Exercises in the pool for weight loss: complex, benefits and contraindications, training rules

What will the classes bring?

Training in the pool has a beneficial effect on the entire human body, helping to improve the health of many organs. They are often prescribed to people suffering from diseases of the musculoskeletal system.

Basic principles

Regardless of the goals that a person pursues when heading to the pool, with a constant visit to it he will be able to:

Strengthen the muscles of the whole body. Exercises in the pool can be compared to strength training; during exercise in the water, the muscles of almost the entire body work: legs, arms, abs, chest and back.
Get rid of cellulite on the buttocks and thighs. Exercises will make your skin smooth, because your legs and buttocks will be strengthened, and fat will be actively burned.
Correct posture and cure some diseases. During training in water, the spine relaxes and pinched nerves are released.
Lose weight. When exercising in water, you burn more calories than when exercising in the gym or at home.
Remove fat from the stomach and sides. Exercising in the pool helps reduce fat percentage and reduce your waistline.

Lightness and efficiency

Pool training is suitable for people of all ages. Despite the fact that they are considered easy, the results from them are no worse than after visiting a fitness room:

There is no stress on the joints in water, so the risk of injury is reduced.
Swimming burns 1.5 times more calories than running.
All muscles of the body are involved: shoulders, arms, abs, back, buttocks, legs.
When swimming, blood circulation is activated and metabolism accelerates.
Swimming can be done every day without harm to your health.
Exercise in water helps make the skin elastic and maintain its tone.
Swimming is good for the spine and back.

Health and beauty

With constant use of the pool, the following positive changes are noted:

The condition of the spine improves. During exercise, all the load is removed from the spinal column, due to which the vertebrae fall into place.
Improves muscle tone. During swimming, all muscle groups are worked out, since in order to maintain the body on the surface of the water, the participation of each muscle is necessary.
Excess weight goes away. The body in water is forced to produce more heat to maintain an optimal temperature, which results in the process of fat burning.
The functioning of the nervous system is balanced. Swimming has a positive effect on the flow of nerve impulses in the body, balancing the processes of inhibition and excitation. Any water activity is the best tool for strengthening your nerves.
Recovery from injuries. Being in water increases the ability of muscles to remain toned for a long time without the risk of overstrain.
The mobility of the spine and joints develops. When exercising in the pool, the joints are in constant motion. Hand movements help to work out the elbow and shoulder elements, and when rowing with legs, the joints of the knees and hips.
The functioning of the respiratory system improves. Swimming requires a large amount of air, which for swimmers is coordinated with the movements of the arms and legs and is the main driving tool.
Reducing the effect of stress on the body. During exercise, the production of endorphins in the body increases. Going to the pool relieves not only physical, but also psychological fatigue. After exercising for 30 minutes, you can notice an increase in vitality and a decrease in internal tension.
The cardiovascular system is strengthened. During exercise, the body takes an almost horizontal position, making it much easier for the heart muscle to move liquid tissue through the circulatory system.
Strengthening immune defense. Water procedures are an effective hardening tool that helps strengthen the immune system. To improve your health, any type of swimming is suitable, the main thing is to follow the regime and visit the pool regularly.

What is water aerobics

This branch of off-land fitness is a rare exercise that can help you lose weight, but is safe for almost everyone. Age, health, level of endurance of the body and even the ability to swim do not play a role. There are exceptions, but the list is short:

skin diseases;
epilepsy;
tuberculosis.

These are the only serious contraindications that water aerobics for weight loss and exercise in the pool have. Mostly it only brings benefits: beautiful posture by strengthening stabilizer muscles, improving heart function, blood circulation, skin massage and even hardening. It is allowed even for those who cannot swim, since the exercises are performed statically.

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Water aerobics with noodles

A flexible stick, due to which the person performing the exercises can maintain the correct position - this is a noodle or noodles. Inexpensive, but very effective sports equipment is actively used by water aerobics instructors. It is especially convenient when you need to do abdominal exercises (standard “angle”, i.e. lifting both legs at the same time) without a noodle becomes uncomfortable, because requires holding on to the side. The noodle can also be used like a classic gymnastics stick, which strengthens the arms and shoulders, and thanks to its flexibility, it can take on any given shape.

