What are some of the benefits I can get from using aquatic exercises for weight loss?
Aquatic exercises are a great way to improve your health and lose weight. In this article, we will look in depth at the benefits of aquatic exercise for weight loss. Expect detailed explanations, practical advice and scientific research based on expert opinion and professional guidance.
Aquatic exercises for weight loss: The importance of aquatic exercise
Water exercises can help you lose weight because they are low impact on your joints and burn calories. A study in The Journal of Obesity found that water-based exercise can reduce body mass indexes (BMIs) and circumferences of the waist for overweight or obese people. Water provides a resistance 12 times greater than air. This helps increase muscle tone and calorie burning.
Aquatic workouts, according to the American Heart Association can improve cardiovascular fitness and overall levels of fitness. The buoyancy in water is a great way to reduce stress on joints and make it an ideal workout for people with joint problems or arthritis.
Get Started with Aquatic Exercises
Consult your doctor before starting a new workout routine, particularly if you suffer from any existing conditions. After you have been cleared to exercise, look for a pool in your area that has water aerobics. They are usually led by instructors with the necessary training to guide you safely through your exercises.
A study published in the European Journal of Physical and Rehabilitation Medicine found that moderate intensity aquatic exercise performed three times per week could lead to improvements in aerobic capacity and body composition among obese adults.
Aquatic exercises for weight loss: Examples
- Running in water is a form of water jogging. You can run in the pool or move from end to end. This can burn 400 calories an hour.
- Aqua Zumba is an energetic class that incorporates dance with aerobic exercises in the pool. It can burn 600 calories each hour.
- Fitness classes that take place in water. These classes can consist of leg lifts and arm curls as well as jumping jacks. They burn up to 500 calories an hour.
- By moving your legs and arms to stay afloat, you can burn 200 calories within 30 minutes.
- Swimming laps. Depending on your intensity level, you can burn between 400 and 700 calories an hour.
Aquatic exercises for weight loss: Additional tips
A healthy diet, along with aquatic exercise is essential for weight loss. Mayo Clinic says it is important to consume a healthy diet that includes fruits, vegetables and lean protein, while also reducing sugary beverages and processed food.
Consistency is also key. Exercise regularly. Ideally, three to five days a week is ideal for best results. Don't forget about staying hydrated. You're still going to sweat even though you are in water. Drink plenty of fluids during and after the workout.
Conclusion
Aquatic exercises are a low-impact, fun way to shed weight. You can improve your fitness and health by incorporating aquatic exercises into your daily routine, along with eating a healthy diet. Start slowly, be consistent, and have fun.
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