Comparing fitness and water aerobics | What is the best way to lose weight?

How does water aerobics help you lose weight?

Water aerobics really helps you lose weight, 45 min. classes are equivalent to 3 hours of running. During training, 400-600 kcal are burned. The effect is simply amazing.

It is absolutely safe, eliminating the possibility of joint sprains, dislocations or other injuries. A set of exercises helps you lose weight, strengthen muscles, recover after childbirth, make your figure slimmer and more graceful, and also speed up your metabolism. With the help of training, you can correct any area of ​​the body.

Thanks to the hydromassage effect, you can get rid of cellulite.

The benefits of water aerobics are not only in losing weight, but also in improving physical and emotional health. Classes are held to the music, after training your mood improves. When losing weight in water, a person does not feel as tired as when working out in the gym.

What is the secret of water aerobics for weight loss? Efficiency is achieved due to the following factors:

• High density of water, higher than air. To perform exercises in water, you need to spend more effort than in the gym, but a person does not feel the stress because the body is relaxed.
• Difference between water and body temperature. This helps burn calories.
• Exercise speeds up metabolism and increases stress resistance.
• Lactic acid is not deposited, resulting in no pain.

Water aerobics is useful because all muscle groups are trained in water, even those that are difficult to pump up in the gym. The shoulders, arms, chest, waist, buttocks and hips work the most.

Fitness: features, effectiveness, conditions for losing weight

First of all, it is important to understand that fitness in the gym is a considerable load, even if we are talking about the simplest program for beginners. The feeling of visiting the gym will be different compared to the pool. Undoubtedly, fitness training has a number of its own characteristics, one of which is significant motivation, since most often classes are conducted in a group, in front of a wall-length mirror, to fiery music and an active rhythm. This perfectly charges you with positivity and sets you up for self-improvement.

To achieve significant results (especially if you need to lose more than one kilogram), you should definitely consult with a trainer. Based on your body structure and training goals, he will suggest the best option and even create an optimal program.

What are the benefits of fitness? He helps:

1. develop muscles evenly;
2. create discipline;
3. improve sleep;
4. strengthen the nervous system;
5. increase skin tone;
6. get rid of cellulite;
7. raise self-esteem.

ON A NOTE.

In most cases, those who switch to fitness training gradually give up such bad habits as smoking and drinking alcohol, also changing their diet. This allows you to achieve incredible results.

There are simple nutritional rules for those who have chosen fitness as their “helper”:

1. breakfast should be hearty;
2. minimal caffeine consumption - switch to water, herbal teas, juices;
3. all carbohydrates - in the first half of the day;
4. fractional meals (often, but little by little);
5. increase the amount of water consumed - drink both during and after training.

How are classes conducted, what equipment is needed?

Water aerobics for weight loss is carried out collectively for 20-25 people. Groups are formed taking into account physical fitness and swimming ability.

If someone losing weight has any illnesses, then they need to inform the trainer about it. He will select an individual lesson program.

Water fitness takes place in 3 stages:

• Preparation. It takes up to 10 minutes. All those losing weight are located around the pool area at a distance of more than 1 m, so as not to interfere with each other during the exercise process. Warm-up is done - walking, dancing, jumping, turning the head, circular rotations with the arms. Effectively use any exercise to warm up the muscles of the shoulders, arms and legs. The warm-up is rhythmic.
• Main part. The exercises are performed to music, so it's fun to practice. Musical accompaniment improves your emotional state and helps you lose weight faster by affecting the central nervous system. The trainer stands on the side of the pool and shows the movements that those losing weight should repeat, always keeping in time with the music. The purpose of the exercises is to pump up the muscles, burn extra calories, and strengthen the respiratory and cardiovascular systems.
• Final part. Its goal is to normalize pulse and breathing. The intensity of the load is reduced, breathing exercises, swimming and walking are performed.

To get even greater benefits, those losing weight use additional training devices. They increase efficiency and safety. The following equipment is used:

• dumbbells – additional cardio exercise;
• balls;
• noodles – sticks over 1 m in length that increase resistance;
• aqua belts – used to maintain balance;
• hand weights;
• special shoes - weights to strengthen the muscles of the legs;
• webbed gloves – used to increase resistance;
• expanders – suitable for strengthening the muscles of the chest, back and abs;
• step platforms – reduce slipping and are used for training the legs and abdominals.

