Water aerobics - reviews and results of a thinner girl

What is water aerobics

For some people who want to lose weight, standard gym workouts, such as fitness or strength training, are not suitable.
For some they do not bring results, for others they cause boredom. The solution for them will be water aerobics for weight loss - a set of exercises performed in water that helps reduce body weight. The classes will appeal to all people who love swimming. Water aerobics exercises for weight loss are performed both with your own weight and with additional weights. The technique has its own characteristics that determine who it is suitable for. Water aerobics for weight loss will help people who:

• are overweight;
• love to study in groups;
• want to swim, but find regular sessions in the pool too boring;
• need a specific training program;
• do not have the willpower to study independently at home;
• love to swim.

Water aerobics is effective not only as a method of losing weight. It can be practiced to strengthen the immune system and maintain muscle tone. In combination with proper nutrition and adherence to a sleep and rest schedule, the result of losing weight will be noticeable after just a few water aerobics classes. One of the most important conditions for achieving success is systematic training according to a schedule.

Recommendations for Beginners

Water aerobics for weight loss in the pool has, without exception, positive reviews and results: the training process itself cannot but give positive emotions, and the results are in the form of lost kilograms of the body, firmness and elasticity of the skin and a charge of vigor and energy for the rest of the day.

Note! For greater effect, it is very important when practicing water aerobics to follow a daily routine, eat a special diet and attend training regularly and in a timely manner.

So, exercises in the pool help not only to lose calories, but also improve your overall well-being, and exercises also help you find new acquaintances and feel truly alive!

Benefits for weight loss

Water aerobics will help any woman achieve a slim figure, but its beneficial effects on health do not end there. Regular exercise in water will help get rid of negative energy, improve your mood, and normalize sleep. Intense workouts help improve skin condition. Reviews from those who have lost weight say that water aerobics helps remove belly fat and fat after childbirth. When performing exercises, the following muscles are used:

• shoulders;
• hips;
• press;
• hands;
• sides;
• hands;
• breasts;
• buttocks

Separately, it is worth mentioning the benefits of water aerobics for the figure. Weight will decrease through moderate physical activity and proper nutrition. Weight loss is achieved through the following points:

1. Due to the water resistance that the body encounters during movements, the muscles work as actively as possible. A hydromassage effect is created that eliminates skin unevenness and accelerates metabolic processes.
2. One session of water aerobics helps you get rid of 500–700 calories. A similar loss of energy occurs, for example, during a high-speed ski race. By exercising regularly and eating right, you can lose three to five kilograms of excess weight in a month.
3. During water aerobics, metabolism accelerates significantly.
4. The human body temperature is higher than the water in the pool. Thanks to this, the body releases additional energy to keep warm, and fat deposits are burned.

Can pregnant women do water aerobics?

Water aerobics for pregnant women

• Pregnant women need to exercise, but the load should be moderate. Therefore, water aerobics is great for pregnant women.

Women often wonder if pregnant women can do water aerobics?

The doctors answer: “It’s possible!” This type of exercise is very pleasant and resembles splashing in water.

• A woman doesn’t need to force herself to go to training, she just goes to the pool for a swim.

Important: Before attending classes, consult your gynecologist who is managing your pregnancy. Some pregnant women are contraindicated from visiting the pool due to health problems.

Advantages and disadvantages

The most important advantage of water aerobics is that there is no stress on the joints and spine. Even people who are prohibited from performing strength training and pregnant women can do it to lose weight, which is a significant difference from most other sports. Pros of water aerobics:

• minimal risk of injury to ligaments, muscles, tendons;
• the result of losing weight is noticeable faster than when playing other sports;
• suitable even for people who cannot swim;
• helps strengthen all muscle groups;
• improves joint mobility;
• no age restrictions;
• normalizes hormonal levels;
• helps correct posture;
• exercises for losing weight are varied, so doing it won’t be boring;
• strengthens the heart and blood vessels;
• training does not cause psychological discomfort;
• you can exercise even if you have problems with the spine;
• Helps normalize sleep and relieve stress;
• no load on the lower back, back;
• helps fight cellulite;
• one weight loss workout burns up to 700 kcal;
• using special devices you can adjust the degree of load;
• workouts are not accompanied by excessive sweating.

Water aerobics also has a number of negative aspects that you also need to know about. Its disadvantages include:

1. Possibility of individual intolerance to bleach. The water in swimming pools is purified with this substance to prevent the development of harmful microorganisms in it.
2. Dry skin may appear.
3. If you do not follow safety rules during training, you can get worsening ear diseases.
4. Water aerobics for weight loss is not yet widespread, so the cost of classes can be high.

