Today the water aerobics is very popular. More and more people go to pools to do rhythmical water gymnastics to the sound of music. Than this type of aerobics, what contraindications at it is useful whether pregnant women can be engaged — all this (and not only) you will read in our article.
Shortly about the popular direction
Water aerobics — very effective kind of aerobics. Such water gymnastics develops muscles, promotes weight loss and mobility of joints, does a bearing better. For the first time data on similar exercises appeared in Ancient China. There pupils of monks who wanted to seize single combat perfected the abilities, force, accuracy and clearness of blows in water.
But better known the water aerobics became only in the 20th century when in the USA athletes began to apply such trainings. Directed to such gymnastics also at the time of the USSR, it served both as the improving, and all-strengthening means. Today in the countries of the former Soviet Union the fitness clubs providing such service began to open massively.
Whether you know? Water it is possible by the right to call a life basis. Animals and fishes consist of water for 75%, and jellyfishes in general for 99%. If to speak about plants, then potato for 76% is water, apples — for 85%, tomatoes — for 90%, cucumbers — for 95%, watermelons — for 96%. And ourselves consist of water: newborn its 86%, at the old man are obese — up to 50%.
Types
The water aerobics happens several types. On each of them we will stop separately.
Learn what is stretching, fitness yoga, burp, articulate gymnastics and a step aerobics.
Improving
The fitness water training will suit those who want to strengthen health, to support operability of an organism. The main goal of such occupations is to seize the vital physical actions, to develop physical qualities, to accustom a body to loadings, to remove stress. This look also promotes hardening.
Sports
The sports direction is necessary as addition at occupations with any kind of sport to achieve desirable results in it. Such water aerobics is considered the zaryadochny and relaxing bonus to your main trainings.
Medical
The medical direction it is necessary to restore health and working capacity, to modify your body, to raise a tone and to improve the general health. At the correct distribution of loadings of exercise become also rehabilitation means.
Who will be suited and as classes are
Now let's understand for whom it is possible and it is necessary to be engaged in aerobics in the pool and for whom it is impossible. And as such classes are.
Who can be engaged
Occupations suit practically all, except those who have certain contraindications (we will talk about them further).
Important! Especially this type of aerobics is useful to pregnant women and people with varicosity and cardiovascular diseases.
Contraindications and harm
To people who have spasms dizzinesses and nausea, to asthmatics and those who suffers from disorders of a vestibular mechanism it is necessary to be careful in relation to such aerobics. It is better for them to practise in shallow pools and by all means near the instructor. Allergic persons cannot visit pools with very chlorinated water. And to the people inclined to colds, artificial reservoirs with water temperature less than +20 °C are contraindicated.
Get acquainted with a complex gymnastics matins for all body.
Also people with the injured eardrums can have some difficulties on occupations. If you have serious diseases, for example, diabetes or osteochondrosis, previously consult with the doctor about a possibility of loadings and their intensity.
Basic rules
Usually for similar occupations indoor pools are used. The most suitable depth of an artificial reservoir in this case — from 1 to 1.5 m. If you wish to make load of muscles more, then it is better for you to choose occupations in deeper tank where it will be difficult to lean on a bottom. Going to the fitness center, you should not worry about purchase of stock for occupations — weighting compounds, water dumbbells, etc. In the modern centers there is the necessary equipment. If something is required to be got (for example, aquapoyas or flippers), by all means will report about it to you. But there are also things, obligatory for acquisition.
Before the occupations get bathing suits/swimming trunks, a hat for the pool, special water footwear, and still goggles. As for occupations, you should relying on the instructor who will tell what exercises, as well as how many it is necessary to carry out them. However you nevertheless should study some basic rules:
- before occupations by all means be warmed, walk on a pool edge, jump, swim for a while, get used to water temperature;
- beginning occupations, you do not hurry to accelerate, carry out exercises gradually. Slowly, increase also depth at which you train;
- little by little increase also duration of occupations, the first trainings should not continue more than 30 minutes. And the music accompanying occupations should not be very fast at the beginning.
Important! You do not chase executing all exercises at once, listen to yourself if you feel that were tired — have a rest.
Separately about advantage
Separately we will talk about advantage of water aerobics for different categories of people — pregnant women, elderly people, owners of excess weight.
Useful to a back and a neck exercises will be intended from stoop, the level, yoga, is resistant on the head, and a birch.
