Water exercises are very useful: they improve the cardiovascular system, strengthen muscles, increase endurance and resistance. Water supports the body, so the likelihood of damage to the muscles, bones and joints minimum here.
Water aerobics is most often involved, up to his chest in water, so these exercises are available not only for swimmers, but also for people who cannot swim. If you feel that you are ready to experiment, learn more about the exercises in the water and how to use water as a sports projectile.
What is water aerobics?
Water aerobics is a set of exercises and rhythmic dance movements that are performed in water. There are different programs: from basic to advanced. Beginners make in water of various movements of hands and feet. Advanced programs include complex dance and gymnastic exercises. Aerobics classes are held under the guidance of an instructor, sometimes with music.
Although usually exercise performed by immersion, waist or chest, there may be lessons in deep water. Then used to support various floating objects. To perform some of the exercises require boards, flexible stick (noodle) and Aqua drives. The lesson lasts about 40-50 minutes. It begins with a warm-up and stretching exercises. The program often includes both aerobic and strength exercises.
The main task Aqua-aerobics - exercise cardiovascular system. In addition, overcoming the resistance of the water can evenly to develop all the muscles that make muscles stronger, resilient and hardy.
Who is the water aerobics?
Water aerobics can engage people of all ages and skill levels. When immersed in water for the breast, body weight decreased by approximately 85-90%. This significantly reduces the load on the joints, and water aerobics is an ideal choice not only for healthy people, but for those who suffer from arthritis, diseases of the cervical and lumbar spine, obesity and consequences of stroke. People who find it difficult to exercise on land, calmly deal with them in the water. Still, before Aqua aerobics, be sure to talk with your doctor.
How many calories are spent on lessons, Aqua aerobics?
Because of the need to overcome the resistance of water, water aerobics require a large amount of energy than the same exercises on land. On average, during the hours spent from 450 to 700 kcal.
Advantages of Aqua-aerobics
Water has several advantages that make the exercise safer and more pleasant than the same exercises on land.
Water provides the body with buoyancy and support. When immersed in water up to your neck, a person has to keep only 10% of their weight. When immersed to the waist - 50% weight. Risk of damage to the joints, bones and muscles, which are inevitable in the practice on land, in water is greatly reduced. After doing aerobics you are unlikely to experience pain and discomfort.
Water is a denser medium than air. It has a greater resistance during training. Therefore muscles evenly strengthened, and the results of activities in the water become visible more quickly than the results of the same exercises on land.
Water exercises help to increase the mobility of the statutes. Because in water the force of gravity is less, the person may perform a greater range of movements. This helps to maintain joint mobility, which is especially important in old age.
During exercise in the water creates a more pleasant temperature than when doing sports on land. During exercise in the water body does not overheat. The ideal water temperature for Aqua aerobics - 27-28oC.
Disadvantages Aqua aerobics
To aerobics, you need to go in the pool.
The cost of classes varies greatly. In some aquacentre passes can be bought in every other lesson will be charged separately.
In the water the weight of the body is smaller, so water aerobics safer workouts on land. However, and losing calories at the same time not so significant as in similar duration exercises on land.
Security when doing water aerobics
Water aerobics is a safe and enjoyable form of exercise, but it requires compliance with certain rules:
1. Be sure to consult with your doctor before starting training. Concomitant diseases, injuries, taking certain medications and other factors can affect your ability to safely try a new form of exercise.
2. Never train in the water alone. Even an experienced swimmer can get into a situation that requires the intervention of another person.
3. Before diving, check the water depth. Jumping and diving in the pool with insufficient depth of water can cause serious injury.
4. If you train outdoors, use a cream with sun protection factor 15 or higher.
Equipment and clothing
You will need a swimsuit or swimming trunks, although some programs involve Aqua-aerobics wearing velocipedes or special costumes. Make sure that the bathing suit does not restrict your movements and however tightly hugs the body. Before the first lesson, be sure to try on the swimsuit.
Slippers for Aqua aerobics will provide good adhesion to the floor and sustainable position in the water. These shoes will protect the feet from scratches and dents in the floor of the pool. It can be bought in many sports shops.
For training to diving glasses will be needed. They will protect the eyes from chemicals and bacteria in the water. If you are not going to dive, you can stay in regular glasses or contact lenses.
The cap will keep your hair, not allowing them to fall down on your face and will also protect them from the harmful effects of water contained in the chemical.
Implements for Aqua aerobics is often provided by the club or swimming pool during training. Here are the most common accessories.
Water dumbbells: designed to increase resistance during movement of the hands in water.
Belt: keep the body afloat and are often used for exercises in deep water. The belt helps to maintain the desired position of the body during a workout at a great depth. The lower part of the body is released, which helps to increase range of motion and use large muscle mass.
Gloves with webbed fingers allow you to increase resistance in the water.
Pads for hands from plastics to increase resistance when working on the water
Boards for swimming: support the body and increase resistance in the water.
Aqua steps: step aerobics you can do in the water. It uses special non-slip step-platform.
Flexible stick (noodle): this is a cylinder of foam material with a diameter of approximately 10 cm In water they can be used with different purposes: to help increase resistance to maintain buoyancy and reduce the weight of the body during practice at depth.
Exercises in water
The training program is designed so that all of the major muscle groups. The main load during training falls on the lower part of the body with the most muscle mass. In class we use various combinations of movements of the legs: bend, Mahi, squats, and walking and Jogging in water.
Here are some examples of exercises that are often used in the classroom for water aerobics.
Ski step.
Stand up straight, shoulders down, the blades fold back. Legs slightly bent at the knees. Take a wide step forward with the left foot and right hand, simultaneously, the low Mach. Immediately, without pause, take a step forward with your right foot and max left hand. Mimicking the motion of the skier to move forward, holding the body upright. This is a universal exercise uses almost all muscle groups.
Lunge. Lower your shoulders and tighten your back and press. Bend your right knee and sharply push before a leg to the end of the straightening her and pointing the toe up. The movement resembles a heel kick into the belly of an imaginary opponent. At the same time stretch to toe with the left hand. Do not linger in this position, immediately bend your knee and lower your arm and leg back to the starting position. Then the left foot follow a similar impact. Strengthen abdominal muscles, external, anterior and posterior surfaces of the thighs, and also buttocks.
The "float". Stand up straight, arms at your sides. Not pushing down from the bottom, bend your knees, pulling them to his chest and raising to the surface of the water, socks drawn down. At the same time straight arms deployed down palms do the heavy downward movement. Shoulders should remain above the water. Do not move the body from the vertical and reach the top up - this will help to stay afloat. Strengthen abdominal muscles, especially oblique.
At the first class focuses on the development of correct body position, breathing techniques and movements. As the acquisition of basic skills, workload increases.
Remember that during activities in the water, the heart rate is not the most reliable indicator of the intensity of the load. Studies have shown that during Aqua aerobics, you can achieve the same results as when training in the gym, but the pulse will be lower.
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