Sometimes water bikes are used.

When working out in a pool without knowing how to swim, it is impossible to drown, since the depth is shallow, but you can still additionally use special belts around the neck. They keep their heads above the surface of the water.

To achieve a slim figure, you must adhere to the following recommendations:

• It is better to exercise in water with a temperature of up to 25 ° C;
• before and after training, you should not eat for 1.5-2 hours;
• for classes, purchase a one-piece swimsuit and a rubber cap;
• do not skip workouts, attend water aerobics at least 3-4 times a week, exercise for 30-40 minutes.

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.

Contraindications

Water aerobics for weight loss is contraindicated in the following cases:

• colds or viral diseases that are accompanied by chills and fever;
• cystitis;
• severe kidney pathologies;
• infectious and inflammatory diseases of the reproductive system;
• severe heart disease;
• seizures, epilepsy;
• muscle inflammation during an exacerbation;
• rheumatism, inflammatory diseases of the joints and spine;
• asthma;
• weak vestibular apparatus;
• allergy to bleach;
• damage to the skin.

To avoid getting sick in the water, you need to take a cold shower before training. Enter the pool gradually, otherwise you may experience a cramp or heart disease.

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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Exercises for correcting different parts of the body

They start training after warming up. The following exercises are suitable for losing weight in your legs and strengthening your muscles:

• Lie down on the water, holding the edge of the pool with your hands. Spread and close your legs, imitating swimming. The exercise helps to remove the inner thigh.
• Stand straight, feet shoulder-width apart, arms in front of you. Make swings, trying to touch the tips of the toes of the opposite hand. Do 15 times in 2 approaches.

To strengthen the buttocks and reduce the volume of the hips, the following exercise is suitable: take steps in the water, raising your bent knees high. Also, the gluteal muscle will become more elastic if you perform the “bicycle” exercise. To do this, you need to lie on your back and place an inflatable pillow under your head.

Exercises for the abs:

• Go into the water up to your shoulders, then sharply pull both legs bent at the knees towards your stomach. Next, lower them to the bottom. Do it 20 times.
• Grasp the side of the pool with your hands, keep your legs together, bend your knees slightly. Try to tuck your knees to your chest, then move them left and right. You need to do 10 repetitions in each direction.

The full set of exercises is selected by the trainer based on sports training.

Water aerobics - diving for harmony

If we talk in general about the benefits of this sports discipline, then it looks like this.

Safe for joints and spine

Excess weight invariably increases the load on the musculoskeletal system. Being in water significantly eliminates possible risks in this area.

For example, when jumping on land, the joints are subject to impacts, which may not be the case in the pool.

Formation of correct posture

You simply cannot perform exercises while slouching. To stay afloat vertically, you will even involuntarily pull and hold your back.

By doing so, you strengthen your stabilizer muscles and improve your posture!

No inconvenience

When you are afloat, no one will see your inability or awkwardness from performing certain movements. Just like no one will see the flaws in your figure. Thanks to all this, you feel more relaxed and confident.

Working out a variety of muscles

Since you are in the water, you are subject to a buoyant force (remember Archimedes' law?). Therefore, you have to constantly overcome it, constantly engaging certain muscles in your work.

In addition to interacting with the laws of physics, you also perform a variety of exercises in the pool.

As a result, during training you work on the muscles of the pelvis and legs, you burn fat from the abdomen and sides, strengthen your arms, and at the same time train your breathing.

Active fat burning

Since you are constantly without solid support, this forces you to actively work with your legs and generally move more actively.

However, the process of losing fat occurs not only due to physical activity, but also because the body temperature is higher than the temperature of the water.

Thanks to this, energy is spent on maintaining the temperature necessary for normal functioning of the body. At the same time, the main share of calories is drawn from the fat layer.

Small hydromassage

Even just being in the water and performing basic movements is already a small hydromassage, which is also useful for gaining harmony and fighting cellulite crust.

Charge of vivacity and positivity

In general, water relieves both muscle tension and emotional tension, and charges you with a good mood.

