Looking for Benefits of Water Aerobics for Weight Loss? Read here; As a new sort of fitness programme, water aerobics is rapidly gaining popularity. Water aerobics, often known as aqua exercises, are exercises that are done in water. Water aerobics is a type of resistance exercise performed in waist or neck deep water in aerobic style routines. It’s largely done vertically, with no swimming in waist-deep water. It is one of the most effective methods for toning the body, increasing stamina, and losing weight.
These workouts are beneficial to both people who are currently in good shape and those who are trying to reduce weight due to a sedentary lifestyle. The elderly, pregnant women, and persons with osteoarthritis and joint and muscle injuries can all benefit from it. Water aerobics is a godsend for folks who want to reduce weight but aren’t allowed to do jerky, weight-bearing workouts on land.
Water activities are also a lot more enjoyable and one of the best methods to burn calories without the dullness of land aerobics. There is a sense of well-being and enhanced fitness in addition to weight loss. Because of the buoyancy of the water, the exercises are low-impact and ideal for cardiovascular fitness, strength training, and weight loss. Water aerobics is also a terrific stress reliever. More repetitions of each activity or increased speed during the workout are recommended for faster results.
Muscle strength can also be improved with the use of webbed hand mitts, noodles, balls, barbells, and bands. Water aerobics can be enhanced by combining it with a nutritious diet that is high in protein, low in fat, and low in carbohydrate, as well as using water weights throughout the workout. * According to studies, persons who engage in water activities burn as much body fat and build as much muscle as those who participate in land-based exercise regimens. Water running, aqua cycling, aqua yoga, and aqua tai chi are just a few of the specialised water aerobic workouts available today.
Water Aerobic Exercises for Weight Loss
Recent scientific studies at the Texas Research Laboratory show that aquatic exercises have significant weight loss benefits.
- Water walking
- Deep water running or aqua jogging
- Upper body strengthening exercises
- Shoulder exercises
- Leg raise exercises
- Vertical water workouts
- Resistance exercises
- Core strengthening exercise with exercise ball
- Water treadmill
Benefits of Water Aerobics
- Exercise that is not weight bearing or has a low impact. The water, rather than the hips, legs, and feet, supports 90% of the body weight in water aerobics. As a result, water aerobics is often known as a “non-weight bearing workout.” Water creates a natural resistance, allowing strain on joints and muscles to be displaced by the water, while buoyancy decreases joint impact. More adaptability
- Water aerobics allows the joints to move freely and in a wide range of motion. The joints naturally extend their range of motion as the body is subjected to water resistance during water aerobic exercises.
- The combination of strength and aerobic activities combined with water resistance in aquatic exercise ensures that the body receives a complete workout. In an hour of water aerobics, the body can burn between 400 and 600 calories. It’s recommended that you do at least 150 minutes of aerobic exercise per week, at least 4 times per week to lose weight.
- Muscle strength has improved. Water has a resistance of 12-14 times that of air, so even walking in it strengthens and builds muscle, and calories are burned more quickly. When moving about in the water, it’s as if you’re wearing weights all over your body. There are considerable benefits after 12 weeks of regular water aerobic training, according to studies.
- More effective cardiac conditioning The heart rate will grow as the size and speed of the movements increase, but it will be 10 to 20% lower than while exercising on land. In fact, the increased water pressure allows blood to flow more efficiently throughout the body, reducing stress on the heart.
- Reduces the amount of pressure on the joints Normal wear and tear on joints, as well as arthritis, are relieved by water aerobic workouts. In fact, hydrotherapy has been found to be the most effective treatment for people with joint difficulties.
- Both upper and lower torso toning When conducting aerobic exercises in the gym, the bottom half of the body gets a lot of attention, whereas in water aerobics, both the upper and lower torsos get toned, much like when swimming. A pleasant body massage using light hydrostatic pressure provided by the water.
- Reduces anxiety and helps to de-stress. One of the most relaxing pastimes is looking at or being in water. Aquatic exercises have been shown to dramatically reduce anxiety and stress levels in studies.
- This is a cooling workout. Dipping into water becomes more appealing as the temperature rises. In hot weather, water aerobics satisfies the desire for cooling while yet allowing individuals to exercise.
- Water aerobics is a popular entertaining sport that appeals to people of all ages and does not require any specific expertise. As a result, it has become one of the most popular ways for friends and family to bond.
Some Important Tips
- Do some dry land activities to boost your mineral bone density. Exercise at least four times a week for best effects, with each session lasting at least 45 minutes.
- Before employing resistance devices such as webbed hand mitts, noodles, balls, barbells, or bands, make sure you are balancing your arms and legs to assist coordinate and stabilise body motions.
- Some people are allergic to pool chemicals and may require the use of earplugs. After a workout, showering thoroughly with chlorine cleansing soap and applying moisturiser helps prevent dry, itchy skin. To improve traction and prevent foot injury, wear water shoes.
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Can you lose weight with water aerobics?
Yes, water aerobics is a great way to lose weight. It gives a solid cardio programme, which is vital for weight loss as we all know, and the resistance water provides just adds to your weight-loss efforts.
How much weight can you lose with water aerobics?
If you burn an additional 100 calories per day during a 30-minute water workout, you’ll lose about 10 pounds per year!
How many times a week should you do water aerobics?
The finest effects come from doing water aerobics five times a week, providing enough of time for your body to rest and relax in between courses.