competitions because of this.
Gravity in water is significantly different from land. Therefore, water training has a positive effect on all joints.
But novice athletes should not make hasty conclusions and rejoice at the fact that everything will be very easy and simple. Thanks to specially designed programs and water resistance, training will be of high intensity.
Doctors say that with such training, you are struggling with water and its resistance. With every movement you have to push out the water. Calories in this environment are burned twice as much as in any other workouts. An important fact is that water cools the body well, which means that the risk of body fluid loss is minimal.
Recommendations
Water aerobics is desirable during recovery, since the load on the joints is excluded. Classes in the pool are especially useful for people of age, since in water they are able to perform exercises with a larger amplitude.
For women after childbirth, water exercises will be very welcome. They will help to quickly restore the body and get in shape. Due to the weakened spine after childbirth, a woman is uncomfortable with classes in the gym or on the street. Water will remove the load and allow you to train with maximum efficiency.
To engage in water aerobics, you do not need to be a champion in such fields or to graduate from the corresponding university. Water aerobics is a good start for everyone.
For practicing this sport it is not necessary to be able to swim. All this for the simple reason that the water level during exercise should be at chest level. Many women use water aerobics for weight loss. Reviews about the exercises in the pool are numerous and for the most part are positive.
If you have joint diseases, you have a great desire to play sports, but do not want to go to the gym, you are not familiar with physical activity - aqua aerobic exercises are what you need.
During pregnancy, women need to constantly consult a doctor, as during this period the joints are weakened, and the likelihood of injury is very high. If you have a disease such as arthritis, then a medical consultation before class is necessary. Ask if aqua aerobics is useful for losing weight, the doctor’s review will convince you that the procedure is effective and also safe.
Water training is not only very productive, but also interesting. Any other exercise can get bored quickly over time. But training in water will help to achieve great results with a minimum load on all organs.
Knowledge you need to have before you start training
The term “water aerobics” means physical exercises performed by a person in water. Such exercises are the most common method for losing weight. This type of exercise belongs to fitness. Training takes place under the supervision of a coach. Most often these are classes in groups.
Before you begin intensive training, you need to learn a few simple points:
- Range of movements and exercises. Water aerobics includes not only a set of exercises performed with music. There are also elementary classes such as walking, jumping, squats. At these moments, you just need to carefully monitor the instructor and do whatever he says.
- The duration of the training should be no more than an hour and not less than half an hour. At this time, the main movements and warm-up are included. Before entering the water, you can also start warming up on land.
- The necessary shells. This is another big plus for those wishing to engage. Water aerobics does not require any special shells. All that is needed: a swimming cap and a swimsuit.
- People with extensive experience in fitness are advised to use not just a swimsuit, but a bathing suit. It will fit snugly over the entire body. An important tip is that the surface of the bottom of the pool is not smooth and legs may hurt when walking in the pool. It is especially important to know for those people who have sensitive skin. The solution to this problem will be special latex boots.
The benefits of doing aerobics
- Water has the property of creating a massage effect during wave vibrations. It has a beneficial effect on the whole body. Those parts of the body where cellulite was brought into shape due to improved blood circulation.
- The same massage effect not only tone the skin, but also strengthens the cardiovascular system.
- According to numerous reviews, it was found that the productivity of the brain increases significantly after training in water.
- In addition to a good figure, you also get strong immunity.
The psychological plus of these trainings is that a person catches fewer other people's views on himself, as he is in the water, which means he feels much freer. Very closely related are water aerobics and weight loss. Feedback and advice from participants in such classes suggest that water exercises help lose weight and bring your body to proper condition.
Helping Aqua Aerobics Slimming
What is the main plus of water aerobics? The benefits of losing weight, and reviews confirm this. It is very interesting that when training in water, due to the resistance provided by water, an increase in intensity literally doubles. Accordingly, the number of calories expended increases. Plus, water has a lower temperature than a person. Due to this, the body expends more energy to warm the human body.
