Although many people consider water aerobics a senior citizen workout, this form of exercise provides a variety of health benefits to people of all ages and activity levels. The warm water in the pool works to support your body and to provide resistance against your movements. A water
aerobics class is a good workout for the heart, muscles, joints and mind. A water aerobics workout is an aerobics class performed in a swimming pool. Performed in either shallow or deep water, a water aerobics class typically involves walking, jogging, jumping jacks, a variety of
kicks and knee lifts, among several other moves. Because a water aerobics class keeps the body moving and the heart rate increased, the class provides significant cardiovascular benefits.
A 45-minute class can burn between 350 and 600 calories. Additionally, because the water movements are less stressful on the body, most people can work out longer in the water. When combined with a healthy diet, a regular water aerobics class can contribute to successful weight loss.
A water aerobics class provides an effective workout for nearly every muscle and every joint in the body. As your body moves, the water constantly resists your movements. As a result, your muscles must work harder to push against the resistance. To increase the intensity of the workout, use water barbells,
foam cylinders or kickboards. Moreover, A significant advantage of water aerobics is that the workout can be easily customized to meet individual needs. People who are new to exercise should have no difficulties performing the simple movements of a water aerobics class. Participants looking for an advanced workout can add ankle or wrist weights to make the movements more challenging. Additionally, water aerobic is a non-weight-bearing exercise, making it an ideal option for people with arthritis and osteoporosis, pregnant women, the elderly and anyone
suffering from hip, knee or ankle problems.
Water exercises for weight loss
When standing in waist-deep water, person's weight in water is about 40 percent to 50 percent of what it is on land, thanks to buoyancy. In neck-deep water, body weight is reduced to 10 percent of its weight on land. Water also provides 12 times more resistance than air, making aquatic aerobics highly effective at providing a challenging workout that burns calories and strengthens muscles at the same time, but without the stress on the joints. Exercises done in water also don't raise the heart rate as much as the equivalent exercise on land. Here are some aquatic exercises to try:
Water walking: In waist- to chest-deep water, walk across the pool swing your arms just like you do on land. Keep your back straight and don’t walk on your tip toes.
Increase the challenge by wearing webbed gloves that increase the resistance as you move forward.
Water jogging: In waist- to chest-deep water, jog across the pool as fast as you can pumping your arms back and forth energetically. For more of a challenge, kick your knees up as high as you can, or try jogging backward.
Stepping side-to-side: In waist to-chest-deep water, take a big step to the side with your right foot, then bring your left foot in to meet it. Repeat, side-stepping all the way to one end of the pool, then reverse, stepping to the left this time. Increase the challenge by picking up your pace to a skip.
Jumping jacks: In waist- to chest-deep water, jump your legs apart and open your arms out above your head. Then, jump your legs together and bring your arms back down to your sides. Repeat. Start with a few minutes at a time of each of these exercises. Gradually increase the amount of time spent doing each, until you are exercising for 20 to 30 minutes at a time. Gradually work up to walking for longer periods.
Take away tip
Participants who cannot swim well should wear a flotation device during a water aerobics class. If you feel uncomfortable in the water, start with a water aerobics class in shallow water. As your comfort level grows, you may eventually transition to a class in deep water. To ensure safety, never practice water aerobics alone. Also, as with any type of exercise, it is important to consult your physician before attempting a new workout routine.
Q&A: Can water exercises be used for weight loss?
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