For weight loss
Probably, the water aerobics enjoys the greatest popularity at those who suffer from excess weight and want from it to get rid. Water temperature is lower than body temperature therefore in an artificial reservoir the body spends additional energy to be warmed. Plus, you receive a hydromassage, and it improves blood circulation and metabolism, gives to skin and vessels elasticity. Before occupation advise a little bit to swim for a while: it will warm muscles and will prepare their the subsequent for loading, and the organism in general — will get used to water. And everything is farther as usual: warm-up, exercises on various groups of muscles and in conclusion — relaxation. If all exercises are executed correctly, then for an hour 600 kcal can burn down. Such result can be compared with effect of run on high-speed skis.
For pregnant women
As we already spoke, the water aerobics is especially useful to women in the family way. Let's explain why. Similar exercises help to strengthen all organism, muscles of a press, hips and legs in general. These are extremely important points for women in labor. Also occupations water gymnastics will help future mummies to shape up quicker.
Important! By the way, the water aerobics after the delivery can be not thrown, and to visit it already together with the kid. It will help it to make a backbone stronger, to create a good bearing, to improve a vestibular mechanism and to increase immunity.
For elderly
The water aerobics is also useful also to aged people. During exercises water masses a body, improving blood circulation and functioning of the vegeto-vascular system that is good for heart. Water also removes muscular tension and in general perfectly affects the musculoskeletal device in general. In addition, the water aerobics helps to lose weight, thus having unloaded joints, does the general health much better.
Efficiency: when to wait for the first results
You will feel good mood and cheerfulness right after the first trainings. And with each new arrival to the pool muscles will begin to become stronger, your tone and working capacity will increase, the emotional state will improve. To achieve visible result, it is necessary to go to classes twice-three times a week at least 3 months without breaks.
Read also what twine happen and how quickly to sit down on a cross split.
Approximate complex of simple exercises for beginners
Before you simple exercises which will be useful to the beginner.
- Fill from walking or running on the spot, vigorously waving a hand for 2-3 minutes. It is possible to run or highly raising a hip, or bending a shin back.
- Jump up in water, being displaced to the left and to the right, forward and back.
- Jump on the place: in the beginning on one leg, then on the second, and as a result — on both at the same time, without jumping out of water.
- Jump up on time — legs together, on two — legs separately, at the same time jumping out up and waving a hand.
- Jump up, having grouped, and lower legs on a bottom, putting them separately.
- Make moves one leg — back and forth, in different directions, on diagonal. Repeat the same the second leg.
- You make attacks with the movements of the hands bent in elbows, and then with straight arms.
- Do moves of the provision of attack by the direct and bent leg forward.
- Pound the fast movements of a shin, then hips and a stomach.
- The hand has to slide down sideways bodies, and you to last together with a hand. Then — the same with the second hand. At the end make a body the wavy movement.
Whether you know? In the world there is a burning water. For example, in Azerbaijan there is a water containing a lot of methane therefore to it it is better not to bring a match as it will light up.
Precautionary measures
Main precautionary measures:
- it is recommended to practise in an artificial reservoir only in two hours after a meal. During active digestion of food to digestive bodies flows a large amount of blood, because of it blood supply of a brain and muscles goes down therefore in water there can be spasms and dizziness;
- before a training take a cool shower or you come into water very slowly — under the influence of cold water the blood vessels are narrowed, and load of heart grows;
- it is necessary to go down in the tank on a short flight of stairs, it is not necessary to dive into it from a side. Sharp change of temperature can become the cause of cardiac pains;
- the quantity of loadings needs to be increased smoothly. Try to avoid overfatigue, do not force an event.
Water aerobics or gym: how to decide on the choice
Thanks to water aerobics it is possible to burn many calories, to normalize the weight, to increase endurance, to revitalize a cardiovascular system, to reduce stress and to get healthier. Reasonable occupations in gym have beneficial influence on health too, but they have so to speak a few other task.
For maintenance of a body the step aerobics, driving the bicycle, swimming, yoga, dances, gymnastics will help with good shape.
By means of such trainings it is possible not just to bring muscles into a tone, but also to increase a relief, to make a body tightened. And in general, it will be correct to communicate to the experienced trainer who will estimate your figure and the state of health. Will prompt to you that it is better to choose, proceeding from your wishes and opportunities.
Whether you know? In water it is possible to learn not only to usual gymnastic exercises, but even kickboxing.
As you can see, water aerobics — piece extremely useful. It is good both for pregnant women, and for elderly (and not only for them). If you have no special contraindications, love water and dream to put the body in order, then water gymnastics precisely for you. The bathing suit in hands — and it is rather to register to the next pool!