How many calories are burned when doing water aerobics?

For a fat person, water is the best exercise machine.

Firstly, when you are in the water, no one can see what you are doing and what your body looks like at that moment. Secondly, water gives weight to the muscles - dumbbells and expanders are not needed. At the same time, water resistance is safe for joints; it is impossible to injure your knees or spine when exercising in water. Namely, these injuries are often suffered by those whose bodies are not accustomed to physical activity. Thirdly, being in water burns calories. After all, even on the hottest day, the water is cooler than the body: 36.6° can only be found in a shallow puddle at the equator. This means that our body almost immediately speeds up metabolism and begins to expend energy on heating itself and its loved one. In this case, fat reserves are used first! The main thing: after leaving the water, do not indulge in food. Fourthly, on a hot day on land, doing fitness is difficult and unpleasant: sweat immediately begins to flow, the body melts from the sun. In water you are freed from this.

Well, now let's see what exercises you can do.

What are the benefits of water aerobics?

Water aerobics classes are held in groups, accompanied by active music. Movements are performed with arms, legs, waist twisting, buttock rotation, that is, almost all muscle groups are involved. In order to increase the load, use special gloves, aqua belts, dumbbells, noodles and other sports equipment.

Water provides a hydromassage effect, which improves skin tone and makes it smoother and more elastic. Therefore, water aerobics is also a method of combating cellulite.

Water aerobics classes are suitable for both men and women. Recommended for people with diseases of the cardiovascular system, spine, joints, pregnant women and the elderly. And another plus of the program, very important, although not “lying on the surface,” is that people who are extremely overweight or suffering from some complexes about their appearance can come to the classes, and they will feel comfortable. After all, men and women spend the entire activity standing in water almost up to their shoulders. This means that trainees will not accompany each other with appraising glances, looking at who has what kind of figure.

How many calories are burned during exercise?

The amount of calories burned will depend on the weight of the trainee and the intensity of the activity. On average, a person weighing 60 kg will burn 145 calories (cal), a person weighing 90 kg will burn 190 cal, a person weighing 110 kg will burn 240 cal, a person weighing 135 kg will burn 285 cal, and a person weighing 160 kg will burn 335 cal. That is, in one session, approximately as many calories are burned as contained in half a serving of Caesar salad with chicken or a serving of borscht cooked in a rich broth.

For comparison, the same calorie burning rates can be achieved by doing yoga. Aerobics, athletics, gym classes, active swimming, and team sports make it possible to burn much more calories. Therefore, it is unlikely that you will be able to lose weight by doing water aerobics and leading a normal lifestyle. But when combining water aerobics with other programs, there is a significant chance of achieving quite noticeable results.

Conditions for successful weight loss

In order to keep your body in good shape, it is enough to do water aerobics 2-3 times a week. But if the goal is to lose a significant amount of body fat, then this program will not be enough. Firstly, you will have to visit the pool more often, at least 4 times a week, alternating water aerobics with active swimming in different styles (breaststroke, crawl, etc.). Secondly, most likely, the trainer will recommend that you sign up for additional classes at a fitness club, perhaps it will be a gym, a dance class or something else. In any case, your coach should give you advice on which sports programs to combine will help you achieve rapid weight loss.

Also, do not forget about the benefits of diet therapy. This does not mean that you will have to eat very little and starve yourself. But you need to think over a competent menu that will allow you not to feel hungry, get enough essential nutrients, but at the same time not overeat and eat healthy food. So, the basis of the menu should be steamed or boiled foods: lean meat, fish. Eggs, dairy products, fruits, vegetables, and whole grains are also beneficial.

EXAMPLE OF A DIETARY MENU FOR ONE DAY Breakfast: 200 g of oatmeal with dried fruits, half a glass of low-fat milk. Lunch: chicken broth, vegetable salad, whole grain bread, orange. Dinner: baked fish with rice, 1 tomato, feta cheese.

So, if you combine water aerobics with other types of training and a balanced diet, you will be able to start losing weight within 1–2 months.

The most effective areas of water aerobics for weight loss

There are more than 10 areas of study:

• Aqua-Circuit . Circuit training using special equipment. Moderate intensity exercises are performed for 30 minutes.
• Aqua-Resist . Exercises have been selected to overcome water resistance; to achieve the greatest effect, gloves, fins and aqua belts are used. The complex is designed for people with an average level of athletic training.
• Running Men . Interval training. They combine running and exercises with special equipment. Recommended for trained athletes.
• Aqua-Power . Strength exercises with dumbbells. Lasts 30 minutes.
• Aqua-Cycle . Students imitate riding a bicycle, performing appropriate movements with their legs. Load: medium to high. Lesson duration: 45 minutes.
• Aqua-fight . Exercises with elements of boxing, karate, kickboxing. Throughout the entire lesson, movements are performed that simulate strikes against an invisible enemy. To achieve the greatest effect, the water is hit with both hands and feet.

