Aqua aerobics or hydroaerobics is a set of exercises in the water accompanied by rhythmic musical accompaniment, which makes it possible for everyone to get in good physical shape, while improving the quality and tone of their lives. Today, water aerobics exercises are a popular movement of fitness programs. Water and its general physical properties magically transform the body from the inside and out. At the same time, the functioning of the circulatory system is restored, the functions of vital organs are activated, a healthy muscle relief is formed, unnecessary fat deposits go away, the skin becomes elastic. Such exercises help to stabilize the psychological state of a person.
Historical facts
Modern water aerobics exercises have their roots in ancient China, where warriors hone their combat skills in the water. In ancient Rome theatrical round dance was practiced to music, adorning the most vivid celebrations with round dance of nymphs and newts. In Russia, military training performances in the water are known, including walking at a distance without touching the bottom, and shooting at a target on the shore, “swimming while standing”. Subsequently, it was walking that became the main exercise of modern water aerobics.
What is the use?
Water has a healthy effect on the human body. The healing property that relieves nervous tension and muscle fatigue was studied before our era, when it cleared many physiological ailments, washing, hardening, and thereby healing.
Of great importance is the hygienic aspect of water aerobics exercises in water. This environment helps to cleanse human skin, activates skin respiration and the activity of internal organs. These unique features are widely used for therapeutic and recreational purposes for recovery from serious illnesses, operations, and traumatic injuries.
The properties
The aquatic environment has only its inherent qualities that have a valuable effect on the body, namely resistance, pushing out and hydrostatic pressure. These qualities have a wide range of fitness effects on the whole body, that is, they help the body to get in good shape.
The resistance of water during the movements of the human body is 12 times higher than the resistance of air and it is necessary to spend more effort than when practicing on land. That is why easily performed exercises in the gym are much more difficult to do in water. Persistent physical overcoming of resistance gives a significant load on the body and forms a training effect with weighting, contributing to increased stamina and better coordination of movements.
Ejection reduces the gravitational attraction of the body to the ground, and therefore the weight of the body decreases in water. Weight reduction leads to a decrease in the load on the muscles, musculoskeletal system (musculoskeletal) and the spine by about 30%, which is very important when performing strength exercise. It also explains the ease of performing many movements. Due to the pushing property, it reduces the percentage of injuries when performing jumping and running movements. Overcoming the force of pushing contributes to the qualitative development of muscle tone.
Weightlessness in water
The hydrostatic pressure of the aquatic environment creates a state of weightlessness and contributes to improved blood circulation in the human body, without increasing blood flow, as occurs when practicing on land. The volume of blood and its flow to organs due to this property increases. The urinary system begins to work especially efficiently with water aerobics exercises. This is very useful for those who suffer from excessive fluid retention in the body, namely diseases of the kidneys, cardiovascular system, high weight, varicose veins.
Hydrostatic pressure creates the effect of massage of the whole body, acting like a tight bandage, and when leaving the water there is a reflex relaxation of all muscles, which gives a feeling of relaxation and lightness, as well as release from stressful sensations.
Water aerobics - the key to health and beauty
The aquatic environment holds the human body well during exercise and provides him with buoyancy. There are water aerobics classes at various depths, on which the physical load on the musculoskeletal system depends. When immersed to neck level, a person holds only 10% of his weight. When immersed in a belt - exactly half its weight.
Rhythmic gymnastics on land involves the risk of damage to ligaments, bones, joints, muscles, while water aerobics helps to avoid injuries of the musculoskeletal system. With stretch marks after exercise, pain from accumulation of lactic acid in the muscles will not be felt.
The dense medium of water due to the great resistance that it exerts during training, promotes uniform muscle strengthening, creates ideal conditions for correcting posture.
Due to the reduced gravity, exercises help maintain joint mobility, which is especially important and useful at any age, not only in the elderly.
The most ideal temperature for water exercises with water aerobics for weight loss in the pool is about 28 degrees. The body at this temperature does not overheat, no matter how intense the exercises.
Training equipment
To increase the effectiveness of water aerobics exercises for beginners, many devices are offered that contribute to the correct load distribution during hydroaerobics.
- Water dumbbells are indispensable for strengthening resistance when doing exercises with hands.
- The water belt helps keep the body afloat in training at depth. The lower part of the body is free, which helps to increase the number of movements, to use more muscles.
- Gloves for water aerobics have membranes between the fingers, resembling frog legs. They help increase resistance.
- Plastic hand pads. They are also necessary to increase resistance.
- Swimming boards help support the body by increasing resistance in water.
- Aqua steps are step platforms that do not slide along the bottom.
- Noodles, flexible bright sticks - long cylinders of foamy material. They are used for training at depth, help maintain buoyancy, reduce body weight, increase resistance.