Aquashaping

There are several definitions for this fitness trend: a number of experts do not differentiate between aqua aerobics and aquashaping, while others claim that the latter does not involve cardio, but strength training. The only correct clarification will be the fact that there are no additional weights for aquashaping - other types of aquafitness involve the use of sports equipment. This is a good option for beginners, because... The degree of load is low, but it is useful for losing weight. Experts recommend such exercises at the initial stage and for obesity.

Water aerobics with dumbbells

Strength exercises in the pool can also be practiced - this is an effective way to lose weight if they are combined with the cardio exercise that aerobics provides. The dumbbells used are small, weighing about 2 kg, and even lower for beginners. The exercises are mostly the same as for classical fitness: raise and lower your arms, try to make turns, rotations with a large amplitude. For maximum results, the power block must be combined with traditional cardio exercises.

Benefits and contraindications

Water exercises are suitable for almost everyone, as they are distinguished by their accessibility and simplicity. The benefits of such activities:

the muscle corset for the spine is strengthened;
blood circulation improves and blood pressure decreases;
blood cholesterol levels decrease;
joint mobility improves;
fatigue from the legs is relieved, and blood circulation in the veins is improved (indicated for people with varicose veins);
nervous excitability decreases;
breathing improves.

People with:

tuberculosis or syphilis;
intestinal disorders or infections;
heart, kidney and liver failure;
bleeding in the abdominal cavity;
after a brain injury;
pneumonia, flu, sore throat and other viral infections;
allergies or epilepsy;

Rules for training in the pool

There is a set of rules that should be followed during training.

Before you start doing this or that exercise in the pool, you need to consider that:

the last meal should take place no earlier than 1.5-2 hours before training;
before class you should not eat onions and garlic;
Before directly entering the water, you must wash yourself thoroughly;
Before training, it is recommended to do a short warm-up on land.

Basic rules when visiting the pool:

Stick to the training schedule, take into account the swimming time: it is better to come to the locker room 10-20 minutes before the start of training in order to have time to undress and take a shower.
Comply with sanitary and hygienic requirements: no outerwear in the locker room, change of shoes, presence of all necessary things for the lesson.
Personal hygiene products and shower accessories are packaged in separate containers made of unbreakable materials.
Follow the requirements for using lanes while swimming: stay in the water on the right side, overtake other swimmers on the left side, and sit at the corners of the lane to rest.
Training at great depths (more than 1.5 m) is allowed for people who confidently swim long distances (more than 25 m).

Basic rules when swimming in the pool:

Assess the situation: look at the number of athletes on each track, evaluate their speed.
Selecting a track. If a person is just starting to exercise, then the outer paths are suitable for him. The middle lanes are used for speed swimming. The paths between the middle and outer platforms are designed for people who can swim well and confidently float on the water.
Follow the rules of movement in water. The swim is always carried out counterclockwise - on the right side. For overtaking in swimming, use the left side of the lane. When moving in the water, you must adhere to the pool markings.
Resting-place. If you need to rest, then you should use the corner of the path, or get out on the side.
Crossing the pool across the paths. Swimming is allowed only if there are no other athletes swimming. When crossing path dividers, you cannot climb over them; you must dive under each of them.
The start of swimming is carried out from the stand. In this case, you need to make sure that there are no other swimmers within a radius of several meters.

How long does a man need to swim?

Procedures in the pool for weight loss are recommended to be carried out in the evening. This way your body will get the relaxation it needs, and it will be easier to fall asleep.

Having determined what exercises to do in the pool for weight loss, it’s a good idea to clarify the duration of the classes. A period of up to 45 minutes is considered optimal. However, it all depends on your goals. For regular weight loss, 45-60 minutes is enough; beginners should start with 15-20 minutes of exercise.

If you prefer to just swim, 1-1.5 hours will be enough, but it is better to combine fast swimming with slow swimming. Great option: 5-7 minutes of training, 10 minutes of swimming. Such interval exercises will help not to overload the body, while the desired effectiveness of the exercises will be achieved.