Nutritional recommendations to enhance the effect

Diet is an important component of losing weight when doing water aerobics. Principles of dietary nutrition:

• eat up to 5-6 times a day, in small portions;
• minimize the consumption of sweets, eat sweets only in the first half of the day;
• give up alcohol, fatty and fried foods, sausages, smoked meats, fast food and flour;
• Breakfast and lunch should account for about 75% of food, dinner – 25%;
• eat fresh vegetables and fruits, be sure to include protein foods in your diet to strengthen muscle mass (meat, eggs, fish, nuts, low-fat dairy products);
• drink at least 1.5 liters of clean water per day.

If you stick to a balanced diet, your workouts will be more effective.

Features of water fitness

Losing weight in water is quite simple and very effective. By the way, we already talked about how to lose weight by swimming in the article “Swimming in the pool for weight loss - what to do and how to do it.”

So water aerobics, or dancing, or exercising in the water is even better than simple swimming.

Did you know that 15 minutes a day of this type of body work is equivalent to 45 minutes of intense training in the gym? At least that's what the experts say.

In order to lose weight, it is enough to visit the pool a couple of times a week. The result will be from 4 to 10 kg of excess weight loss per month.

And to keep yourself in shape, one visit a week is enough.

It is important to understand that all results are strictly individual. If the excess weight is too much, then it will take several months of exercise to lose the bulk of the fat mass, replacing it with muscle mass. And only then will there be the first tangible results of losing weight.

I note that we all, of course, know about such dance training as aerobics. However, water aerobics is something completely different. The differences from simple aerobics here are fundamental. And that's why.

Liquid simulator

• This is exactly what we can rightfully call water.
• Because all the exercises here are based on the viscosity of the aquatic environment and overcoming it.
• Due to this increased load, exercise in the pool is more beneficial than on land.

In other words, any swing of a leg or arm, any turn in water aerobics requires spending more energy than the same actions on land.

What is more effective - water aerobics or fitness?

Essentially, water aerobics is fitness in the water, but which is better? According to reviews from those who have lost weight, both types of training are effective. Fitness and water aerobics are good for strengthening muscles, burning fat and improving well-being, but exercise in water has many benefits.

The advantages are:

• water aerobics strengthens the body and strengthens the immune system;
• burns more calories than during fitness;
• There is no feeling of muscle fatigue in the water;
• helps cope with cellulite.

A significant advantage of water aerobics is a huge amount of positive emotions and good mood.

Aerobics in water is suitable for improving the health of the soul and body. This is why this technique is so popular.

Author: Oksana Belokur, especially for Mama66.ru

What to choose?

Based on everything described, we can draw a simple conclusion: both fitness and water aerobics help you get in great shape, only they use different mechanisms. The effect of aqua fitness:

1. powerful cardio workout;
2. burning calories;
3. increasing endurance;
4. normalization of the cardiovascular system;
5. massage of the spine and muscles.

Fitness effect:

1. increased muscle tone;
2. fat burning;
3. building muscle mass;
4. creating a relief body.

As you can see, both options are capable of creating the necessary physical activity. You should choose a suitable sport taking into account what you might like more: an active rhythm of training with strict nutrition control and iron discipline, or a leisurely, even relaxing rhythm with a gradual (not immediately noticeable) restoration of shape.

Useful video about water aerobics for weight loss

Author
Oksana Belokur

Pediatrician

In 2012 she graduated from the Medical Institute of Sumy State University. She received a higher education in the specialty “Pediatrics” and qualified as a doctor. In 2012-2013, there were treatment and preventive activities at the Sumy Regional Children's Hospital. In 2013-2015 worked as a local pediatrician at Children's Clinic No. 2. I am currently on maternity leave. In my free time I do embroidery and knitting, and study English.

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How to lose weight

What should you do to lose weight? The most important thing is to remember

Basic rules of classes:

Regularity

As mentioned above - 1-2 times a week.

Duration – from 30 to 45 minutes for beginners.

Warm-up

A little exercise on land and a few minutes of simple swimming in the pool will help you stretch and warm up your muscles.

First steps

Beginners practice at a moderate pace.

At first, it is important to get comfortable in the water, learn to maintain balance and posture, and work out the simplest movements well - swinging your legs or arms back and forth, jumping with your legs pulled to your chest, etc.

An approximate set of exercises for beginners

In addition, several very simple and effective exercises can be learned from this video.

