Water aerobics workouts combine upper and lower body movements to burn calories and increase strength. These non-weight-bearing workouts are suitable for obese individuals because the buoyancy of the water prevents stress on the joints and muscles, greatly reducing the risk of injury.
A typical one-hour water aerobics class includes a warm up; aerobic exercise such as jumping, water walking and kicking; strengthening exercises; and a cool down. Some classes are conducted in waist-high water while others use the deep end of the pool.
Definition
Obesity in adults is defined in terms of body mass index or BMI, a figure calculated from the individual’s height and weight that correlates with body fat, according to the Centers for Disease Control and Prevention. The CDC considers an individual with a BMI of 30 or more as obese, and an individual with a BMI greater than 40 as morbidly obese.
Scope
In 2008, 34.3 percent of American adults were obese and 6 percent were morbidly obese, according to the CDC.
The U.S. Surgeon General warns that obesity is a serious public health problem that places individuals at risk for serious health conditions, including high blood pressure, high cholesterol, type 2 diabetes, heart disease, arthritis, stroke, gallbladder disease, sleep apnea, respiratory disorders and certain cancers. Each year, obesity contributes to approximately 112,000 preventable deaths in the United States.
Weight Loss
To lose weight and keep it off, combine diet and exercise to expend more calories than you take in. Aerobic activities help you lose weight by making your heart beat faster and requiring your body to use more oxygen.
Adults who want to lose weight should engage in at least 300 minutes or five hours of moderate-intensity aerobic exercise a week, according to the National Institute of Diabetes and Digestive and Kidney Diseases, or 150 minutes of vigorous-intensity aerobic activity.
Strength training can also help with weight loss by increasing lean muscle mass that burns more calories than fat.
How It Works
Water exercise provides a better overall workout than exercising on land because the water resistance allows you to strengthen your muscles while you work out aerobically. Water aerobics, a moderate-intensity activity, can burn 400 to 500 calories an hour, about the same as walking at a rate of 10 to 11 minutes per mile, according to the Aquatic Exercise Association.
Gear
In addition to a swimsuit, wear water shoes to protect your feet, as well as a hat and sunglasses for outdoor workouts. Use a noodle or flotation belt to keep yourself upright. Add water dumbbells, webbed gloves and ankle cuffs to intensify your workout.
Considerations
Start slowly and pay attention to your body. Stop exercising and seek medical attention if you experience pain, tightness or pressure in your chest, neck, shoulder or arm; or feel dizzy or extremely short of breath.
References
- Weight-Control Information Network: Active at Any Size
- Weight-Control Information Network: Physical Activity and Weight Control
- Northwestern Health Sciences University: Aquatic Exercise as a Summer Workout Alternative
- Centers for Disease Control and Prevention: Defining Overweight and Obesity
- Aquatic Exercise Association: Losing Weight with Aquatic Exercise
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