Today, water aerobics is a fashionable and very relevant direction. The benefits and contraindications will be carefully considered today in our article.
Why is water sports so attracting human attention? Life was born in water, so from the youngest age children swim with great pleasure. And when there was an offer to play sports not in the hall, but in the pool, for many it seemed very attractive. However, this topic requires further study to determine how suitable is aerobics for you, the benefits and contraindications should be carefully weighed before making a decision. Better yet, consult a professional fitness trainer or therapist.
What are the pros
Someone may go to train in the pool due to the fact that he likes to contact with water, as opposed to having to sweat in a regular room later. However, this is not only what distinguishes water aerobics. The benefits and contraindications are now widely known, so that everyone can make a choice for themselves.
So, let's look at the main advantages. First of all, both trainers and their wards note that the results from any exercises performed in water are much better than similar ones that are performed on land. Why it happens? Because the resistance of water is higher than air. Therefore, the load on the muscles is very high.
But this is not all that distinguishes water aerobics. The benefits and contraindications must be negotiated at the first, introductory, lesson with a trainer, so no one will begin training without a thorough briefing. But in fact it is the safest sport. Pregnant women, as well as older people, can deal with it. In this case, the probability of injuries and sprains is minimized. Everything that yoga achieves through years of training (the smoothness of each movement), the water provides itself.
Pain after exercise is another factor that stops women from going to the gym. Water aerobics classes completely exclude this. The aquatic environment prevents the production of lactic acid, which is the cause of severe pain. The next day you will feel light in your whole body and want to repeat.
What to think about
Water activities alone are very helpful. However, it is very important to consider its composition. Many modern pools have systems in place that dispense with chlorine. Water is disinfected using ultrasound, silver and other technologies. Therefore, choosing a pool, at this point you need to pay special attention. But if, upon entering the room, you smell chlorine, then it is better to abandon regular classes. This is especially true for pregnant women and people prone to allergic reactions.
Almost everyone noted that after visiting the pool, the skin becomes dry and becomes covered with white coating. Thus, a tool that is designed to protect us, spoils the skin and hair, affects the respiratory system. Leading gynecologists urge women to be careful when visiting the pool. Chlorinated water leads to a violation of the microflora of the vagina.
However, an open pond can be even more dangerous. Therefore, if in the summer the coach offers to transfer classes to a river or lake, it is better to refuse. Water that does not meet sanitary standards can lead to allergic reactions, and hundreds of pathogenic bacteria can cause the development of a disease.
A pregnant woman should be attentive to the recommendations of doctors, as well as to her own feelings. Any discomfort should be a signal to stop training and alert the trainer. During the lesson, you cannot force yourself to do the exercises, but do them only when they are pleasant.
For a person over 45 years old
Most often, it is after this milestone that back pain, shortness of breath, and unpleasant sensations in the joints begin to disturb. This is enough for a person to refuse to go to the gym. However, aerobics classes are ideal for these cases. Water can greatly reduce the load on the spine, which helps better than sitting on the couch. In addition, after going through a series of workouts, you will feel that your back muscles are strengthening, which reduces pain.
For expectant mothers
Recently, aqua aerobics for pregnant women has become very popular . Moscow is always the first to pick up new products and translate them into a form acceptable to the consumer. That is why in the capital began to grow fitness centers equipped with swimming pools. It is very convenient that for classes you will not need a large depth, a maximum of one waist.
Classes in the pool are shown for all expectant mothers. Swimming is very pleasant, it allows you to quickly bring your muscles into shape, but it does not overload the body. The pool has a beneficial effect on blood circulation and the cardiovascular, as well as excretory system. Exercises in the pool give good physical activity, this increases endurance, and it will be easier for you to survive childbirth.
Expert opinion
The trainer in water aerobics, Ekaterina Lyubimova, the head of the club in Medvedkovo, explains to every pregnant woman that the goal of the classes is not to become a model overnight, but to prepare your body for the baby to be born. In the classroom, much time is devoted to diving under water. This will help the mother and baby get used to the temporary lack of oxygen that they will have to face during labor and passage through the birth canal. In addition, mom trains breath holding, which means that it will be much easier for her during attempts.
