The essence is to perform a certain number of exercises, with the help of which the muscles are strengthened, and at the same time the excess weight goes away. Exercises performed in water are considered less traumatic than on land. The load on the spine is much less, which makes aqua aerobics, besides healing, also pleasant. Just doing aqua aerobics is suitable for those who are very shy of their shape, because in the water the whole body is not visible. Many believe that when practicing aqua aerobics to adhere to any diet is not necessary. But for those who, in addition to strengthening the muscles and having a pleasant pastime in the water, want to lose a few pounds, it is still necessary to adhere to certain restrictions in food.
The basic rules of nutrition or how to eat properly when doing aqua aerobics:
1. Small portions or children's plates. In general, for a long time there is a rule about the division of all food, which I would like to eat exactly two. At the same time, one half can be consumed, and the other half can be left until the next meal.
2. Refusal of sweet, flour and fat. Less salt. Completely eliminate the use of smoked products, semi-finished products and preservatives. Say no to sugar.
3. The last use of food before training for 1,5 - 2 hours. If you need a snack after classes, then you need to do this also with an interval of 2-2.5 hours, no less.
4. The day should begin with a dense and healthy breakfast. It will determine the state of your body throughout the day. For this purpose, fine, for example, oatmeal with orange or quail eggs, but only without mayonnaise. If for breakfast you were chosen jam, then make sure that it is either completely free of sugar, or its content is minimal. Also you can safely drink juice. It is best to squeeze it yourself, because only in this case you will be 100% sure of the benefits of this product. Also, you can eat fruits, but keep in mind that in them, though in small quantities, sugar is contained, so you should not abuse it.
5. The number of meals a day should be at least 6-7.
In addition to all the above rules, there are 30 or 40 pieces, but we will only consider the most necessary ones.
Energy. It is always worth remembering that for classes of water aerobics, the body also spends energy, which then must be replenished with food.
Water . Drinking 2 liters a day is simply vital. Of course, someone may think that this is too much, but, believe me, it's worth it. Water cleanses the body and improves the digestive system. Do not overdo it. Taking excess fluid does not have a good effect on the body.
Portions. It should always be remembered that the main goal of selective nutrition is to get the body all the right substances. These most necessary substances are contained in almost everything, of course except for sweets and rolls, but to consume food costs only with the mind. Do not eat, for example, a whole bunch of bananas at a time. This only hurts the figure, but if you eat just one banana, then the body will be replenished with the right substances and charged with energy. The main rule - do no harm.
Kashi . If earlier, you thought that the porridge is getting fatter, then I'll say right away: this is complete nonsense. If the porridge is cooked on water, and not on milk and without the addition of butter, then it will not add extra calories, because this is one of the basic principles of how to properly eat while doing aqua aerobics. In addition, the porridge is quite nutritious. If you're not a big fan of oatmeal, then try adding some apple or different dried fruits to it. The fact is that the porridges contain "long carbohydrates", which are absorbed more slowly, and therefore give a charge of energy, which can be sufficient even before lunch.
Moral state . Also of great importance is the psychological state. During meals, do not watch TV or read a book. Experts advise at this time to focus only on the process of food consumption. The thing is that as long as the impulse of satiety reaches the brain from the full stomach, you can eat a little more than it is necessary. Therefore, when you eat, you should concentrate only on this lesson. If everything turns out, then you will never be tormented by conscience for an excessively eaten portion and, as a consequence, extra pounds.
Honey. When practicing aqua aerobics, it is worth eating fast-digesting foods. For example, honey. It contains all the necessary useful substances. And you can eat it calmly after 2.5 hours (during the recovery period) after training, without fear of getting back extra pounds. Also after training it is necessary to replenish the stock of trace elements in the body. The easiest way, which even coaches and professional athletes use, is the taking of multivitamins.
Alcohol. Exclude the consumption of alcohol. As they say, when some event, then, of course, you can drink. But it is always worth remembering that alcohol contains a significant amount of calories, which will gladly "migrate" into your body and take a comfortable position there. If nevertheless came the decision to note something, then you can simply limit one glass of wine. In the case when the festivities are in full swing and the vodka appears on the table, it's worth to retire immediately. After drinking this drink entails an abundance of snacks. In the morning it will be possible to understand that all the lessons of aqua aerobics were wasted.
Relaxation . If before aqua aerobics classes there are several minutes of free swimming, you need to try to completely relax and have fun. Because stresses strongly affect the body as a whole, which leads to disruptions in nutrition. When doing aqua aerobics, this is simply not permissible.
In addition to all the rules, you must organize yourself. After all, if you eat properly and follow any diet anyhow you can just not wait for some positive effect. And in exchange to get extra weight and extra stress.