Aqua aerobics: benefits and contraindications, exercises for losing weight and for pregnant women. Coach for water aerobics

Today, a fashionable and very topical direction is water aerobics. The benefits and contraindications will be carefully considered today in our article.

Why is it that water sports attracts people's attention? Life originated in the water, so from the youngest age children swim with great pleasure. And when there was an offer to go in for sports not in the hall, but in the pool, many thought it was very attractive. However, this topic requires additional study to determine how suitable aqua aerobics are for you, the benefits and contraindications should be carefully weighed before making a decision. Better yet, consult a professional fitness trainer or therapist.

What are the advantages?

Someone can go to practice in the pool because he likes to contact with water, in contrast to the need to sweat in the usual room. However, this is not the only difference between aqua aerobics. The benefits and contraindications to date are already widely known, so that everyone can make a choice for themselves.

So, let's look at the main advantages. First and foremost, the coaches and their players note that the results from any exercises performed in the water are much better than similar exercises that are performed on land. Why is this happening? Because the resistance of water is higher than air. Therefore, the load on the muscles is very high.

But that's not all, what is different about aqua aerobics. The benefits and contraindications must be discussed at the first, introductory, lesson with the coach, so no one will start training without thorough instruction. But in fact this is the safest sport. They can be used by pregnant women, as well as elderly people. In this case, the probability of injuries and strains is minimized. All the yogis achieve for years of training (smoothness of each movement), the water provides itself.

Painful sensations after training - this is another factor that stops women from going to the gym. The lessons of aqua aerobics completely exclude this. The aqueous medium prevents the production of lactic acid, which is the cause of severe pain. The next day you will feel light in the whole body and want to repeat.

What to think about

In and of themselves, water activities are very useful. However, it is very important to take into account its composition. Many modern pools have systems that allow you to do without chlorine. Water is disinfected with the help of ultrasound, silver and other technologies. Therefore, when choosing a swimming pool, at this point you need to pay special attention. But if, when you go into the room, you smell chlorine, then it's better to give up regular classes. This is especially true for pregnant women and people prone to allergic reactions.

Almost all said that after visiting the pool the skin becomes dry and covered with a white bloom. Thus, a remedy that protects us, spoils the skin and hair, affects the respiratory system. Leading gynecologists urge women to exercise caution when visiting the pool. Chlorinated water leads to a violation of the microflora of the vagina.

However, an open reservoir can be even more dangerous. Therefore, if in the summer time the coach suggests moving the classes to the river or the lake, it is better to refuse. Water that does not meet sanitary standards can lead to allergic reactions, and hundreds of pathogens - to cause the development of a disease.

A pregnant woman should be careful about the recommendations of doctors, as well as their own feelings. Any discomfort should be a signal to stop training and alert the coach. During the lesson you can not force yourself to do the exercises, and do them only when they are pleasant.

For people over 45 years

Most often, it is after this turn that the pain in the back, dyspnea, unpleasant sensations in the joints begin to disturb. This is enough that a person refuses to go to the gym. However, aqua aerobics classes are ideal for these cases. Water can greatly reduce the burden on the spine, which helps better than sitting on the couch. In addition, after a series of training sessions, you will feel that the muscles of your back are strengthening, which reduces pain.

For expectant mothers

Since recently, aqua aerobics for pregnant women has become very popular . Moscow is always the first to pick up new items and embodies them in a form acceptable to the consumer. That's why fitness centers equipped with swimming pools began to grow in the capital. It is very convenient, that for employment it is not required the big depth, a maximum on a belt.

Classes in the pool are shown for all future mothers. Swimming is very pleasant, it allows you to quickly bring your muscles into shape, but it does not overload your body. The pool has a beneficial effect on blood circulation and cardiovascular, as well as excretory systems. Classes in the pool give a good physical load, it increases endurance, and it will be easier for you to survive the birth.

Expert opinion

The aqua aerobics trainer, Ekaterina Lyubimova, the head of the club in Medvedkovo, explains to every pregnant woman that the purpose of the classes is not to become a model overnight, but to prepare your body for the appearance of the baby. In the classroom, much time is devoted to diving. This will help mom and baby to get used to the temporary lack of oxygen, which will have to face during the labor and passing through the birth canal. In addition, my mother is training breathing delay, which means that it will be much easier during attempts.