Undoubtedly, if you choose between water procedures and regular aerobics, then if the goal is to lose weight, water aerobics will undoubtedly be a priority. You can verify this by reading the item - water aerobics for weight loss reviews and results.
The amount of calories burned in water aerobics
The amount of calories burned depends on two things: a person’s weight and level of exercise. Of course, for those people who are just starting to do water aerobics, the intensity of the classes should be minimal. If you still doubt whether water aerobics is effective for losing weight, reviews from people on the forums can convince you otherwise.
For those people who are engaged with an average level of intensity, you can see the following results:
- 68 kg - 170 calories in half an hour;
- 85 kg - 180 calories in half an hour;
- 115 kg - 250 calories in half an hour;
- 140 kg - 300 calories in half an hour;
- 160 kg - 350 calories in half an hour.
With regular exercises in water aerobics three times a week, the result will not be long in coming. After a few weeks, you can notice how the muscles come in tone, and on the scales the numbers will only decrease.
What is included in a set of exercises for weight loss
First of all, a warm-up. For those who are just starting their workouts, a simple walk in the water will suffice. After warming up, the main part of the training comes. For her, you need to do the whole set of exercises reported by the instructor. At the end of all basic tasks, you need to restore breathing and relax.
Beginners are advised to do no more than half an hour. With each training session, the training time needs to be slightly increased.
You will only get the most out of it if you follow the diet and avoid overeating. A more accurate diet and selection of the menu must be described taking into account the corrections of the trainer. Reviews about weight loss using water aerobics confirm this fact.
Basic aerobics program
The program includes several tasks. For those who are just starting to exercise, you need to master one exercise first, only then take on another. Often a mistake by a beginner is that they take up all the exercises at once and as a result do not understand why they did not get the desired result. This program is designed for you to train regularly three times a week. The water aerobics program for weight loss has many reviews, so do not doubt its effectiveness.
Water run
How is water running done?
- Take a standing position.
- Pull in your stomach and stay tense for a while.
- Start moving forward relative to your hips, not your chest.
- Alternately bring the knee of one leg to the chest, then the other. While one leg stretches to the chest, the second should stretch as far as possible in the opposite direction. Mach should be done with the opposite leg with the hand.
Bike in water
This exercise is designed with emphasis on the gluteal muscles and tendons under the knees. This exercise is especially suitable for people with a sedentary lifestyle:
- We begin to make a "bicycle". The legs should be all in motion, starting from the tips of the toes and ending with the top of the thigh.
- The muscles of the press should be in tension, as in the previous exercise. It is not recommended to twitch or stagger strongly during this exercise.
Diagonal run
- The exercise is very similar to the previous one. The difference is that the body should be more inclined forward. In this exercise, the load is more shifted to the press.
- The abdominal press should be as tense as possible to avoid bending the neck or back.
Maximum calorie burning - multiple items in one
Both arms and legs will work here. Carefully monitor the body during training. When throwing arms forward, muscles such as biceps, chest, and deltas (shoulder muscles) should be included in the work. When throwing hands in the opposite direction, opposite muscles are involved in the work, namely: triceps, back deltas and partially spinal muscles.
- The exercise begins with a vertical stand.
- The muscles of the press should be as tight as possible.
- Combine the movements of the legs with the crossing of the arms.
Water aerobics slimming reviews and results
Water aerobics for weight loss has a great effect on the human body. This is evidenced by thousands of reviews on various forums, on social networks, thematic sites and other information platforms. Some people are just starting to practice and this is their first sport. Others are quite experienced athletes, but they are moving here, since weight loss with the help of water aerobics gives more results and reviews prove this. Moreover, people's health problems disappear after several months of doing aerobics. It turns out that it is useful not only for weight loss, but also for health. Some lucky people after doing water aerobics for weight loss write their results in reviews, thereby motivating even more of those people who still have not started to engage in this sport.