Now let’s look at exercises that allow you to correct certain zones.

To correct your waist : bend your elbows, press them to your chest and turn your body to the right/left. In the same position, perform bends. Your hands should be completely in the water. Tilts and turns are performed 5 times.

To correct the abdomen : get out of the water, sit on the floor or on the side of the pool, rest your hands on your back and swing your legs up/down, then cross swings with straight legs (“scissors”). Each approach - 10 times.

To correct your hips : standing in chest-deep water, raise your arms and jump out of the water as high as possible. Complete 10 jumps.

To correct your legs : standing chest-deep in water, spread your legs wide, perform a jump, during which you bring your legs together, and when landing, spread them again. Repeat 10 times.

Typical training program and frequency

A typical water aerobics class follows a standard pattern. It starts with a warm-up, then a set of exercises is performed aimed at strengthening different muscle groups, and finally, relaxation and stretching exercises are offered.

Basic exercises performed in one workout:

• walking or running in place, while you need to move your arms as if running or walking;
• jumps with movement to the right/left, forward/backward;
• jumping on one and two legs, while you need to raise your arms up while jumping;
• lifting straight legs, keeping your hands in front of you;
• body tilts to the right/left, forward/backward;
• lunges - alternately on each leg.

Walking

Go into the water as deep as possible, but so that you are comfortable. Walk along the shore (it is advisable that the bottom allows you to walk 5–7 meters, then turn around and go back). At the same time, work with your hands as if swimming in a doggy style or breaststroke. Do an equal number of the following steps:

usual, raising the knee high, whipping yourself with your heels on your buttocks, on your toes.

It is most convenient to walk in one direction with one step, back with another, and so on. You can do as many such cycles as your soul and body desire.

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.

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 to know before starting classes

Even if a person does water aerobics every day, but at the same time maintains his usual diet, there will be no weight loss results. What experts recommend:

• reduce food portions - this is done gradually, removing literally one teaspoon from the plate for each meal;
• eat in small portions – there should be at least 5 meals a day;
• avoid feelings of hunger, have snacks every one and a half to two hours, during which you are allowed to eat any fresh vegetables and fruits, no more than 50 g of nuts or dried fruits;
• the main calories should enter the body in the first half of the day;
• dinner must be there - it doesn’t matter whether it takes place at 18:00 or 20:00, it is important to maintain a gap of 3 hours before the night’s rest;
• sweets are excluded from the diet, sweets, chocolate and desserts can be replaced with honey, dried fruits and fresh sweet fruits;
• You cannot combine carbohydrates and proteins in one plate, that is, it is better to eat stewed vegetables with meat, but in no case pasta or potatoes.

It is important, as you lose weight and increase your body's stamina, to reduce your caloric intake - if you weigh 80 kg, you need much fewer calories than if you weigh 100 kg. That is, every month of training you need to review your menu, make it more dietary and reduce portions.

• There is no shock load on the joints and spinal column, which seriously prevents people with musculoskeletal diseases from playing sports.
• Low risk of injury or exacerbation of existing diseases.
• The ability to exercise even while pregnant or having a history of diseases of the joints and spine.
• A good effect on the psycho-emotional state of the trainee due to water procedures.
• The ability to burn more calories than training on land due to the resistance of the water that must be overcome.
• Lack of sweat, thirst and other usual accompaniments of fitness classes.
• Increased interest in what is happening: fitness in water is not as familiar to most trainees as its classic counterparts.
• Availability of training programs for the elderly, people with chronic conditions and those whose health does not allow them to exercise on the ground.

The main indication for water aerobics is the desire to do it, which can be caused by the need to lose weight or the dream of tightening and toning your body. A person can turn to fitness if he wants to stay in shape or, conversely, get rid of flabbiness and weakness. Water aerobics is often recommended, including for the elderly, pregnant women and people with chronic diseases who cannot do regular fitness.

The exception is diseases of the genitourinary system and some other diseases: allergies to chlorinated water, contagious skin diseases, infectious diseases, asthma and others. They are a contraindication, so before starting classes you should consult with a specialist who will confirm that you can do it.

Before you start doing water aerobics for weight loss, you should learn more about it. Usually people are interested in several things.