- Weighting for legs in the form of flippers, special boots increase the effectiveness of classes several times.
Difficulty levels
There are three levels of fitness aerobics programs. It is undesirable to engage in such gymnastics for people with obvious contraindications to active exercises - prone to epilepsy, with coronary heart disease, current colds, and with an allergy to chlorine.
The first level groups are beginners and the elderly. Exercises are carried out while standing in the pool. Weights gloves, water dumbbells, boards, weighted weights for the simplest exercises are used from the inventory. Within 2-3 months of training, the muscles are strengthened in the first group, metabolic processes are activated, the work of the cardiovascular and respiratory systems is normalized, as well as the functional activity of the body. Gradually, from the first group they are transferred to the second, where classes are held in a "balanced" state.
In the groups of the second level in a "suspended" state are given with the help of a water belt. In this group, the intensity and number of exercises increases, the amplitude of movements, pace and difficulty increase. During classes in the second group, working capacity increases, the well-being and quality of the exercises performed improves.
The third group is transferred after lengthy classes in the second group. In this group, a “balanced" state is achieved without the use of aqua belt. The third level of complexity requires training and endurance when performing entire sets of exercises, as well as the desire to achieve great results.
How to do exercises
In water aerobics, there are basic basic exercises. These are walking, running, jumping, rifles, pendulums, elements of swimming. These basic exercises are performed differently, depending on the level of training. Exercises are performed on site, with turns around you, with advancements back and forth, with the help of hands - helping resistance, without arms - for complication, working with your hands in the opposite direction. Feet can be placed in different ways - on yourself, away from you, with a turn in or out. The different effect of the same exercises for weight loss for beginners is achieved when they are performed at different depths, with or without support, body position in water and equipped equipment.
How to lose weight
In addition to the above health effects, there is one important result that experts jokingly call a “side effect” - quick calorie burning, which contributes to effective weight loss. It is the buoyancy power of water that favors effective exercises with water aerobics for overweight people, for whom classes on land constitute some difficulties.
- In water aerobics classes, an additional amount of calories is burned due to the temperature of the water, which is lower than body temperature, but not lower than 18 degrees.
- The most important aspect in water aerobics is the psychological moment, especially for people with a large complexion. Due to the ability to hide most of the body, overweight people feel more confident and comfortable in the classroom. They can afford complete freedom of action and engage with pleasure and satisfaction from the results, not embarrassed by their large size.
- When performing exercises in water, intensive hydromassage is performed - an auxiliary tool to counter cellulite, up to getting rid of it.
- In aqua aerobics classes, the effect of double action occurs - the energy from exercises is directed to the work of muscles inside the body and outside - to continuous resistance to water.
- Exercises are accompanied by a non-stop release of energy to maintain the temperature balance of the body.
- For a guaranteed loss of extra pounds, you need to do 2-4 times a week for 45 minutes.
- On the day of class, eat 2 hours before class and only 1.5-2 hours after class. You can’t limit yourself in the variety of food, eat often, but in small portions.
Exercises for the abdomen and hips
In order to remove excess fat from problem areas, it is necessary to perform water aerobics exercises to lose weight in the abdomen and sides at a depth and in a "suspended" state, that is, without touching the bottom.
The abdominal muscles tighten well when performing exercises with the legs drawn to the stomach, chest and chin in a bent form alternately at least 10 times.
Bouncing at depth with bouncing - exercises for the abdomen in water aerobics work effectively with problems in critical places. Within 5 minutes, turn the case to the sides until tension is felt on the sides.
Swinging legs back near the pool edge will help to tighten the muscles of the hips and buttocks. Raise legs alternately as high as possible, 10 times each.
Aqua aerobics exercises for the press are performed in a reclining position in the water, holding the handrails with your hands above your head. Perform the “bicycle” and “scissors” movements with your feet for 5-8 minutes or do several approaches for 2-3 minutes.
Recommendations of specialists
- When performing exercises, you do not need to increase the speed of movements. This will not result in the efficiency that is expected with exercises on land.
- Aqua aerobics classes are recommended to start with minimal loads to give the body time to adapt to the new environment.
- The duration of water activities depends on the physical condition. People who are poorly prepared physically should be engaged in no more than 35 -45 minutes. If you feel well, you can extend your classes for up to 60 minutes. For trained, trained people with a level of physical fitness above the average occupation lasts 60-90 minutes. Starting classes in water aerobics, do not forget about your age. It is unsafe to get involved in exercises that subject the joints to heavy overload.
- Before doing aerobics, you need to warm up either near the pool in the form of warming up exercises, or in the form of intensive swimming for 5-10 minutes.
- It is believed that 15 minutes of intensive training in water equals 45 minutes of training on land.