Any aqua aerobics coach will tell you that those women who attended training did not have any problems during childbirth. In parallel, they master important breathing techniques, and physical exercise will allow the child to take the right position in time.

How exercise affects the physical condition of expectant mothers

Initially, it is worth asking the opinion of your obstetrician-gynecologist. If he does not mind, then sign up for classes. In this case, you should not even think for a long time, the ideal option is aqua aerobics for pregnant women. Moscow is the city that is ready to offer you hundreds of options for clubs, sections and swimming pools, where they practice such activities. Below we will consider the most popular of them.

So, the muscles of the legs and perineum, the abdominal press, the back and the shoulder girdle are trained in the water of the future mother. Entering the pool, you become 10 times lighter, as a result, rest your spine. The movements that you will perform under the guidance of the trainer, allow you to remove cramps, stretch ligaments, improve the blood supply of the entire body.

When to start pregnant

Aqua aerobics clubs adhere to a similar program, which allows you to achieve significant results without much strain. Very popular today is the club "Through the Looking Glass". Leading specialist Maria Kireeva works with groups and individually. She argues that you can not think of anything better than training in the water. This is both a very careful and serious load. In the first trimester it is very important to actively visit the pool. In this case, the risk of gaining extra pounds will almost equal zero. In the second trimester, if the pregnancy is normal, you can continue intensive training with more emphasis on stretching. The third trimester is worth devoting to calm swimming and breathing exercises.

Exercises

To begin training future mother should be with warm-up. It can be a simple swim from the side to the side. Then a series of routine exercises for warming up the muscles is performed. Makhi kicks and hands, jumps and squats. The first basic exercise is underwater walking. There is nothing complicated in this, only the knees need to be raised higher. Exercises for the hips - this is another set that the instructor selects individually. This is raising and lowering the legs, spinning and lunging, as well as squats. Exercises for the muscles of the back, the press and the pelvic floor are another serious block. Usually they are carried holding on to the side. Typically, it is lifting the legs from different angles.

After training, you need a little rest. At this time, you can lie on the surface of the water or play with the ball. The next block is breathing exercises. Nothing difficult of these exercises of themselves do not represent, this is the usual diving, inhaling and exhaling with a delay in breathing. In the end, you are waiting for stretching exercises. They help to normalize the pulse and relieve tension.

Aqua aerobics for weight loss

Very often after the birth of a toddler, women come to the hall with this problem. Ask an experienced coach, and he will definitely say that the best choice is aqua aerobics. The results will depend on the desire and on the observance of proper nutrition, but one thing is for sure: in one training you can lose up to 500 kcal. Observing the diet, you can lose 6-8 kg per month with intensive training 3 times a week.

In this exercise, in many respects repeat the already listed. This is walking and running on the spot, swinging legs, squats, pulling up to the side of the pool and much more. The program for you is created by the trainer individually.

It is very important to record the results that aqua aerobics gives you. "Before and after", fixed in kilograms and centimeters, will serve as the best incentive for continuing studies. For six months you can lose a few tens of kilograms or just make your figure more fit.

Leading clubs

Today there are a lot of them in the Mokve. This is the already mentioned "Through the Looking Glass", which is located at ul. Kantemirovskaya, 6, building 1. Judging by the feedback, attentive and competent instructors work here. Separate work groups for pregnant women. The club card for a year costs 18000 rubles, and for 6 months 11000.

"Fitness Factory" is not just a club, but a developed network that offers guests the opportunity to find a healthy body. You are waited by the qualified experts who will help you to pass necessary preparation and to create the individual program which will suit you. The subscription price is 17500 rubles per year.

Network of clubs Dr. LODER invites old and new customers to visit the swimming pool and learn to swim, as well as do aqua aerobics. At your disposal are several swimming pools, the water in which there is a unique cleaning system. Here there are five saunas, a large gym, and besides that, an instructor will work with you individually. The cost of the annual subscription is 16,000 rubles.

Thus, you can make a general picture and decide for yourself whether you are suitable for aqua aerobics. We quoted the average prices, there are elite clubs, where the annual subscription will cost you 35,000 rubles, but the choice is in any case yours.