Aqua aerobics: reviews, equipment, safety measures

This kind of aerobics is often underestimated, perceiving it as some kind of water entertainment for those who do not swim or those who can not handle serious loads. If you are also under the influence of this stereotype, we will try to dissuade you. But if you really want to know what aqua aerobics are, feedback will not replace personal experience. We will tell you about what training is in the water and how to choose a good training place.

So, this water gymnastics can offer a lot of benefits to those who for some reason do not fit in the hall. This is the best aerobics for pregnant women. It is also shown during periods of rehabilitation after various conditions. Classes in the water can significantly reduce the burden on the joints and spine. The risk of injury is minimal, all movements are carried out smoothly, as it is necessary to overcome the resistance of water. It is in this resistance that the main secret lies: the simplest on land movements in the water require a significant effort. Especially effective water aerobics in the presence and competent use of the relevant equipment. We'll talk about it a little later.

Many of those who want to try such lessons stop the inability to swim. There are several types of training. There are classes that are held at shallow depths with the support of the feet. Classes in a shallow basin are suitable for those who suffer from respiratory diseases (of course, after the approval of a doctor), as well as having vestibular disorders. Training can also be carried out in a special belt that holds on the surface.

Equipment

Depending on the type of training, different equipment can be used in the class. The most common thing is nudles. It is with this flexible "stick" that water aerobics is most often associated. Reviews say that this shell is well developed ability to keep the balance, and balancing on it, for example, kicking, requires the work of all the muscles of the back. Among other shells - special gloves with membranes, as well as dumbbells of different shapes (round or triangular). Their weight is small, however, the resistance of water is 12 times stronger than air resistance, so efforts will need to be made much more than it seems. To increase the load on the legs, there are fins, weighting agents, as well as special light boots. Just keeping your feet down in such boots is not an easy task in itself.

Programs

The principle of building a training corresponds to the organization of classes on land. First, a warm-up is performed, which helps prevent seizures and sprains. It follows the main part, which, depending on the level of preparedness can last from 20 to 40 minutes, and ends with stretching exercises.

The main part can include general rhythmic exercises (for beginners), balance training, power elements. More advanced groups are offered special classes with equipment that increases water resistance, as well as training with elements of kickboxing, running programs. Interval training, stretching, group exercises - all this can offer and aqua aerobics. The testimonies show that occupations in the water are mistakenly considered suitable only for low-trained people. Aerobic and power load in advanced groups is sufficient for more trained trainers.

Security measures

Contraindications have even such a safe form of training, as aqua aerobics. The reviews confirm her safety during pregnancy, but take into account the water temperature. But serious vestibular disorders and the presence of asthma can become, if not an absolute contraindication, then a serious restriction. A doctor can refuse a certificate in the pool in the presence of skin and infectious diseases. Not all fit and chlorinated water in the pool. Therefore, choose the place of classes, based on the features of the pool, as well as the availability of a sufficient number of different equipment and the possibility of alternating training programs.

Efficiency

What results does aqua aerobics give? The reviews confirm that it significantly helps to strengthen the muscles of the back and get rid of cellulite, of course, provided that you do not take less than 2 lessons a week. Good results are achieved by those who combine workouts in the water, visiting the bath and special diets for weight loss. In addition, the unusual movements and variety of training programs will not let you get bored and make every visit to the pool pleasant and long-awaited.