The benefits of water aerobics

Water aerobics is one of the most effective types of aerobics. Exercise in water is an excellent alternative to exercise in the gym. Such activities will be useful for everyone: both children and adults, and are also suitable for women during pregnancy.

For adults

Water aerobics:

relieves muscle tension;
increases joint mobility;
strengthens the immune system;
hardens the body;
strengthens the muscle corset;
promotes weight loss;
forms correct posture;
improves blood circulation;
helps fight venous enlargement of veins;
normalizes metabolism;
tones the skin;
relaxes the nervous system;
relieves emotional stress;
normalizes sleep.

For children

Pediatricians allow doing aqua gymnastics with children from 6 weeks. The fact is that children up to three months old retain their diving reflex, and it will be easier to learn to float on the water. During various exercises in water, gas exchange in children increases. The blood is also saturated with oxygen and the joints are strengthened.

Infant swimming is becoming quite popular these days. Because of this, every year more and more complexes with swimming pools appear, which are designed for activities of mothers with the smallest children.

Movement in the water helps strengthen children's muscles. Swimming allows joints to develop correctly. It is useful to do water aerobics for children who have problems with excess weight; thanks to exercises in the pool, excess weight can be significantly reduced.

Classes allow children to give the correct load to those muscle groups that are little involved in work, remaining incorrectly worked and undeveloped. Overly nervous children are recommended to engage in aqua gymnastics, as they throw out all their excess energy during the exercise. Also, by doing water aerobics, children learn to confidently float on the water and swim well.

For pregnant women

Many women in the second half of the term complain of back pain, because the spine experiences increased stress. A special set of exercises in water will be useful, because in the pool the body will be in good shape and not experience pain. You should start your classes with special exercises in the pool.

Pregnant women who do water aerobics do not gain weight so quickly and learn to breathe correctly. Blood flow in the legs improves, joints are relieved, and the cardiovascular system is stimulated.

For pregnant women, pool training is especially useful in the third trimester, as the exercises help the baby get into the correct position.

According to reviews of women who performed exercises in the pool during pregnancy, they gave birth easier than others.

Effective exercises on a fitball for weight loss

A fitball is a special gymnastic ball that allows you to maintain muscle tone and get rid of extra pounds quite quickly. Exercises with a ball are quite effective, and these types of physical activity are the safest in comparison with others. Fitball is even recommended for use by pregnant women, patients with spinal problems, and the elderly. People with varicose veins can also exercise on a fitball, since the load on their legs during exercise is minimal. The uniqueness of this ball lies in the fact that during exercise you need to maintain balance, which strengthens all muscle groups, and also exercises the vestibular apparatus, while even those muscle groups that remain unused during other loads work.

Exercises for losing weight in the pool include exercises not with a fitball, but with a regular ball, which has regular sizes; a fitball is usually used for exercising in the gym.

The gymnastic ball comes in different sizes (diameter from 45 to 95 cm). To choose the ideal exercise ball for you, you need to sit on it and see what angle your knees form - the ideal option is an angle of 900.

Exercises on a fitball help strengthen all muscle groups, since the ball is not stable, as a result, the muscles will be tense throughout the entire session. This kind of exercise helps to effectively combat fat deposits on the abdomen, buttocks and other parts of the body.

Also, for exercises on a fitball, a special set of exercises has been developed, aimed at training a specific muscle group. Exercises with a fitball are especially suitable for strengthening the hips and abs. In addition, exercising on such a ball promotes good posture and strengthens the skeletal muscles. With regular training of the gluteal muscles, after a while you can almost completely get rid of cellulite.

Before training, you need to do a short warm-up to warm up your muscles (step in place with a ball in your hands (regular and high hip), 10 to 20 squats with a ball in front of you).

