Aqua aerobics: everything you need to know about training in water

If you are tired of working out in the gym and want to try your hand at a new fitness trend, aqua aerobics is a good option. Many people underestimate water exercise – they consider it too light and unable to keep the body in shape. But this is not the case. We tell you what advantages aqua aerobics has and how it helps you get rid of excess weight.

What is aqua aerobics

Aqua aerobics is physical exercise in the water with rhythmic music. And it is not necessary to be able to swim – classes are held at a shallow depth. Their peculiarity is in the additional resistance – in water it is much higher than in air. Nevertheless, training in a swimming pool is usually less stressful than in a gym. Since water has an expulsive force, the load on the musculoskeletal system is reduced. In addition, muscle and skin tone is improved.

Aqua aerobics and aqua jogging should not be confused. The latter refers to running in the water, and, as a rule, such classes are held at depth.

Advantages of aqua aerobics

There are practically no contraindications – aerobics in water can be practiced by almost everyone. Such exercises are suitable for pregnant women and the elderly.

No muscle pain during exercise – during water exercise, lactic acid does not accumulate in the muscles.

Low risk of injury – if the exercises are performed correctly, it is almost impossible to get injured.

Classes are useful for the body as a whole – aqua aerobics improves general health and helps with various ailments: gets rid of back pain, muscle and joint pain, develops endurance, strengthens the cardiovascular system, corrects posture, normalizes sleep.

The load on the joints is reduced – thanks to this feature of water fitness can be engaged in it and people with limited mobility.

Water aerobics for weight loss

Water aerobics is a good way not only to improve the general condition of the body, but also to lose excess weight. During one training session you can spend about 300-600 calories depending on the intensity of the exercise, metabolism and individual characteristics of the trainee.

The effectiveness of such exercises can be explained by the natural property of water – to resist everything that moves in it. In order to overcome it, the body has to use all muscle groups, thanks to which more calories are burned. In addition, massage movements of water stimulate the muscles, tone the skin and “accelerate” metabolism.

In addition, the temperature of water in the pool, as a rule, 5-10 degrees below body temperature. The extra energy you will spend to warm up.

Aqua aerobics training

How the classes are held

Before the beginning, those who wish to participate are distributed into groups depending on the level of training – beginner, intermediate and advanced. For beginners, training lasts about 30-40 minutes, and participants perform the simplest exercises. The intermediate level involves a session lasting 50-60 minutes with more complex complexes. At the professional level, the time increases to 60 minutes, with almost no breaks, and the most intensive exercises are included.

In general, water training is based on the same principles as regular aerobics. It consists of a warm-up, the main part, working out the “problem” areas and the warm-up (recovery exercises at the end). In the main part, complexes for different muscle groups are performed. The exercise itself is accompanied by rhythmic music.

Training equipment

During training, you may need special equipment that is used specifically for exercises in the water. They are most often added at the intermediate and advanced levels.

Noodles – a flexible foam pole that supports you in the water during your workout and creates extra resistance with the water.

Aquagantels and foam foamaqua rods.

Aqua gloves – create extra resistance with the water when doing arm exercises.

Wrist and ankleweights.

Aqua belt – helps you stay in the water at depth.

Expander.

Ball.

Tips for an effective workout

To make your workout as comfortable and effective as possible, pay attention to these recommendations.

• Choose a comfortable, stretchy swimsuit/swimwear that won’t constrict your movements.
• Do not overeat before your workout – it is better to stop eating about 1-1.5 hours before.
• Drink enough fluids during your workout, preferably mineral water without gas.
• Listen carefully to the recommendations of your fitness trainer.
• Do not overload the body: the intensity of loads should be increased gradually.
• Be sure to shower both before and after training.