Exercises. An instructor should help with them. They usually include standard land-based fitness movements and those specifically designed for training in water. It is better to start exercising with a trainer; he will tell you about all the necessary nuances and show you how to exercise correctly.

Time. The training usually lasts from half an hour, sometimes it takes an hour. It is recommended to start with a softer and more gentle load, gradually increasing it. Warming up most often occurs within the stated time.

Equipment. Water aerobics pools are usually equipped with everything you need, and it only makes sense to buy new equipment if you need something non-standard. However, you will need a swimming cap and possibly swimming goggles.

Cloth. A regular sports swimsuit is enough, but if you are shy, you can wear a T-shirt over it. People with sensitive skin on their feet may need special shoes: the bottom of the pool can be hard and rough.

Water aerobics is a useful and accessible type of fitness that will help you lose weight, strengthen your body, and keep yourself in good shape. Its only drawback is its low prevalence in Russia. However, once you find a suitable pool, you will quickly appreciate the benefits of water aerobics for weight loss, and dietary supplements from Herbalife will speed up and enhance the effect.

Water aerobics: benefits and contraindications

Water aerobics has many benefits for humans (and not only in relation to weight loss), and the obvious advantages of the exercise are:

• increasing the physical endurance of the body - after 3 months of regular exercise, there is an improvement in body flexibility and normalization of the respiratory system;
• increase in muscle strength - resistance in water is 30 times higher than in air;
• development of joints - the body performs smooth movements in the water, joints work in a familiar and gentle manner;
• calorie burning - if dumbbells are used during a workout in water, and the workout itself takes place at a fast pace, then in 60 minutes you can burn up to 500 Kcal;
• lowering blood pressure, normalizing heart function.

Contraindications to physical activity in water are:

• cardiac ischemia;
• allergy to chlorine (it is contained in swimming pool water);
• chronic inflammation of the bladder walls (cystitis);
• dermatological diseases;
• history of heart attacks and strokes.

Conditional (temporary) contraindications include acute respiratory viral diseases, menstruation, increased body temperature of unknown etiology, and exacerbation of any chronic internal pathologies. In this case, you must first normalize the condition and only then begin water training.

Complex for pregnant women

To reduce the risk of miscarriage or other pathologies, the previous exercises are not recommended. There are other load options that will allow a woman to work every muscle. At the same time, they will not create overstrain and will not cause fatigue or discomfort.

You can start training during pregnancy from 12 weeks. It should be completed no later than the 36th week in the absence of contraindications and complications.

If during exercise a woman feels a deterioration in her condition, she should stop it and consult a specialist.

"Raft"

The essence of the exercise is to keep the body on the water in a lying position. To do this you should:

1. Lie down on the water, straighten your legs and join them together.
2. Place your arms to the sides and make energetic movements with them. This will help maintain balance.

It is necessary to ensure that your legs do not drop or bend at the knees. The duration of the exercise is from 2 to 5 minutes.

Walking in place

Unlike running, this exercise does not create a strong load and can be performed during pregnancy. When performing this, the water level should reach the chest, the arms should be lowered into the water and move in rhythm with the legs.

Movements should be performed at a moderate pace, but not smoothly. The duration is from 2 to 3 minutes, depending on the level of training and well-being of the woman.

Torso bends

This is another effective exercise to prevent the appearance of fat folds in the sides. It is performed together with a foam stick.

Exercise technique:

1. The stick must be picked up and raised above your head.
2. After this, you should bend in different directions, without lowering your arms or rounding your back. The water level should reach your neck.

It is necessary to perform bends for at least a minute at a moderate pace, feeling the resistance of the water and the work of the lateral abdominal muscles.

Swing your legs

Effective for maintaining the shape of the legs and preventing the appearance of cellulite. Due to water resistance, the load increases several times. The water level should reach your chin.

Swings must be performed alternately with each leg and raised so that the limb is parallel to the bottom of the pool. For each leg, 20-25 repetitions at a moderate pace are enough.

Turns

This is an effective exercise for strengthening the muscle corset. It is performed standing at the bottom, the water level should reach the neck.

Technique:

1. Place your hands on your sides.
2. Turn your entire body left and right, while your legs should not move.

Duration of execution - 1-2 minutes at a fast pace. You should not make sudden movements, especially in the 2nd and 3rd trimester of pregnancy.

You should not end your workout abruptly. After finishing it, it is recommended to walk slowly in the water for several minutes. This will allow the body to cool down, the rhythm of the heart and breathing will be restored. After this you are allowed to leave the pool.

Water aerobics exercises

Pool classes are a set of water aerobics exercises that can be at an entry level or be intended for people with high physical fitness. It is important to observe the cyclical nature of their execution - each movement is repeated 5-15 times, then a short (literally 10-15 seconds) break follows to relax the muscles and a new cycle of another exercise begins.

