What aerobic exercise can be done in water


Swimming is a whole-body sport, which is very beneficial to the human body, but it has high requirements on athletes' water quality. This is a new type of aerobic exercise that combines a variety of rhythmic body movements and dance steps, both land sports and water sports, a fusion of different styles.

The human body dissipates heat six times faster in water than on land:

Water aerobics is generally performed in water with a depth of 1-1.4 meters. Even if you can't swim, it doesn't matter. Don't be afraid at all. Water aerobics can walk in water, run in water, stretch in water, etc. It will be very tiring to exercise on land, but It feels very comfortable and light in the water, water is good for the skin, and it can also lose weight...


Aerobic exercise in water:

The practice time of each class is 1 hour and 10 minutes, and the content of each practice is basically divided into 6 parts:

1. Coordinated dance poses on land:

Form: Based on the preparatory movements of various parts of the body, it is suitable for simple and beautiful dance movements.

Purpose: Exercise body coordination, develop cerebellum, correct bad posture, and warm up before entering the water.

2. Work out on a poolside mat:

Form: A combination of amphibious mat and water training that focuses on the muscles in the middle of the body (upper body, lower abs, lower back).

Purpose: To reduce excess fat in the waist and abdomen and create a dynamic curve.

3. Aerobic exercise in water:

Form: Under the accompaniment of music, perform fast aerobic exercise such as running, jumping, and walking in energetic water and energetic water aerobic exercise.

Purpose: Use resistance, buoyancy, and heat transfer in water for whole-body energy-consuming exercise to effectively distribute body heat.


4. Shape in water:

Form: According to each person's physical characteristics, carry out training to shape various parts of the body.

Purpose: Make full use of the uniqueness of water, perform pressure training on muscles in different parts of the body, and effectively shape and refine the lines of different parts of the body.

5. Basic swimming training:

Form: After the completion of water gymnastics, basic swimming training will be conducted, and the basic movements of basic swimming or synchronized swimming will be learned according to the basic conditions of the participants.

Purpose: The purpose of this subject is not only to teach students to swim, but also to gradually relax the heart rate and return to normal.

6. Stretch in water:

Form: Before finishing your workout, perform a water stretch with a graceful stretch dance.

Objective: Fully stretch and lengthen the ligaments of the limbs, relax the muscles of the whole body, and acupoint training can relieve physical and mental fatigue, and improve the quality of rest and sleep.


Preventive measures:

1. Check your body before exercising, paying attention to diseases, sports injuries and drug use.

2. Do not exercise alone in the water, including those who can swim.

3. Know the water depth before entering the water. Shallow diving can cause sports injuries.

4. Pregnant women, those with fever or hypothermia, and those with sports injuries such as sprained feet and strains should not participate in water sports. Before and after training, you need to do 5 minutes of preparation, let the muscles warm up first, and then enter the water without injury.

In order to achieve the effect of losing weight, you should also pay attention to your diet: exercise one hour after meals, eat one hour after exercise, and drink plenty of water when exercising in water, but don’t overdo it.