The following exercises will help tighten your abdominal and thigh muscles:

lying on your back, fix the ball between your feet (legs extended). While holding the ball, raise and lower your legs;
lying on your back, fix the ball between your thighs and squeeze the ball as much as possible, then relax the muscles;
standing straight, hold the ball between your thighs and squeeze the muscles tightly for about a minute, you need to do 2-3 approaches, after each exercise, without changing position, you need to do 25-30 jumps.
put your left foot on the ball, take a stable position, stretch your arms forward. While maintaining balance, you need to do 20 squats, then you need to change legs. In total you need to perform 2-3 approaches.

To strengthen your abs:

Lie with your back on the ball, place your feet on the floor at an angle of 900, throw your arms behind your head, perform 30 crunches in three sets.
lie on the floor, put your feet on the fitball, bend your knees at an angle of 900. Do 20 crunches, trying not to lose the ball (2-3 sets).

To strengthen the buttocks:

lying on your back, bend your knees and place them on the ball, raise your pelvis and squeeze your buttocks as much as possible at the highest point;
Lie stomach down on the ball, legs and arms down. Slowly lift the straightened legs and then return them to the starting position.

Exercises with continuous movement are considered the most effective; for example, you can perform jumping jacks while sitting on a fitball, starting with a slight rise above the ball and ending with a full lift. It is good to do this exercise for about two minutes without stopping.

Water fitness or aqua aerobics. Exercises in the pool for weight loss

Many people are interested in the question of how to lose weight in the pool and with what exercises. Water aerobics is an effective way to train in the pool. This is one of the newest ways to combat cellulite. During orgasm training, excess fats are broken down, tone is tightened, and muscles receive a massage effect. Exercising in the pool strengthens the immune system.

Running and walking

Affordable and uncomplicated movement in water that burns fat as much as possible. Technique: go into the water up to your waist and start walking calmly, walk around the pool several times and start running lightly. The result of the exercises will be a thin waist and toned buttocks.

Cardio exercise - fitness with a ball

Fitness with a ball will help you pump up your abs in the water, strengthen your heart and get rid of excess weight. For exercise you will need a special ball that will help you stay afloat and put stress on your muscles. The technique is as follows: go into the water up to your waist and hold the ball at waist level on the right side of your body. Keeping your back straight, you need to walk around the pool at a fast pace; you cannot lean towards the ball. Then, hold the ball on the left side of the body and repeat the exercise. Repeat this on each side several times.

Swing your leg back

This exercise will be indispensable if the goal is toned hips and slender buttocks. Go to the stairs and stand facing it. Hold the dividing line on the pool with your hands. Raise your leg back and forth as high as possible, holding it in the upper position for 2 seconds. At the end, hold for 2 seconds. Keep your body straight. Do 15-20 swings on each leg.

Leg abduction

If you want to tighten your inner thighs, then you should do this exercise. Stand in the water up to your neck and rest your hands on the noodle. As you exhale, move your straight leg to the side and put it back as quickly as possible. Breathe evenly without tilting your body to the side. Repeat the swings 15-20 times.

Plank in the pool

The plank is an effective exercise in the pool against the stomach and sides. In order to perform it, you need to go into the water up to your chest, pick up a special circle or noodle and rest your feet on the wall of the pool. Keep your body straight and maintain balance for as long as possible.

Leg Raise

This is a common and effective fitness movement. Get into the pool up to your chest. Stand up straight and spread your arms wide to the sides. Raise your right leg straight up as high as possible. Stand in this position for at least 5 seconds, then change legs. Perform this movement for 5-7 minutes.

Jumping with leg lifts

This is a more complex exercise; it is recommended to move on to it after the muscles have become sufficiently strengthened. Execution technique: extend your arms with the noodle in front of you and make a small jump, pushing off the floor, alternately raising your straight legs in front of you.

Jumping with a turn

It is a good exercise in the pool for the abdomen and strengthening the legs. Go into the water up to your waist, bend your knees a little and start jumping, turning your body 45° in one direction or the other. At the same time, look in front of you, at one point. Repeat 15-20 times.

Stretching and Cooling Down

After performing strength exercises in the pool, you need to smoothly finish the workout and stretch well. This is called a cool down. Stretching helps maintain flexibility and lengthen muscles that become shortened from regular use.

