Water aerobics
Water aerobics – a kind of aerobics at which trainings take place in the pool. The water aerobics enjoys popularity several years, but every day inventive instructors open all its new sides, to be exact, of depth. Than occupations water aerobics and what hidden physical forces they in us open are so useful?
Today the water aerobics, according to reviews, the most effective remedy for all people who want not only to lose weight and keep a body in a tone but also to recover health. Occupations are shown by water aerobics to people of all age and builds.
Water aerobics essence
Water at the same time gives effect of resistance, pushing out and hydrostatic pressure. The effect of pushing out reduces gravity, reducing load of a backbone and joints. Therefore the water aerobics, according to reviews, is much less traumatic, especially for people with an excess weight which is quite heavy for managing own body in usual gym.
It is known that resistance of water is stronger than air by 12 times. Therefore even usual raising of a hand in water demands more efforts from the person, therefore, and calories burns more. It turns out that so far muscles work, the hip joint, elbows and knees are weakened therefore the copular device well becomes stronger. Besides, at occupations the water aerobics involves those muscles which more do not work anywhere.
Hydrostatic pressure stimulates blood circulation. It is very useful for people with hypostases. Also pressure of water improves return of blood on veins in heart that reduces risk of its stagnation in the lower extremities. Therefore the water aerobics and is useful to people with a varicosity.
Practically have no training contraindications in water. However, as well as in any business, here the main thing not to be overzealous. For this occupation in water the instructor has to control. If all group of engaged works at ordinary aerobics at one speed and can easily lose it, then each person does exercises of water aerobics in a rhythm, convenient for himself.
To whom are occupations recommended by water aerobics?
Occupations in water have much bigger efficiency, than on the land, and load of a human body at the same time much less. Owing to this fact the water aerobics for pregnant women and elderly people is especially popular. The water aerobics for weight loss is shown to the people suffering from excess weight. Occupations in water are also useful to prevention of diseases of a backbone, joints and veins.
Today doctors are unanimous in the opinion concerning active lifestyle during pregnancy. Therefore if there are no individual contraindications, water aerobics for pregnant women – ideal option. Occupations in water help to unload legs and a back that promotes more comfortable condition of the woman, strengthen her nervous system and have the soft tempering effect, all of us know that it is better for pregnant women not to have catarrhal diseases. According to numerous researches, regular trainings in water during pregnancy help women to transfer childbirth more easily.
Occupations in water are useful to all: they help to relax, remove nervous and muscular tension, strengthen a nervous system. Besides, during the water trainings on a body there is a peculiar water massage thanks to which skin perfectly is humidified, becomes elastic and elastic. Water massage does not allow to collect in muscles to lactic acid therefore pain after the trainings is absent.
According to reviews, the water aerobics helps to unload a backbone. And if to add a special set of exercises, it is possible to correct a bearing quickly enough.
The water aerobics is very useful to the elderly people having diseases of joints as occupations develop their mobility. And at a varicosity water exercises help to unload sick vessels, to adjust outflow of a venous blood and to improve blood circulation in an organism.
The water aerobics for weight loss pursues the aim to lift pulse rate and to hold it at the certain level for 20 minutes. At occupations in water there is a strengthened burning of calories due to overcoming resistance of water. Burning of calories is promoted also by the water temperature which is much lower than body temperature. Besides, an important role is played here also by a psychological factor: the most part of a body during the occupations is hidden under water that it allows stout persons not to feel discomfort. And the hydromassage helps also to struggle with cellulitis effectively.
The facts about water aerobics
- To go in for water aerobics, it is absolutely optional to be able to float. Besides, occupations help to get rid of fear of water that promotes bystry training in swimming.
- If you have obesity, then an optimal variant for you – water aerobics for weight loss. And joints will sustain loading, and fat will effectively leave.
- Water aerobics for pregnant women – the separate direction of fitness. In the pool future mother can actively move with the smallest risk for herself and the kid. The movements in water more measured, speed are lower, there are no sharp twisting and rises. In water it is easy for pregnant woman to accept a comfortable position, and the constant movements by legs promote development of muscles of a small pelvis and increase their elasticity.
What is necessary for exercises on water aerobics?
Classes can be given as in small water, standing up to shoulders, and in deep where the person does not get to the bottom. As a rule, for water aerobics there is quite enough depth in 1,5-2 meters, and the special supporting belts help to keep afloat.
Water aerobics there is a lot of equipment for exercises:
- The supporting belts which help to stay afloat. And here it is necessary to hold the case vertically by own forces, and with serious energy costs. Here you should strain muscles of a press and a back properly.
- Volume dumbbells with blades which hard move in water.
- Soft easy dumbbells which are quite heavy for holding under water too.
- Special boots which do legs heavier. Yes, it is necessary to make effort not to leave under water.
- Foot blades which help to increase the area of resistance why legs becomes much heavier to be moved.
- Akvaperchatki which will turn your hands into frog legs.
- Nudlsa – ridiculous inflatable sticks by means of which it is possible to carry out a set of exercises on water aerobics.
Precautionary measures
- Patients with asthma will suit only occupations water aerobics in small water.
- At disturbance of a vestibular mechanism and injury of tympanic membranes can be heavy to hold balance. Here you will be helped by the cotton plugs inserted into ears.
- People with osteochondrosis of cervical department and vascular insufficiency can also have problems with balance therefore it is recommended to begin occupations in small water.
- To the people inclined to allergies, it is necessary to avoid occupations in strongly chlorinated water. Also will not prevent to use goggles.
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