This type of aerobics is often underestimated, perceiving it as a kind of water entertainment for those who are unable to swim or those who can not afford serious loads. If you are also affected by this stereotype, we will try to dissuade you. But if you are really interested in what water aerobics is, reviews will not replace personal experience. We will tell you what training in the water is and how to choose a good training place.
So, this water gymnastics can offer a lot of advantages to those who for some reason are not suitable for classes in the gym. This is the best aerobics for pregnant women. It is shown during periods of rehabilitation after various conditions. Exercises in water can significantly reduce the load on the joints and spine. The risk of injury is minimal, all movements are performed smoothly, since it is necessary to overcome the resistance of water. It is in this resistance that the main secret lies: the simplest onshore movements in water require a significant effort. Especially effective is water aerobics in the presence and proper use of appropriate equipment. We will talk about him a little later.
Many of those who want to try such exercises are stopped by the inability to swim. There are several varieties of training. There are classes that are held at shallow depths with support on the legs. Classes in a shallow pool are suitable for those who suffer from respiratory diseases (of course, after the approval of a doctor), as well as those with vestibular disorders. Training can be carried out in a special belt that holds on the surface.
Equipment
Depending on the type of training, different equipment can be used in the classroom. The most common subject is noodles. It is with this flexible “stick” that water aerobics is most often associated. Reviews say that this shell develops well the ability to maintain balance, and balancing on it, for example, with your legs, requires the work of all the muscles of the back. Among other shells are special gloves with membranes, as well as dumbbells of various shapes (round or triangular). Their weight is small, however, water resistance is 12 times stronger than air resistance, so efforts will need to be applied much more than it seems. To increase the load on the legs, there are flippers, weighting materials, as well as special lightweight boots. Just keeping your feet down in these boots is not an easy task in itself.
Programs
The principle of constructing a workout corresponds to the organization of classes on land. First, a warm-up is performed, which helps prevent the occurrence of cramps and sprains. This is followed by the main part, which, depending on the level of preparedness, can last from 20 to 40 minutes, and the lesson with stretching exercises ends .
The main part may include general rhythmic exercises (for beginners), balance training, strength elements. More advanced groups are offered special classes with equipment that increase water resistance, as well as training with kickboxing elements, running programs. Interval training, stretching, group exercises - all this can also be offered by water aerobics. Reviews show that water exercises are mistakenly considered suitable only for low-trained people. Aerobic and power load in advanced groups is sufficient for more trained trainees.
Security measures
Even such a safe form of training as aqua aerobics has contraindications. Reviews confirm its safety during pregnancy, but consider the temperature of the water. But serious vestibular disorders and the presence of asthma can become, if not an absolute contraindication, then a serious limitation. The doctor may refuse to refer to the pool in the presence of skin and infectious diseases. Chlorinated pool water is not suitable for everyone. Therefore, choose a training place based on the characteristics of the pool, as well as the availability of a sufficient number of diverse equipment and the possibility of alternating training programs.
Efficiency
What are the results of water aerobics? The reviews confirm that it significantly helps to strengthen the back muscles and get rid of cellulite, of course, provided that you exercise at least 2 times a week. Good results are achieved by those who combine training in the water, visiting the bath and special diets for weight loss. In addition, the unusual movements and the variety of training programs will not let you get bored and will make each visit to the pool pleasant and long-awaited.