The benefits of regular swimming

To remove excess fat from your body, you can also simply learn to swim, and do it regularly. Swimming is very good for cellulite, promotes weight loss, tones, and increases blood circulation. The positive results achieved through this sport are several times greater than the results of those who engage in running or other types of regular training.

Important!

In the process of swimming, a massage effect is exerted on the body, congestion and swelling of the tissues disappear, which lead to the formation of cellulite.

Of great importance is the speed at which a person swims, and the higher it is, the faster and better the results. For weight loss, it is recommended to use a style called crawl. To make sure that water sports are effective, you can look at photos of women suffering from cellulite before they started and after. The result is pleasantly surprising.

How the training goes

As a rule, small groups of no more than 15 people are recruited for water aerobics classes. Musical accompaniment is required when performing weight loss exercises. Most centers provide the possibility of individual lessons, but such sessions are more expensive. Sessions can be held in shallow or deep pools. They begin with a warm-up that includes:

1. Exercises by the pool. Squats, running in place, and bending are suitable.
2. Initial exercises in water. Short swim, jumping.

After the warm-up, the main workout for weight loss follows. A set of exercises is performed for different muscle groups. Alternate lunges, jumps, swings, and bends. At this stage, auxiliary equipment is used to increase the effectiveness of classes. The degree of load depends on the level of training of the people in the group. The workout ends with a few stretching exercises and swimming at a relaxed pace.

Exercises for water aerobics in the pool

In water gymnastics there are many different complexes for working out one or another muscle group. You can do them all or choose a few specific ones, taking into account your problem areas. Each exercise for weight loss indicates the recommended number of repetitions, but you can increase or decrease the number yourself, focusing on your condition and level of training.

For slimming the belly and sides

There are many abdominal exercises in water. They are useful for people who have weak abdominal muscles or back problems. They are also very effective for women who need recovery after childbirth. Water aerobics exercises for losing weight in the abdominal area:

1. Get into the water. Use your hands to grasp the handrails or the edge of the pool to maintain your balance. Pull your legs together first to your chest, then to your right and left sides. Complete 20 reps.
2. Sit down and bend your knees slightly. Relax your shoulders. Twist your torso alternately to the left and right. This exercise helps to pump up the oblique abdominal muscles and trim the sides. Do 20 reps on each side.
3. Hold onto the edge of the pool or handrails and use your feet to imitate riding a bicycle. First, act as if you were pedaling forward, and then back. Do the exercise for 5 minutes. The load will be higher if you use a noodle as a support rather than a side.
4. Lie on your back on the swimboard. Bend your knees, pull them towards your stomach and straighten them. Repeat 35 times.
5. Stand up and clasp your hands above your head. Tilt your body left to right. Do 15 reps on each side.

Complex for hips and buttocks

There are many effective exercises to correct problem areas and reduce their volume. If you want to tidy up your buttocks and thighs, do the following:

1. Bike. Lie on your back. Place a pillow under your head. Imitate riding a bicycle by making characteristic movements with your legs. Do the exercise for three minutes.
2. Place the noodle behind your back, holding the ends with your hands. Bend your knees, pull your legs towards your stomach and tilt them left to right. Perform 25 reps on each side.
3. Stand with your back to the side of the pool, hold onto it with your hands. Raise your legs at right angles to your body. Spread them as wide as possible, and then cross them, making “scissors.” Do 30 reps.
4. Bounce in the water, trying to pull your legs towards your chest as much as possible. Do 25 reps.

For leg correction

There are special exercises to make your lower limbs slim. Before performing the complex, warm up, run around the pool for a couple of minutes, and sit down several times. Effective leg exercises:

1. Grab the side of the pool with your hands and lie down on the water. On the count of “one,” spread your legs; on the count of “two,” bring them together. Repeat 25 times. The exercise is effective for working out the inner thighs.
2. Stand up straight. On the count of “one”, make a jump in which you bring your right leg and left arm forward. On the count of two, return to the starting position. “Three” is a jump with the extension of the left leg and right arm. “Four” – return to the starting position. Perform 20 repetitions of this exercise.
3. Stand up straight. Stretch your arms forward and keep them at chest level. On the count of “one,” lift one leg forward. Try to touch it to the opposite hand. On the count of two, return to the starting position. Do 15 repetitions on each leg.
4. Take a vertical position, straighten your back. Tighten your buttocks. Alternately bend the knees of your left and right legs. At the same time, try to reach your buttocks with your heel. Repeat 20 times on each leg.
5. Stand in the pool so that the water is up to your chest. Stretch your arms in front of you. Alternately raise your legs in front of you, bent at the knees, the higher the better. Do 30 reps.
6. Place your feet shoulder-width apart and bend your knees slightly. Turn your socks out to the sides. Jump with your legs straight and closed. As you lower, spread them apart again. Repeat 25 times.
7. Sit on the edge of the pool. Dip your legs straight into the water. Lean back a little and lean on your hands. Raise your legs straight with your feet extended. Hold them for a few seconds, then lower them into the water. Repeat 15 times.

