Water aerobics for weight loss - benefits and sets of exercises in water, reviews and results

What is water aerobics

There is nothing incomprehensible about ordinary aerobics or fitness classes in the gym; there are a huge number of videos and photos with training results. However, not everyone likes to go to the gym, carry iron or sweat on the treadmill. This is where the question arises: is it possible to lose weight through water aerobics? The pool and water are a wonderful atmosphere for all people who love to swim. Water aerobics is a special set of exercises that is performed in water. Small weights may be used or the workouts may be performed using only body weight.

Water aerobics for weight loss has its own characteristics, which become a decisive factor when choosing a method for maintaining the health of the body and getting rid of extra pounds. This sport will be an excellent choice for people who:

• love group activities where you can socialize;
• cannot bring themselves to exercise at home and need a specific training program;
• want to lose weight while listening to music;
• they love water, but do not know how to swim: special belts are used during classes;
• they want to swim, but they are tired of simple swims in the pool.

Such workouts are useful not only for those who want to lose weight, but also for people who want to strengthen their immunity and keep their muscles in good shape. The results of the exercises will be noticeable, especially if you follow a diet and get a good night's rest. You should exercise regularly, because only systematic training will give noticeable results.

Exercise equipment

There are many different types of exercise equipment and additional accessories for water aerobics. Here are some of them:

Aqua Dumbells - used during water training to enhance the effect of strength training, which will not only help strengthen the muscles of the arms, but also stabilize the cardiovascular component. Cuffs - support the body in the water.

Noodles is a water stick. It is made of polyethylene or foam rubber, which gives the product additional flexibility and lightness.

Gloves needed to enhance water resistance

Swimboard

Waist Belts – These belts have a foam core that helps the body maintain buoyancy while performing aquatic exercises or while water skiing.

Pros and cons of water aerobics

The main advantage of this sport is that there is no load on the spine or joints. This allows you to train even for people who are contraindicated for strength exercises and expectant mothers. The pros and cons of water aerobics should be found out before going to the pool. First you need to visit a doctor who will confirm that water procedures are not contraindicated for you (for example, if you have problems with the genitourinary system). You can understand whether water aerobics helps you lose weight by looking at the following advantages of this type of training:

• the lowest probability of injury to tendons, ligaments, bones or muscles;
• a variety of exercises that help you lose weight without boredom;
• the absence of stress on the back and lower back opens up the opportunity for pregnant women and people with injuries to train;
• in one water aerobics workout, a person burns up to 700 calories;
• while you are exercising, your body will not sweat;
• training in water strengthens all muscle groups;
• If necessary, you can increase the load using special devices;
• water aerobics classes are effective against cellulite and excess weight;
• training in water helps normalize sleep and get rid of stress;
• Even those who cannot swim can burn extra pounds this way.

The benefits of this method of losing weight are what make water aerobics classes so popular. The disadvantages include only a few points, for example, the likelihood of an individual allergy to bleach. This substance is actively used in swimming pools to prevent the development of microorganisms and protect the health of visitors. Some people experience skin irritation, eye irritation, and in extreme cases asthma attacks.

Failure to comply with the rules of conduct during water aerobics training may result in an exacerbation of ear diseases. This sport is just gaining popularity, so the cost of classes is still high, but you can save money by purchasing a subscription. Smaller pools will have a lower price, and elite fitness clubs also charge for the brand. Keep in mind that losing weight, strengthening muscle tone, and getting the maximum effect can only be achieved by training with a qualified trainer.

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General recommendations for water training

If you've never done water aerobics, find a professional trainer to teach you the technique. Start studying on your own only after his approval.

Water aerobics classes are conducted in pools on 1-2 separate paths at a depth of up to 1.5 meters. Thanks to this, people who are overweight, cannot swim, or are pregnant can train effectively.

There are also groups that train at a depth of 2 meters - join them when the previous load seems easy.

For exercises, the trainer will give you equipment:

• aqua gloves;
• aquabelt;
• burdens;
• noodles;
• rubber poles, turntables, sticks;
• flippers;
• water dumbbells and foam barbells.

You buy a swimsuit and a rubber cap and bring it yourself. If you are allergic to pool disinfectants, make sure you have swimming goggles.

Eat at least 2 hours before training. Before class, take a cooling shower to prepare your body for cold water. Enter the pool gradually; jumping from the side and sudden dives will lead to heart pain.

There are no complete contraindications to water aerobics. The exercises can be performed by people prone to seizures, those who have had heart attacks, those with osteochondrosis and pensioners, but always under the supervision of a trainer.

