Obesity is a significant public health problem in the United States, according to the American Council on Exercise. Obesity is associated with chronic conditions such as diabetes, heart disease, high blood pressure and cancer. The National Institute of Diabetes and Digestive and Kidney Diseases recommends at least 300 minutes, or five hours, of moderate-intensity aerobic exercise per week, or 150 minutes of vigorous-intensity aerobic activity, for adults who want to lose weight. Water workouts are suitable for obese individuals, the elderly, individuals who are disabled or have suffered injuries that prevent them from exercising effectively on land. Water makes your body buoyant, helping to prevent sore muscles and injury. Individuals who have been inactive should start slowly and include both aerobic exercise and strength training.
Water Aerobic Exercise
Aerobic activities make your heart beat faster and require your body to use more oxygen. Calorie consumption during vertical water exercise--water aerobics, water walking or water running--depends on the depth of the pool, speed, intensity and water temperature. For example, water aerobics in waist-high water is a moderate-intensity activity that can burn 400 to 500 calories in one hour, which is comparable to walking at a rate of 10 to 11 minutes per mile. According to the American Council on Fitness, the buoyancy of chest-high water reduces the "weight" of the body by about 90 percent, relieving stress on the joints, bones and muscles. Running or walking in deep water combines cardiovascular exercise, muscular strength, endurance and flexibility in one workout. When done regularly, it can also help to reduce body fat.
Strength Training
Overweight and obese adults can improve muscle strength and endurance by adding resistance training to their routines at least twice a week, reports the American Council on Exercise. In addition to the strength and toning benefits, these exercises help increase total lean body mass, which improves your body's ability to metabolize more calories during exercise and at rest. Movements in the pool are more challenging and more effective than those performed on land because water provides more resistance than air, according to AARP. Adding specially designed water dumbbells, fins, webbed gloves and ankle cuffs will provide an even more intense workout.
Swimming
Swimming, a vigorous-intensity activity, works the entire body without stressing the joints and muscles. Swimming freestyle laps can burn more calories than hiking or cycling, but it is not the best choice for weight loss. Exercising on land raises the body temperature and metabolism for up to 18 hours, a benefit that exercising in cool water lacks, according to the Merck Manual. For someone who is unable to run, walk or perform other exercises on land, however, swimming provides an effective aerobic workout.
References
- AARP: Water Works Aquatic Activity
- Aquatic Exercise Association: Land or Water?
- National Institute of Diabetes and Digestive and Kidney Diseases: Physical Activity and Weight Control
- American Council on Exercise: Make a Splash With Water Fitness
- American College of Sports Medicine: Appropriate Interventions for Weight Loss Strategies and Prevention of Weight Gain in Adults
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