How to exercise correctly to lose weight

To achieve results you need to follow certain recommendations. They promote stable and sustainable weight loss. Basic rules for water aerobics:

1. Strictly follow all instructions and recommendations of the trainer.
2. Don't eat at least two hours before your workout.
3. The duration of the first sessions should not exceed 20–30 minutes. The time needs to be increased gradually.
4. You should dive into the water slowly.
5. If you feel tired, stop exercising immediately.
6. After training, you need to rest a little and regain your strength.
7. The first lessons are necessarily carried out at shallow depths.
8. Always first let your body get used to the water and adapt. Swim a few meters, jump.
9. When doing the exercises, you should not rush.

What do you need for water aerobics?

For full-fledged training and achieving the desired effect, as in other types of physical education and sports, you will need certain equipment:

• Cap. This accessory is necessary to protect the scalp and prevent hair from getting into the eyes. Water aerobics for weight loss, photo, as evidenced, is performed in a nylon cap, because the classes are intense and involve immersion under water.

What you need for water aerobics

• Slippers. For safe passage to the locker room, you need to get slippers that are resistant to slipping and the damaging effects of water.
• Glasses. This protective accessory is necessary to protect your eyes from water. Splashes and diving under water require eye protection, as coordination of movements may be impaired and the exercise will be performed incorrectly. In addition, chemical cleaners and disinfectants that affect vision are almost always added to water. People with vision problems can opt for a protective accessory equipped with diopters.
• Swimsuit. It should not restrict movement. It must be made from chemical-resistant fabric.

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.

What you need for water aerobics

For training you will need special sports equipment. What you will definitely need:

• Goggles;
• rubber cap;
• pool shoes;
• swimsuit.

To achieve better results, additional devices are needed. They are divided into several groups depending on what part of the body you want to work:

1. Hands. Noodles and weights, water dumbbells, webbed gloves. All of the equipment listed is designed to increase the load on your hands. Even beginners can use it.
2. Stomach. Belt for those who cannot swim. Helps strengthen core muscles. It does not allow the stomach to relax, increasing the load on it.
3. Legs. Step platform, swimming board. Devices are necessary for those who have been practicing for a long time, because the body gradually gets used to the load and stops reacting to it.

Water aerobics for weight loss: what is it, main types

Water aerobics for weight loss is a set of physical exercises that is performed in water at shallow depths. Such activities allow even very fat people to feel relaxed, not ashamed of their shape, and to move actively. Considering that training takes place to rhythmic music, it can be argued that water aerobics also corrects a person’s psycho-emotional background - his mood rises and he feels a surge of energy.

The main advantage of hydroaerobics is that it can be done at any weight, the load on the joints is moderate, and the risk of injury is reduced to a possible minimum. Exercises can be performed without any sports equipment or with a ball and special soft sticks. In the latter case, the training will be called aqua noodles; the body is supported afloat by the sports equipment.

With regular exercise, you will not only lose weight, but also strengthen your respiratory system, improve the functioning of your cardiovascular system and increase your body's endurance.

Fitness in water will be useful and accessible even to those who do not have the simplest swimming skills, but some types of such exercises are recommended only for those who are confident in the water.

We recommend reading the article about swimming for weight loss. From it you will learn about the benefits of swimming, training rules, techniques, tips and recommendations for losing weight. And here is more information about doing aerobics at home.

Types of water aerobics

To lose weight, you can use different types of water aerobics, which are divided into three large groups depending on the level of immersion.

