May 21, 2021 Off By Oliver Lester
One of the advantages of the full-scale is the unlimited access of the club members to the 25-meter pools. It is the ability to combine training on land and in water that allows our clients to achieve maximum results and get more positive emotions from fitness. How to choose an aqua lesson for yourself and where to start a lesson in the pool, read below.
“Training in the pool has a huge advantage, since there is no shock load on the joints in the water, and you can swim at any age,”  an instructor of the water zone, – In the pool you can do water aerobics, swim alone or work in a group. In terms of intensity, I would divide workouts into calm free swimming, moderate intensity workouts (for example, when you learn the correct swimming technique or do aerobics), and high intensity workouts (for example, when preparing for a competition).

Additionally, it is possible to designate two types of non-professional swimming – with the head raised above the water and sports styles with full immersion under the water. And I strongly oppose the first, as the neck is in constant tension, which minimizes the benefits of swimming, ”warns Olga. Therefore, it is especially important that the pools of the network provide a wide range of activities from aqua aerobics to water polo under the guidance of professionals.

Group programs


“As part of aqua aerobics, we offer adult club members group lessons in water with various equipment,” manager of water programs at the  network. – For beginners, I would recommend visiting the AQUA BASE program. It helps to get used to the peculiarities of movement and load in the water Then you can choose between strength (AQUA SHAPE, AQUA ABS) and aerobic lessons (AQUA MOTION, WARM UP).

Another area of ​​the pool’s work is teaching swimming for adults and children from three years old. It is carried out in large or small groups using different equipment. The main task of the direction: the formation of the correct technique of swimming and breathing, the development of endurance, the development of the muscular frame “, – sums up Elena.

Individual swimming

“If your priority is strength training in the gym, then swimming will be a great cardio workout option for you instead of a treadmill, an ellipse, and so on,” . “In addition, swimming allows you to relax, and the water adds a hydromassage effect. Therefore, swimming can be used not as training, but as a means of recovery. If your goal is to learn how to swim properly, then you need to train in the pool two to three times a week. And already with good swimming technique, training on land should be introduced: both physical training and strength training in the gym. ”

WARM-UP ON THE SURFACE is a set of exercises for warming up muscles and increasing flexibility. Excellent exercises on land are the golden Kifuta exercises, which also show the strength aspect. These are various jumps, push-ups, hyperextensions, bends and twists.

WARM-UP IN WATER , as a rule, consists of a complex swimming: four series of 100 meters each (25 m dolphin × 25 m on the back × 25 m breaststroke × 25 m crawl), then some technique exercises. For example, 100 m dolphin exercise (25 m right stroke × 25 m left stroke × 25 m alternating, right left, × 25 m hands pressed, dolphin legs); 50 m we swim on the back (25 m in the right hand a ball, the left does a stroke × 25 m we change hands) and other complexes.

IN THE MAIN PART, you should work out the basic elements of swimming, perform exercises for various types of stroke and breathing exercises. You should start swimming with small volumes, gradually increasing the distance.

COOL is a calm swim to restore breathing and heart rate. ”