Water aerobics is a cardio exercise, so you need to monitor your heart rate throughout the workout.

The benefits of water aerobics

The ability to lose weight is not the only advantage of exercising in water. The benefit of water aerobics is that you can make your figure slim without working with weights. Staying in water improves your mood, helps get rid of negative energy, and normalizes sleep. According to reviews from girls, with the help of such water gymnastics you can get rid of the belly after childbirth, cellulite and simply improve the condition of the skin. During water aerobics the following are involved:

• shoulders;
• abs and sides;
• buttocks;
• breast;
• hands;
• hips.

Water aerobics for weight loss

All a person needs to do is repeat the exercises after the trainer. The benefit of water aerobics for weight loss is that no additional means are needed (sports supplements, magic teas, etc.). Losing excess weight will occur due to proper nutrition and the exercise you receive in classes. The following factors help you lose weight in water:

1. Muscles work actively due to the resistance that the body encounters in the water during movements.
2. The water temperature is always lower than human temperature, so the body begins to release additional energy for heating and excess fat deposits are burned.
3. Water aerobics speeds up the metabolism in the human body.
4. In one intensive session in the pool you can lose 500-700 kcal. An athlete who participates in a high-speed ski race loses the same amount.

Nutrition during classes

To lose weight, you need not only to do water aerobics, but also to limit yourself in food and follow a drinking regime. You need to follow the principles of proper nutrition:

1. Do not eat two hours before and after training. To suppress your appetite, you can drink a glass of kefir.
2. Eat a lot of dairy products, fruits and vegetables.
3. Eliminate sweets, flour, pickles, smoked foods, fatty and fried foods, and alcohol from the diet.
4. Introduce water-based porridge, lean meat and fish into the menu.
5. Drink more regular still water. Avoid any sugar-sweetened drinks. Try to drink less tea and coffee.

The diet depends on what time of day the training takes place. When compiling it, you need to be guided by the following recommendations:

1. If your workout is in the morning, be sure to have breakfast before it. If possible, then in two hours, but it can be a little later. For breakfast, some kind of porridge is suitable, for example, oatmeal with dried fruits. For the rest of the day, you can eat steamed and lean fish or meat, dairy products, and vegetables.
2. If your workout is scheduled for lunchtime, be sure to have a good breakfast, for example, a white omelette. After it, you can eat a portion of steamed vegetables.
3. If your workout is in the evening, be sure to have a hearty breakfast that day. For lunch, cook fish or meat. Have a few snacks of vegetables and fruits. It’s better to skip dinner and drink a glass of kefir before going to bed.

Water aerobics exercises for weight loss

Before any sport activity, it is necessary to warm up. Water will prevent injury, but you need to warm up your muscles. Exercises should be performed in the air: several bends to the sides, forward and backward, do 10-15 squats, rotational movements with your arms. Next, you can perform water aerobics exercises for weight loss:

1. For the waist. Clasp your hands near your chest (they should be under water), press your elbows to your stomach. Bend your body in all directions one at a time.
2. Hips, belly. Find an area in the pool so that the water is at chest level when you sit on the bottom. Place your hands behind you, swing your legs down and up, then perform “scissors” (cross swings).
3. Legs. Spread your feet hip-width apart and you should be shoulder-deep in the water. Perform a jump and at this time bring your legs together and spread them again until you land on the bottom.
4. Buttocks. Stand at the handrails, grab them with your hands, keep your back straight, move one of your legs as far back and up as possible. Repeat for each 10-15 times.

Contraindications

Anyone who wants to lose weight in this way must take into account some contraindications of water aerobics. It is recommended that you consult your doctor before enrolling in any sport. Physical activity using water aerobics for weight loss is prohibited in the following cases:

• there are diseases of the genitourinary system;
• an allergy to chlorine was detected;
• have any skin diseases;
• in the presence of colds, bronchitis, asthma;
• a person is undergoing rehabilitation after a heart attack or fracture;
• in the presence of convulsive symptoms, osteochondrosis.

Herbalife Products

For the best effect, you need not only to train, but also to maintain the correct diet. This will help with high-quality foods rich in nutrients, avoiding flour and sweets, and taking dietary supplements that stimulate weight loss. Herbalife offers a good selection of products that allow you to lose weight faster and more comfortably. We recommend paying attention to the following products: balanced food in a glass “Formula 1”, protein mixture “Formula 3”, Herbalife 24 recovery shake, Herbalife balanced breakfast. You can get acquainted with the composition and beneficial properties of these products on the website herbalife.ru.