It has long been known that water heals the human body. Water aerobics, i.e. in water, bring much more benefit and pleasure than on land. In addition to the benefits of physical activity on the body, the aquatic environment itself has a positive effect on the body. It not only facilitates physical exercises, but also enhances their effect.

Why is water aerobics so useful, how does it differ from simple aerobics? First of all, the degree of load on the body. During physical exercises on land, the skeleton, muscles and all vital systems are greatly affected by the force of gravity of the earth. When exercising in water, the effect of gravity weakens, and buoyancy forces begin to resist it. This means that the load on the joints and the weight that they carry when exercising on land is significantly reduced. When performing jumps, the blows to which the joints are exposed are softened. This means that you can practice in the water much longer without the risk of traumatic injuries. And this is very important for children who are obese, physically weakened.

The pushing force makes many exercises easier and is very important for children with limited mobility, because. due to this action of water, their flexibility and mobility increase. On the other hand, at a certain depth (if the body is partially submerged in water), it is necessary to overcome the buoyancy force. This allows you to increase muscle strength, increase endurance and overall muscle tone. Water provides (at a certain depth of immersion) resistance to the movements of the child about 12 times greater than air. This makes exercising in the water beneficial.

Exercises in water stimulate blood circulation due to the massage effect (it is achieved by the action of hydrostatic pressure and turbulence).

Such a massage leads to relaxation, relieves tension and physical stress. In addition, water helps to strengthen the nervous system and health in general.

In addition to the above, exercising in water brings pleasure, because it hides the awkwardness of movements from others, relieves shyness and makes the process itself more comfortable.

The most common and effective types of water exercises can be called those that require a shift in the center of gravity of the body: jumping out of the water and walking in the water.

Underwater movements are of great benefit limbs (arms and legs). This loads several muscle groups at the same time. Energetic movements under water with hands make the muscles of the back, chest, and arms work.

Flexibility exercises are part of any training method. However, with the development of flexibility on land, there is a possibility (with sudden movements) of muscle rupture, damage to ligaments and other tissues. There is no such danger in water, because. its resistance restrains the speed of movements and does not allow the limit of muscle flexibility to be exceeded. In addition, the buoyant force makes it easier to stretch the muscles.

Water aerobics, like regular aerobics, begins with a warm-up (5-6 minutes). Then come the exercises of the main training process (15-25 minutes). After this complex, it is necessary to begin exercises aimed at strengthening the cardiovascular system and muscle strength and endurance (3-5 minutes). Classes are completed with a series of recovery exercises (3-5 minutes).

Children with normal training, without special medical contraindications, exercise should be performed with medium intensity and duration.

The water temperature should be at least 18 ° C. Before performing the complex, it is usually recommended to swim a little in order to adapt in the water, warm up the muscles and tune in to classes. If after the complex, leaving the water, you feel chills, then you need a warmer environment for classes.

Try to complete all movements, keep the abdominal muscles tense all the time. Follow the correct breathing, rhythm.

The number of exercises depends on your preparation. Start with 5-6 repetitions, gradually bring them up to 10. Pay attention to those exercises that correct your problem areas of the body. Follow your feelings, the lesson should bring joy, deliver positive emotions.

Water aerobics helps to keep the body in good physical shape, brings a relaxing effect, relieves stress – and this is not the whole list of benefits that children get in the water.