The effectiveness of water aerobics for weight loss

How many calories are burned during water aerobics?

The exact indicators directly depend on the individual characteristics of a person’s build, his training, as well as his primary weight. On average, an athlete with 60 kilograms of mass will burn approximately 140-150 kilocalories during an hour-long workout, with 90 - 180-200, with 110 - 230-250. Approximate figures correspond to Chinese gymnastics wushu or yoga classes.

Basic exercises for weight loss

• Walking or running in place.
• Alternate lunges on each leg.
• Jumping with movement.
• Leg raises.
• Jumps for both of us and/or one leg.
• Tilts in different directions.
• Kicks.

Tips for effective training

For maximum results, experts advise observing some nuances:

• The last meal before training should be no later than 1.5-2 hours.
• Please take a shower before entering the pool.
• It is prohibited to go to training while under the influence of alcohol or drugs.
• While doing the exercises, it will not hurt to drink enough water.
• The trainer's instructions must be followed strictly.
• The training pace should not be too high initially. Dosing will help you correctly increase the load without injury.
• Your well-being during exercise should be strictly monitored. If there is any deterioration, the training will have to be stopped immediately.
• After classes, you need to take a hygienic shower again. It’s good to lubricate the skin with nourishing cream, fluid or milk afterwards.

After completing the workout, within about 1-1.5 hours, it is recommended to eat light food, but not overeat.

What to remember

• Water aerobics allows you to lose excess weight quite effectively.
• Despite the apparent ease of staying in water, a good result is achieved due to the resistance of the liquid.
• During classes, you spend a lot of energy, lose calories and, as a result, lose weight.
• However, do not forget about the need for proper nutrition: you can lose those extra pounds forever only through a combination of sports + healthy food.

How do you like this weight loss, friends? If you have your own experience or thoughts, share them in the comments to the article. And with this I say goodbye to you, until we meet again!

Water aerobics for weight loss is a set of exercises performed in water at shallow depths. Fitness classes in water help even overweight people feel relaxed and free. Most of the body is hidden under water from prying eyes, so water aerobics for weight loss is popular. Classes in the pool with a trainer are conducted under rhythmic music - this is a way to lift your spirits and increase the desire to move.

Contraindications to classes

Before the first lesson, a visit to the medical office is mandatory. If you want to lose weight, do not hide the true picture of your health from your doctor. The benefits of losing weight will only be beneficial if it does not cause harm to the body. Here is a list of diseases for which you cannot attend water aerobics classes, reviews of which are as positive as possible.

• cardiac ischemia;
• pre-infarction and post-infarction state;
• allergic reaction to chlorine in water;
• cystitis;
• skin diseases.

Cons and contraindications

Before you start doing aqua aerobics, you should definitely consult your doctor. Only he can, having thoroughly studied the question, give a clear answer as to whether it is worth exposing his body to this kind of stress.

This type of fitness is not universal for everyone. Therefore, you should first familiarize yourself with the list of contraindications:

• Cystitis.
• Gynecological diseases.
• Bronchial asthma.
• Tendency to seizures.
• Epilepsy.
• History of heart attack.
• Severe forms of osteochondrosis.
• Chronic rhinitis, sinusitis.
• Skin diseases.

Allergy sufferers should exercise with great caution in the pool. Chlorinated water with special compounds can provoke an exacerbation of the disease. It is also recommended to limit such activities for children so as not to cause upper respiratory tract diseases and asthma.

Answers to frequently asked questions:

1. What does water aerobics give? With accelerated blood circulation, blood supply to all organs improves and the spine straightens. Stimulation and hydromassage increase skin and muscle tone, cellulite decreases and disappears, and body volume decreases.
2. How many times a week should you exercise? Classes must be attended at least two to three times a week.
3. How many calories does water aerobics burn? In 20 minutes of intense training, 210 kcal are burned, in 30 minutes - 315 kcal, in 45 minutes - 475 kcal, in one hour - 630 kcal (assuming your body weight is about 70 kg)
4. What is better water aerobics or fitness? In many respects, water aerobics takes first place compared to fitness. Movements performed in water reduce stress on joints and reduce the likelihood of injury. The absence of sweating, as happens during fitness classes, is also a strong argument in favor of water aerobics for women.