It is also recommended to do a cool-down (this is what swimmers call a cool-down). This is a calm, slow swim at a low heart rate. Swimming at a low pulse allows you to smoothly calm the overexcited nervous, cardiovascular and respiratory systems, gradually lowering the heart rate, normalizing blood pressure and breathing rate.

Raising hands

In aerobics, there are also exercises for the arms in water, which will simultaneously strengthen the back muscles. For additional load, you can take special dumbbells. Stand in water up to your neck and pick up dumbbells, lift them parallel to the floor. As you exhale, spread your arms to the sides as much as possible, and then bring them back.

Your hands should be completely in the water so that the resistance is maintained throughout the exercise. Repeat the complex 12-15 times.

Leg Curl

This exercise will help tighten the muscles of the legs and buttocks. Go into the water up to your chest and stand up straight. Start alternately bending your right and then your left leg at the knee, while trying to reach your buttocks with your heels, your back should remain straight and your gluteal muscles as tense as possible. Repeat the movement for each leg 10-15 times.

Crunches

You can pump up your abs in the pool thanks to this exercise. Twisting in the pool puts stress on the oblique muscles. Get into the water up to your waist and begin to vigorously rotate your body. You can jump a little. Duration of execution – 5 minutes.

Static exercises with a ball

These exercises burn fat well and strengthen muscles in a short period of time. They should be performed at a calm pace. There are 2 options:

Raise your right knee while maintaining balance on your left leg. Hold the ball with outstretched arms. Stay in this position for about 30 seconds. Then repeat the exercise only for the other leg.
Place emphasis on your right leg, try to take a pose similar to a “swallow”, while not lifting your left leg high up. Take the ball and hold it with your arms outstretched in front of you. For each leg, you should perform this exercise 5-6 times, standing in the pose for 30 seconds.

Belt pull

This movement works the back muscles well. Technique: go into the water up to your neck, take dumbbells in your hands and stretch them in front of you at stomach level. As you exhale, squeeze your shoulder blades together, pulling the dumbbells toward your waist. Elbows should be parallel to each other, not apart.

Maintaining balance on one leg

Balance exercises are a powerful and effective exercise for strengthening your hips and leg muscles. Enter the pool up to your chest and raise your arms straight above you. After this, bend your leg at the knee. Stay in this position for as long as possible.

Exercises for weight loss

In order to get a visible effect from exercise in the form of weight loss in the hips, abdomen and arms, follow the following conditions:

Exercise regularly, at least 2 times a week for 40 minutes;
Keep the pace throughout the entire workout, monitor your heart rate, the effect will occur when your heart rate is about 70-80% of the maximum;
The water temperature in the pool should be in the range of 25-30 degrees Celsius;
Keep your fingers closed to create better resistance to the water.

Please note that exercise in the pool, especially when it comes to the process of losing weight, becomes effective only if it is carried out at an intense pace. Focus on your pulse. Keep it in the “fat burning” zone throughout your workout. How to calculate the heart rate in this zone? Calculate using the formula: Pulse = 220 - (your age) * 0.7

Do basic exercises for weight loss:

We do a “kick”. Stand up straight, move your left leg forward, direct your body weight onto it, while bending your leg slightly. Overcoming the resistance of the water, we throw our right leg forward, toe toward ourselves, and vigorously move our arms back behind our back. Then return to the starting position;
Twist diagonally. To lose weight in the abdominal area, we do an exercise for the oblique muscles, to do this we raise the leg to the level of the belt, and move the opposite arm diagonally down. You have done this task correctly if your elbow touches your knee. Then return to the starting position and do the same with the other leg;
We are working on the upper part of the body. We stretch our arms to the sides, put our hands behind our backs, as if we were doing a clap, while we tighten the shoulder blades as much as possible, do a light jump, return our hands to the front of the body and do the same clap;
Let's do the hands. We bring our fingers together tightly, bend our arms at the elbow to an angle of 90 degrees and sharply straighten them. At the same time, we actively overcome the resistance of water.

All exercises are effective if done 3 sets 20 times. While resting between sets, you can do a few light jumps.