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The benefits of water aerobics: the difference between swimming and water aerobics
Different types of training in the water - swimming, water aerobics, aqua yoga, aqua-pilates, water polo, running water and power exercises in the pool to help make the body more powerful, flexible, develop endurance and beneficial effect on the cardiovascular system. In addition, water helps to relax and often have more fun than from the usual workout in the gym. Performing various exercises in the water is safe even for people with poor health, obesity, and the elderly. Swimming and water aerobics, although they have some similarities, in many ways different, and these differences need to be in when choosing the right kind of person you kind of loads.
Swimming involves horizontal movement in the water with the help of various movements and kicks (motion what exactly - it depends on the style of swimming). Legs floating man not to touch the bottom of the face, depending on the style, more or less a part is immersed in water (exception - backstroke). In water aerobics person usually is feet on the bottom (if it's not in deep water aerobics), and performs exercises such as leg lifts, jumps, squats, lunges, dance moves. The man's face during such employment should not be immersed in water.
Swimmers can train in the pool, so in the open water. Individual or group training - it is a matter of personal preference swimmer. Water aerobics, as a rule, are engaged in the pool and in the group, under the guidance of an instructor. Most activity takes place to the music, and includes exercises for the upper and lower body.
The number of calories that a person spends one hour sessions, depending on its weight and the intensity of the workout. For example, an hour of swimming is very active man, whose weight is 70 kg, burns about 511 calories; 637 calories - with a weight of 90 kg; 736 kcal - if a person weighs 110 kg. In water aerobics classes person will burn 292 calories, 364 calories and 436 calories respectively.
Regardless of whether you are swimming or doing water aerobics, you need a swimsuit, a towel and a bottle of water (the body does not get enough water through the skin, so you need to drink even when you're exercising in the pool). Swimmers also necessarily need glasses and hat. For water aerobics classes need special rubber shoes to protect feet during exercise, as well as buoyancy aids such as belts, "nudlz" and weighting.
What else should be considered
Choosing one or another type of training in the water, consider how comfortable you feel in the water, how well you swim, your goals and the amount of time you can devote to training. Because swimming gives a very intense pressure, it will be enough to swim about 1 to 25 hours per week to get all the same benefits as 2, 5:00 water aerobics classes. However, if you, for example, are afraid of the face immersed in water, not swim, or you are not in good health, you will be safer and more useful to engage in water aerobics.
What is water aerobics in deep water
Water aerobics in deep water - a water aerobics classes
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at a depth where your feet do not touch the bottom of the pool. At the same time the head thanks to buoyant belts and / or armlets is above the water surface. In other words, during the training of a human body if suspended in water. Body weight on such classes is almost no pressure on the joints, and you need only to overcome the resistance of water. Because of its special properties of water aerobics in deep water is even used as part of training programs and rehabilitation after injuries of athletes of very high level. In particular, the world-class runners and jogging in deep water - it allows to train the muscles, increase stamina with virtually no risk of injury. Movement in the water, simulating ice skating, are sometimes used for the preparation of the players.
The pressure on different parts of the body that occurs when a person carries the weight of his body on a hard surface, is very significant. For example, when running the pressure for an individual joint may be 3-5 times greater than the pressure of the body weight at rest. Various injuries in athletes are often associated with constant heavy pressure on the same joints and muscles.
Included in the training program in deep water aerobics, you get the following benefits:
- The ability to increase physical activity, avoiding related injuries.
- The ability to keep in shape during the period of recovery after injury or surgery.
- Fast recovery and a rapid increase in muscle mass due to the properties of water.
This is not recommended aerobics
In water aerobics has many advantages - it helps to eliminate back pain, strengthen muscles of the entire body, reduce joint pain
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and increase range of motion. However, some people still water aerobics is not recommended. People who have the following disorders should refrain from training in the water or at the very least, consult with your doctor before embarking on it.
- Fear of the water. If you have a strong fear of water, you are unlikely to want to do water aerobics. However, even if someone tries to persuade you to overcome yourself and go to the pool, most likely, the fear will be felt as soon as you find yourself in the water (or just see it in large numbers), and you will not be able to train normally.
- Neurological diseases. If you have multiple sclerosis
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or other neurological disease, be sure to talk to your doctor before you engage in water aerobics.
- Epilepsy. People with epilepsy
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, While in the water should closely monitor their health. It is very important before a workout take the medication prescribed by the doctor. Of course, before you start doing water aerobics, you need to get the approval of your doctor. A separate consultation is required if you are going to do on their own, without a group and instructor.
- Heart diseases. Those who have the disease, also need to be examined to find out how safe (or unsafe) for their water aerobics classes. In certain heart diseases perform any exercises in the water can be completely contraindicated.
- Open wounds and skin infections. If you have open wounds or skin infections, you should not engage in water aerobics and generally attend public pools for their own health and safety of others.
- Influenza and other infectious diseases. Avoid any exercises in the water, if you have any of these diseases; otherwise you can aggravate your condition and infect other people.
- Incontinence of urine or faeces is also a serious obstacle to the water aerobics classes.