Water aerobics is an aerobic exercise regimen system, usually practiced in swimming pools, that improves health and burns calories. According to the Mayo Clinic, exercise speeds weight loss when combined with moderate reduction in daily calorie intake. The American Heart Association recommends at least 30 minutes of moderate exercise, such as water aerobics, at least five times a week.
Aerobic Exercise
Water aerobics exercises muscles and increases heart and breathing rate. Different programs tailor workouts to different fitness levels, so beginners can join programs and then switch to more demanding ones as they gain strength and endurance. Aerobic-type exercise such as water aerobics typically increases heart and breathing rate, and works out the large muscles in the body.
Weight Resistance
Exercises done in water help mitigate the stresses of gravity on the body. The low-impact nature of water aerobics increases with the depth of the water. Chest-deep water reduces the effects of gravity and increases the effort needed to move, in contrast to land-based exercise. The reduced stress on bodies enables participants to exercise longer and burn more calories. Although water aerobics does burn calories, it does not help build bone strength and density as much as weight-bearing exercises such as running.
Calories Burned
The number of calories water aerobics burns per hour depends on the intensity of the exercise, and the weight and gender of the participant. The Mayo Clinic says that a 160 pound person burns 292 calories per hour performing water aerobic exercises. Water aerobics exercise burns fewer calories per hour than some other forms of exercise such as running or cross-country skiing, but it allows more people to work out pain free, for longer periods of time, than most land-based exercises.
Types
Beginners do well in basic aerobics classes. Participants stand in waist- or chest-high water and perform simple movements, such as taking forward and backward steps. The goal of beginning classes is to increase range of motion, improve stability and of course, burn calories.
More advanced classes that take place in deep water feature water running and skiing movements among others. The use of a flotation device keeps exercise participants from sinking.
Other Benefits
Providing a safe way for people of varying abilities to exercise, improve fitness and lose weight makes water aerobics a good choice for many. Apart from burning calories and helping weight loss, water aerobics has other benefits. Water aerobics classes are usually set to music and take place in a convivial group atmosphere. The exercise provides a social outlet as well as a physical workout.
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