Benefits and contraindications of aqua aerobics

Everyone has heard about the benefits of water procedures and exercise. Their combination is called aqua aerobics and helps to achieve the most positive results of training. Regular exercise helps to strengthen the body, improve body shape and improve psycho-emotional state.


What is aqua-aerobics?

Today under aqua-aerobics we understand a set of rhythmic exercises performed standing in the water to the music. Overcoming the natural resistance of the water, a person trains all muscle groups at once. The supporting characteristics of water make it easier to train and relieve strain on the musculoskeletal system. Thanks to this exercise is less strenuous, without injury, and contributes to the even development of all muscles.

It’s hard to say who invented aqua aerobics. Back in the days of ancient Rome were popular maiumes – mass games, the obligatory program of which included spectacular performances on the water. At the same time, descriptions of water exercise we find in handwritten scrolls of ancient China, whose novice fighters practiced their strokes while standing in water.

In our time, the idea of performing physical exercises in water was perfected by Glen Macquaters, an American track and field athlete. After being seriously injured in the hip during the Vietnam War (1957 – 1975), the athlete developed his own training program to maintain physical fitness. That’s how aqua-jogging appeared – a fitness trend reminiscent of aqua-aerobics, during the classes of which, a person’s feet should not touch the bottom of the pool.


What is aqua aerobics good for?

The impact of aqua aerobics on the human body is comprehensive. With an average session of 40-50 minutes one can achieve the following results.

– Development of endurance and muscle strength, increasing their elasticity.

– Strengthening the cardiovascular system.

– Improvement of blood and lymph flow, elimination of edema and stagnation in tissues.

– Improve the overall condition of the musculoskeletal system and the prevention of age-related diseases.

– Correction of posture.

– Acceleration of the metabolism.

– Getting rid of extra pounds and the normalization of weight.

– Shaping the desired outline of the figure, smoothing the appearance of cellulite.

– Increase the tone of the skin and prevent signs of premature aging.

– Hardening the body and strengthen its immunity.

– Relieving muscle and emotional tension.

– Neutralize the negative effects of stress, strengthen the nervous system.

– Normalization of sleep.

– Improvement of general well-being, mood and increased efficiency.

– Getting rid of the complexes, insecurities and improve self-esteem.

In order to feel all the benefits of water fitness, you need to exercise regularly – at least 2 – 3 times a week and not to skip classes. The first tangible results will already appear after 1 training session. Visible changes in body shape and musculature will appear by the end of the first month of training.

A great advantage during training will be a correction of the diet and giving up bad habits – smoking, alcohol abuse. This will help to achieve a positive result much faster and easier.

Interesting to know! The main advantage of aqua aerobics over other types of fitness – its classes are very pleasant and comfortable. During them, the muscles of the body do not accumulate lactic acid, which causes crepature – delayed muscle pain after exercise. Therefore, in the morning after the workout a person does not feel exhausted, broken. On the contrary, he is awake and full of energy.


Disadvantages and contraindications.

Regular aqua aerobic exercise does not harm the body. The only disadvantage of training is the chlorinated water that visitors to the pool may encounter. The problem is that the introduction of modern methods and equipment for quality water purification is quite expensive. And wanting to save money, the administration of a fitness club with a pool may use the tired method of disinfection – chlorination. Chlorinated lime kills infectious agents and disinfects water well, but at the same time it is harmful to humans. After regular bathing in chlorinated water he may face a number of unpleasant symptoms – dry and itchy skin; brittleness, stiffness and loss of luster of hair; aggravation of allergies; appearance of candidiasis (thrush). To avoid this, you should choose a pool where the water is chlorine-free, or to take measures to protect against its harmful effects – to use a rubber cap to protect hair and scalp, after classes to shower, lubricate the body nutrient, moisturizing agents, strengthen your immune system.

Another disadvantage of water fitness is the contraindications. The fact is that, despite the great benefits, aqua aerobics classes may not be allowed to everyone. The following conditions and diseases are relative contraindications.

– Bronchial asthma.

– The tendency to cramps.

– The predisposition to a heart attack.

– Allergic diseases in the acute stage.

– Osteochondrosis accompanied by nausea and dizziness.

– Serious traumas of the spine.

– Skin diseases.

– Individual intolerance to bleach.

Important to know! Regardless of the state of health, before you start exercising, it is necessary to consult your doctor. Visiting the pool during exacerbation of chronic diseases, colds and high body temperature is prohibited.


Who is suitable for aqua aerobics classes?

The beauty of water fitness is that people of all ages and levels of fitness can do it. People with the following conditions will especially benefit from training.

– Problems with the musculoskeletal system and posture.

– Rehabilitation period after trauma, recovery from illness.

– Overweight, signs of cellulite.

– Stroke after trauma.

– Pregnancy, body and body rehabilitation after childbirth.

– Varicose veins, edemas.

– Signs of age-related aging of the skin and muscles.

– Frequent stress, depression, bad moods and sleep disorders.

– Weakened immunity.

Important to know! In addition to consulting with your doctor, it is necessary to notify the aqua aerobics trainer about your state of health. The instructor will choose exercises and loads that meet the capabilities and needs of the body.

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