Watch this video about water aerobics for weight loss with examples of exercises:

For beginners to practice in the pool

Those who have just started water aerobics are encouraged to perform exercises at an initial level of physical fitness, the complex includes:

1. jogging forward - performed on the count of “1 and, 2 and, 3 and ... 16 and”;
2. lateral steps first to the right, then to the left - 16 times in each direction;
3. swing the lower limbs back and forth - 16 times in each direction and on each lower limb;
4. knee raises (high) – 16 times for each lower limb.

Peculiarities

Water aerobics is a type of fitness in which movements are performed in a dance rhythm to music. 5-25 people gather in the pool, and the trainer shows them how to do the exercises correctly so that they are beneficial.

The sound helps keep your heart rate normal during workouts. Music speeds up the rhythm or emphasizes fluid movements and thoughtful actions. With the right approach, the instructor must take into account that between active actions, rest phases are needed - transitions to a calm warm-up. Beginners also need to be explained how to breathe correctly during training. The essence of classes is active communication with the group. For people who don't like to make contact with strangers, video-recorded workouts are great.

Water aerobics: the effectiveness of training for the body

The effectiveness of water aerobics is very high - weight is reduced, the body is toned, cellulite on the surface of the skin becomes less noticeable, a person’s self-esteem increases, and his psycho-emotional state is normalized. But much better results can be achieved if you combine exercise in water with other types of training. For example, sports instructors recommend as additional load:

• do exercises every day - the simplest complex will only increase the effectiveness of the entire “event” for losing weight;
• engage in race walking or gentle jogging - this will be a cardio exercise, which is necessary to burn calories;
• visit a bathhouse, sauna and receive massage sessions - the external effect on the skin tightens it, makes it more elastic, which ultimately leads to a decrease in volume.

Watch this video for an example of water aerobics for weight loss for beginners:

Noodles and other aqua simulators

Classes for beginners are usually held in “shallow water”, when the feet rest firmly on the bottom. More advanced ones prefer to practice in “deep” water, without support. In this case, you can significantly diversify the exercises for water aerobics in the pool, and the training will be more effective and fruitful.

To increase the load, you can use additional sports equipment adapted for water training.

• Aquabelt – necessary to hold the body in an upright position at depth.
• Aqua dumbbells - help strengthen the shoulder girdle, back and arms.
• Aquabar - designed to strengthen the muscles of the back and legs, improve coordination of movement, and develop flexibility of the spine.
• Aquadisk – perfectly works the muscles of the shoulder girdle and arms.
• Aqua gloves and aqualas, similar in appearance to webbed frog legs. Helps increase water resistance.
• A swimming noodle is a flexible polystyrene pole that does not sink in water and is used as support and bends beautifully. With its help, a large number of exercises are performed.
• All kinds of wrist and ankle strengtheners, sticks, poles and turntables to help you perform certain exercises.

With the help of all these devices you can diversify and complicate your training; it is enough to perform regular complexes using them.

Photo: https://www.flickr.com/photos/kirt_edblom/28008386872/

It is strictly forbidden to use ordinary sports equipment made of metal or wood for water gymnastics. When performing weight-bearing exercises, it is necessary to maintain a distance between group members.

Why water aerobics is beneficial for women in general and during pregnancy

Water aerobics is especially useful for women, and here's why:

• the load on the musculoskeletal system is reduced - ligaments are strengthened, habitual joint dislocations stop;
• blood circulation in the pelvis improves - due to moderate physical activity and the effect of external water on the body, blood flow is stabilized;
• manifestations of cellulite are reduced;
• skin aging is prevented, the likelihood of skin sagging and sagging is reduced;
• swelling is eliminated by stabilizing lymph flow.

During pregnancy, such exercises are useful for improving the general condition of a woman - the load on the spine is reduced, the muscles relax and strengthen at the same time. This will also help the woman during childbirth - her muscles will be ready for heavy loads.

Are there any contraindications to training?

Water gymnastics of any kind is not recommended for regular exercise for people suffering from:

• bronchial asthma and breathing problems;
• progressive myopia;
• individual intolerance to bleach;
• severe form of diabetes mellitus;
• frequent otitis media and damage to the eardrum;
• oncology;
• severe forms of cardiovascular diseases.

During periods of poor health, infections, exacerbation of chronic diseases, fever, skin diseases, you should also not engage in aerobics in the pool.

Problems that water aerobics cannot solve

Do you know who writes negative reviews about water aerobics for weight loss? Basically, people who mixed up their training goals and chose the wrong means of solving problems.