Any water aerobics trainer will tell you that those women who attended the training did not have any problems during childbirth. In parallel, they master important breathing techniques, and physical activity will allow the baby to take the right position in time.
How do training affect the physical condition of expectant mothers
Initially, it is worth asking the opinions of your obstetrician-gynecologist. If he does not mind, then sign up for classes. In this case, you should not even think for a long time, the ideal option is aqua aerobics for pregnant women. Moscow is the city that is ready to offer you hundreds of options for clubs, sections and pools, where they practice such classes. Below we will consider the most popular of them.
So, in the water, the future mother trains the muscles of the legs and perineum, abdominals, back and shoulder girdle. Entering the pool, you become 10 times lighter, as a result, the spine rests. The movements that you will perform under the guidance of a coach allow you to relieve cramps, stretch your ligaments, and improve blood supply to the entire body.
When to start pregnant
Aqua aerobics clubs adhere to a similar program, which allows significant results to be achieved without special loads. The Looking Glass Club is becoming very popular today. Leading specialist Maria Kireeva works with groups and individually. She argues that you can’t think of anything better than training in the water. This is at the same time a very careful and serious load. In the first trimester, it is very important to actively visit the pool. In this case, the risk of gaining extra pounds will be practically zero. In the second trimester, if the pregnancy goes well, you can continue intensive training with a lot of emphasis on stretching. The third trimester should be devoted to calm swimming and breathing exercises.
Exercises
The future mother should begin the workout with a warm-up. It can be simple swimming from side to side. Then a series of routine exercises are performed to warm up the muscles. Swinging legs and arms, jumping and squats. The first basic exercise is underwater walking. There is nothing complicated about this, only the knees need to be raised higher. Exercises for the hips - this is another complex that the instructor selects individually. These are raising and lowering legs, rotation and lunges, as well as squats. Exercise for the muscles of the back, abs and pelvic floor is another serious block. Usually they are carried out holding on to the side. As a rule, this is lifting the legs at different angles.
After training, you need a little rest. At this time, you can lie on the surface of the water or play with the ball. The next block is breathing exercises. These exercises are nothing complicated, these are ordinary diving, inhaling and exhaling with holding your breath. Finally, stretching exercises await you. They help normalize the pulse and relieve tension.
Water aerobics for weight loss
Very often, after the birth of a baby, women come to the gym precisely with this problem. Ask an experienced trainer, and he will surely say that the best choice is aqua aerobics. The results will depend on desire and on proper nutrition, but one thing is certain: up to 500 kcal can be lost in one workout. Following a diet, you can lose 6-8 kg per month with intensive training 3 times a week.
At the same time, the exercises largely repeat the ones already listed. This is walking and running in place, swinging legs, squats, pulling up to the side of the pool and much more. The program is created for you by the trainer individually.
It is very important to record the results that water aerobics gives you. "Before and after", fixed in kilograms and centimeters, will serve as the best incentive to continue classes. For six months, you can lose a few tens of kilograms or just make your figure more toned.
Leading clubs
Today there are a lot of them in Mokva. This is the already mentioned "Through the Looking Glass", which is located at ul. Kantemirovskaya, d.6, building 1. Judging by the reviews, attentive and competent instructors work here. Separately, groups for pregnant women work. A club card for a year costs 18,000 rubles, and for 6 months 11,000.
“Fitness Factory” is not just a club, but a well-developed network that offers guests the opportunity to find a healthy body. You are waiting for qualified specialists who will help you undergo the necessary training and create an individual program that will suit you. The cost of a subscription is 17500 rubles per year.
Club network Dr. LODER invites old and new customers to visit the pool and learn to swim, as well as do water aerobics. It offers several pools, the water in which passes a unique treatment system. There are five saunas, a large gym, and in addition, an instructor will work with you individually. The cost of an annual subscription is 16,000 rubles.
Thus, you can make a general picture and decide for yourself whether aqua aerobics is right for you. We quoted the average prices, there are elite clubs where the annual subscription will cost you 35,000 rubles, but the choice is in any case yours.