Water Aerobics : How to Teach a Water Aerobics Class

Water aerobics: everything you need to know about water training

If you are tired of training in the gym and you want to try yourself in a new fitness direction, a good option is water aerobics. Many people underestimate water activities - they consider them too easy and unable to keep the body in shape. But this is not the case. Here are some of the benefits of aqua aerobics and how it helps you lose weight.

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What is water aerobics

Water aerobics is physical exercise in water to rhythmic music. Moreover, it is not at all necessary to be able to swim - classes take place at a shallow depth. Their peculiarity is in additional resistance - it is much higher in water than in air. However, training in the pool is usually less stressful than in the gym. Since water has a buoyant force, the load on the musculoskeletal system is reduced. It also improves muscle and skin tone.

Water aerobics: everything you need to know about water training

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Do not confuse aqua aerobics and aqua jogging. The latter means running in the water, and, as a rule, such exercises take place at a depth.

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Benefits of aqua aerobics

There are practically no contraindications - almost everyone can do aerobics in water. Such exercises are suitable for pregnant women and the elderly.

Muscles do not hurt during exercise - lactic acid does not accumulate in the muscles during water activities.

Low risk of injury - it is almost impossible to get injured if the exercises are performed correctly.

Water aerobics: everything you need to know about water training

Photo: istockphoto. com

Exercises are good for the body as a whole - water aerobics improves overall well-being and helps with all kinds of ailments: relieves pain in the back, muscles and joints, develops endurance, strengthens the cardiovascular system, corrects posture, normalizes sleep.

Reduces stress on joints - thanks to this feature of water fitness, people with limited mobility can also do it.

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Water aerobics for weight loss

Water aerobics is a good way not only improve the general condition of the body, but also lose weight. For one workout, you can spend about 300-600 calories, depending on the intensity of training, metabolism and individual characteristics of the traininggosya.

Water aerobics: everything you need to know about water training

Photo: istockphoto.com

The effectiveness of such activities can be explained by the natural property water - to resist everything that moves in it. To overcome it, the body is forced to use all muscle groups, which is why more calories are burned. In addition, the massage movements of the water stimulate muscles, tone the skin and speed up the metabolism.

In addition, the temperature of the water in the pool is usually 5-10 degrees below body temperature. The extra energy you will use to keep warm.

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Water aerobics training

How classes are held

Before the start, those who wish are divided into groups depending on the level of training - beginner, intermediate and advanced. For beginners, the workout lasts approximately 30-40 minutes, and the participants do the simplest exercises. The intermediate level assumes a lesson lasting 50-60 minutes with more complex complexes. At the professional level, the time increases to 60 minutes, with almost no breaks, and the most intense exercises are included.

Water aerobics: everything you need to know about water training

Photo: istockphoto. com

In general, water training is built on the same principles as conventional aerobics. It consists of a warm-up, the main part, the study of problem areas and a hitch (recovery exercises at the end). In the main part, complexes are performed for different muscle groups. The lesson itself is accompanied by rhythmic music.

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Exercise aids

During training, you may need special equipment that is used specifically for exercising in water. They are most commonly added at intermediate to advanced levels.

Noodles is a flexible foam pole that supports you in the water during your workout and creates additional resistance with the water.

Aqua dumbbells and aqua barbells made of foam.

Aqua gloves - create additional resistance with water when doing hand exercises.

Weights for wrists and ankles.

Aquapelt - helps to keep on water at depth.

Expander .

Ball .

Water aerobics: everything you need to know about water training

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Tips for effective training

For the workout to be maxmost comfortable and effective, please pay attention to these recommendations.

  • Choose a comfortable stretch swimsuit / swimming trunks that won't hinder your movements.
  • Don't overeat before training - it's best to stop eating in about 1-1.5 hours.
  • Drink plenty of fluids during your workout, preferably still mineral water.
  • Listen carefully to the recommendations of your fitness trainer.
  • Do not overload the body: the intensity of the exercise should be increased gradually.
  • Be sure to shower before and after your workout.

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