Like any other exercise to improve endurance, this lesson will not help if you need to:

• Significantly adjust the figure, for example, balance the heavy “pear-shaped bottom” and fragile arms and shoulders. You won’t be able to “pump up muscles” even by training with aqua dumbbells and other equipment. The load will simply not be enough to create positive stress and stimulate growth. You can use water aerobics as a replacement for classic cardio in the gym, but it’s better to “pump up” your back, arms and shoulders, after all, with the help of a strength exercise program selected by a trainer;
• “Lose weight quickly”, i.e. lose weight in 2-3 weeks before some event. In this sad situation, only a strict diet, a set of measures aimed at removing fluid from the body, and, again, an individual program of “land” strength exercises help. Of course, you can eat nothing and do water aerobics all evening long, but the result, most likely, will be not only weight loss, but also a “drop” of immunity followed by “chronic” colds. In general, in nature there are no healthy ways to lose weight quickly. You can manipulate the amount of natural “internal” fluid and adjust the appearance with clothing. Statements about “magically losing weight” by 10 kg per week with “aqua” have nothing to do with either a healthy lifestyle or the truth;
• Get a beautiful figure with curves, and not just a “smaller copy of yourself.” Girls who think that Natalia Melo is hiding under a layer of fat, and that a few months of aerobics are enough for it to appear, are quite mistaken. The load in the water is selected in such a way that you will work mainly with “slow” muscle fibers and burn calories, rather than build the muscle corset of your future figure. If you only do aerobics and ignore classic strength training exercises with sufficient load (not group lessons with body bars, but training in the gym), prepare for the fact that you will be “just thin”;
• Various posture disorders. Here people confuse cause and effect. Serious scoliosis “without a chance” of healing by strengthening the back muscles cannot be treated by swimming or water aerobics. If you have problems with posture, it would be better not to take up “aqua”, which is aimed at giving tone to women’s problem areas, but to master technically correct swimming. Yes, instead of land training, you are shown water aerobics, simply to relieve the shock load on the spine. But it will simply help make your cardio safe, and will not correct your posture. If there is a chance to correct scoliosis, and your doctor says functional scoliosis, you should look for a specialist in strength rehabilitation training, as well as an adult swimming coach, to solve the problem. If the goal of training is simply to lose weight and get a safe cardio load, “aqua” is suitable.

Expert opinion

Professional trainers and even doctors believe that this type of fitness not only helps you lose weight, improve your physical fitness and appearance, but also changes your well-being and mood in a positive direction. Physically, patients become stronger, more resilient, the body begins to work more harmoniously, and the metabolism accelerates.

Many people get rid of the effects of stress, insomnia, constant feelings of anxiety, and depression go away. Water aerobics can be used as a means of losing weight, but you will have to additionally adjust your regimen, diet, and provide additional physical activity.

How to do water aerobics correctly to lose weight?

Any activity must be done correctly, otherwise even the most harmless exercise can cause harm. Water procedures are used to cleanse the body, to wash away negative energy and relax. After several workouts, you will feel a surge of strength, your mood will improve, your metabolism will normalize and your sleep will become sound. Quite often pregnant women do water aerobics. This sport is an alternative to physical activity and, according to Eastern medicine, has a positive effect on the health of mother and child.

When doing water gymnastics, the muscles of the shoulder joints, pectoral muscles and arms receive stress. As for the lower body, the gluteal muscles receive the load. Thanks to this load, fat deposits are removed and the body shape is corrected. Quite often, abdominal exercises are included in a set of training sessions. Aqua belts, special shoes, gloves and sports equipment are actively used as additional equipment in water aerobics. This helps increase water resistance and increase muscle strength.

Who is suitable for water aerobics classes?

Is it possible to practice if you can't swim?

To practice this type of fitness such as water aerobics, contrary to popular belief, it is not at all necessary to be able to swim. The predominant number of exercises are performed at a depth up to the chest or even up to the waist.

Is it possible for pregnant women to exercise?

Water aerobics is very beneficial for pregnant women. However, all precautions must be taken so as not to harm either the mother or the baby. In the early stages, it is permissible to perform all the suggested exercises; there will be no harm. From the second trimester you will have to limit the load, intensity of activities and reduce the time spent in the water.

Pregnant women should focus on increasing flexibility and joint mobility, rather than on strength or endurance. It is advisable to choose those exercises that do not provoke an increase in heart rate or pressure surges. You need to move smoothly and slowly so as not to fall and get injured. Exercises for the abdominal muscles are excluded from the training plan completely.