Water aerobics varies in movements, tempo and speed throughout the workout. Based on these parameters, the following types are distinguished:

• aqua-beginers - suitable for beginners with a lot of weight, people learn to breathe correctly in water, perform basic/basic movements;
• aqua-advanset – classic aerobics in water, suitable for people with average and low levels of physical fitness;
• aqua power – special emphasis is placed on stretching, which increases the flexibility of the body, suitable for everyone, regardless of their level of physical fitness;
• aqua-step – performed in shallow water, these are classic movements with noticeable resistance, which increases the effectiveness of training significantly;
• aqua-abs – all exercises are performed with a special belt or gloves, deep water is used, the person must have an average level of physical fitness;
• aqua dance – the training uses dance movements and will not be tiring for people of any weight;
• aqua-thai - during classes in water, a complex of martial arts is performed, only people with a high level of physical fitness can do it;
• aqua yoga - all classic poses are transferred to the water; it will not be difficult to perform even for beginners.

What you need for water aerobics

To practice water aerobics you need:

• undergo a general examination by a therapist and make sure that there are no contraindications to such physical activity;
• receive a certificate from a dermatologist and attending physician (if you have chronic pathologies) confirming your admission to exercise in the pool;
• purchase a swimsuit, rubber slippers, glasses and a swimming cap.

After training, you will need to take a shower, so you need to bring with you a towel, personal hygiene products (loofah, shower gel, etc.) and all household supplies that will help tidy up your appearance before going outside.

Does water aerobics help you lose weight?

Water aerobics really helps you lose weight, this is why:

• the body reacts to exposure to cool water (there will be a difference with body temperature in any case), and it requires a lot of energy to “warm up”;
• active movements in any case lead to burning calories;
• In water, exercises are performed with resistance, so much more effort is expended.

In water, all joints begin to work correctly, the spine straightens, muscles relax and tense in the right rhythm. Additionally, you have to adjust your breathing, normalize your heart rate - for all this the body needs a lot of energy, which it takes from its own fat reserves.

General Benefits of Pool Swimming

Do not forget that water strengthens the skin, makes it more elastic, and all physical exercises also have a massage effect. Therefore, when doing water aerobics, not only does the weight go away, but the body also becomes slimmer.

What is more effective – water aerobics or fitness?

It is impossible to compare the level of effectiveness of water aerobics and fitness in relation to weight loss - both types of physical activity give the desired result. But they also have some individual characteristics, based on which a person makes a choice in favor of certain training sessions.

How many calories are burned during water aerobics?

When doing water aerobics, an average of 200 Kcal is burned, more accurate indicators depend on the weight of the participant:

• 60 kg – 145 Kcal;
• 90 kg – 190 Kcal;
• 110 kg – 240 Kcal;
• 135 kg – 280 Kcal.

The intensity of the workout also plays a big role. At the initial level, the pace of exercise is slow, so fewer calories are burned. As physical endurance increases, the speed at which exercises are performed increases, they become more complex, and the body requires much more energy to perform them—calories literally “melt away.”

The same amount is burned when doing yoga; much better results can be achieved during exercise in the gym. In one water aerobics session you will be able to burn as many calories as are contained in 350 ml of rich “homemade” borscht.

How many times a week to exercise

If your goal is to lose weight, then there should be at least 3 water aerobics classes per week. Doctors do not prohibit carrying them out on a daily basis. The duration of one workout starts from 30-40 minutes; as physical activity increases, this figure can increase to 60-90 minutes. In this case, you will need to reduce the number of classes per week.

Aqua aerobics belt: what is it for?

For water aerobics, experts recommend using a special belt, which is needed for:

• maintaining the body in an upright position;
• fixing the spine and back muscles in the correct position;
• deep water activities.

Such an accessory should be as comfortable as possible and not put pressure or restrict movement . It can be made from foam rubber, polyethylene foam or ethylene vinyl acetate. The polyethylene foam belt is considered the most affordable. Instructors do not differentiate between them at all; it is important to choose a truly high-quality product that is suitable in size.

Special belt for exercises

Contraindications

Like any sport, not everyone is allowed to practice water aerobics. Before signing up for training, it is advisable to undergo a body examination, consult with a doctor and make sure that they are allowed for you. Contraindications to classes are:

• diseases of the genitourinary system, inflammation of organs;
• osteochondrosis;
• weak vestibular apparatus;
• sexual infections;
• allergy to chlorine;
• viral diseases;
• convulsive symptoms;
• any skin diseases;
• rehabilitation period after a fracture, heart attack, surgery;
• bronchitis, asthma;
• ARVI, acute respiratory infections, colds.

Price

The cost of a water aerobics session depends on many factors: the number of participants in the group, the duration of the lesson, the prestige of the chosen pool, and the reputation of the trainer. In most sports centers you can save money by purchasing a subscription for several visits/month/year. Some offer the first trial lesson for free or at a significant discount. This will help people who have not yet decided whether to do water aerobics. Approximate prices for training in Moscow: