What should you pay attention to in water exercise?
Like on-shore fitness, water fitness should be planned and purposefully carried out, and blind exercises can affect fitness performance. So how do we develop a water fitness program?
Training content for seven different types of people
1. First , determine the physical fitness level and needs of the practitioner. According to health and fitness level practitioners, according to different needs, choose the right training content.
2. For the man who started his fitness water: the first is basic training in water action essentials, master balance and coordination in the water.
3. For those who have not participated in sports for a long time , to develop muscle strength , start from deep-water practice ;
4. Obese people want to lose weight , starting from deep water practice ;
5. People who are afraid of water should improve their balance ability , starting from the practice of water strength ;
6. To improve flexibility , middle-aged and elderly people can start from water strength, deep water and water flexibility exercises ;
7. Pregnant women , to improve aerobic capacity , can start from the practice of recovering from deep water, shallow water, and water.
For fitness enthusiasts , to improve aerobic and anaerobic capacity, increase muscle strength, and control weight , start with water strength and deep water practice.
Recommended underwater fitness practice 4 weeks plan
The development of the underwater fitness exercise program should be based on the initial state of the practitioner and the purpose of the exercise to develop a long-term plan , and follow the basic principles of fitness practice , using a periodic exercise program , step by step to increase the load of the exercise , so that the physical and health level spiral . The duration of the cycle can be determined according to the initial level of the practitioner . For example, the exerciser's physical level is not high , the cycle can be longer , and the large cycle can be divided into several small cycles. For example : Develop a one-month underwater fitness exercise program for a person who is just starting to exercise in the water ( 4 weeks in total , one small cycle per week ) .
the first week
Objective : To initially adapt to the characteristics of the water environment and gradually adapt to the characteristics of aerobic exercises.
The main practice content : the combination of onshore and underwater activities , the water from the side of the support, the side to do a variety of exercises to transition to the side without walking, running, jumping, spinning, kicking, swinging legs and other exercises.
Load : 30-45 minutes , lower intensity , activity center rate is mainly based on the lower limit of aerobic target heart rate , feeling relaxed.
the second week
Objective : To improve aerobic capacity and improve the coordination ability of the body.
Main exercise content : In addition to the content of the first week , increase the content of aerobics exercises according to the situation , and reduce the practice content of the support.
Load : 30-45 minutes , medium to low intensity , heart rate is still the lower limit of the aerobic target range , but occasionally can be raised to the upper limit. The overall feeling is more relaxed , and occasionally has a feeling of difficulty.
The third week
Objective : To continue to improve aerobic capacity , improve coordination and increase muscle strength.
Main exercise content : Mainly in the water walking, running, jumping, aerobics class , increase the local muscle resistance to exercise content.
Load : 40-60 minutes , medium intensity , heart rate in the aerobic target range, and occasionally reach the upper limit , the overall feeling is a little difficult.
the fourth week
Purpose : To maintain aerobic capacity and increase muscle strength.
Main exercise content : Same as above , the instrument can be used to increase the difficulty of practice.
Load: 40-60 minutes time, mainly to moderate intensity, occasionally achieve better high strength. The heart rate is dominated by the upper limit and upper limit of the aerobic target range . The overall feeling is somewhat difficult and occasionally difficult.
After the above-mentioned stage exercises , the physical level of the practitioner is re-measured and evaluated , and on the basis of this, the exercise plan of the next stage is formulated according to the situation.
Water fitness exercises three steps per lesson
An important factor to consider fitness week program to develop water, the contents of each exercise should be sufficient, but also to avoid practitioners weary monotonous repetition of the practice area. Should develop training content for different ability alternate arrangements, so as to avoid local fatigue, and other parts of the exercise was not enough. Also pay attention to increase the fun and diversity of the exercise.
Each exercise program for fitness purposes generally consists of several parts : the preparation part, the main part, and the end part. The purpose of the preparation section is to warm up , to increase body temperature , muscle stretching , and mobilize the cardiovascular system and the enthusiasm of the respiratory system. The main part of the arrangement is the core content of an exercise , and must be closely integrated with the practice tasks. The purpose of the final part is to relax the system and restore the heart rate to a quiet level and restore fatigue. In the course of water fitness exercises, you should use the heart rate or the degree of exertion to control the exercise intensity. Changes in heart rate at a certain intensity regularly recorded and analyzed to understand the effect of exercise, adjust the exercise and targeted content. Take a practice class as an example :
Objectives : Improve aerobic capacity ; improve physical coordination and flexibility ; improve upper limb strength.
Preparation section : 15 minutes
Jogging at the pool + stretching at the pool , 6 minutes ;
Walking in the water , 50 meters , 3 minutes ;
Jogging in the water , 50 meters , 3 minutes ;
Jump in the water , 50 meters , 3 minutes;
Main part : 35 minutes
A set of freehand aerobics , from slow to fast , so that all parts of the body get active , 10 minutes;
Walk in the water or relax and swim ( rest ), 5 minutes;
Wear a paddling aerobics set , the above limb strength exercises , a set of 10 minutes , practice twice , a total of 20 minutes.
End : 10 minutes
Extend the pool and practice for 5 minutes;
Relax or float for 5 minutes. Â
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