Water aerobics can be a very effective fat-burning workout, according to the Aquatic Exercise Association. However, one of the major problems with water aerobics is that the water's natural buoyancy supports your body weight, which makes it easy to "cheat" during the routine. If you want to lose your love handles, you need to keep your heart rate up in order to burn fat all over your body. It is not possible to spot reduce and just target the waist. There are several ways to get the most out of your water aerobics workout.
Step 1
Wear water aerobic shoes. The shoes will give you better traction on the pool floor and protect your feet from injury, such as stubbing your toes. Water aerobic shoes are designed like land-fitness shoes except they have drainage holes in the soles. If you cannot find a pair of shoes your size, take an old pair of mesh non-gel-soled running shoes, scrub any debris off the soles and machine wash them in detergent and one cup of bleach. Allow them to air dry and drill five or six large drainage holes in the soles.
Step 2
Stand in water at the correct depth. According to the Aquatic Exercise Association, the water should be at nipple-level when you are standing flat on the bottom of the pool. This depth ensures that you incorporate your arms into the workout.
Step 3
Use quick, forceful movements. The faster and harder you try to move against the water, the more it resists you, and the more calories you burn.
Step 4
Keep your arms and legs as straight as possible. Bent limbs create shorter levers, which produces less resistance in the water. For example, when doing the rocking horse, you may have the urge to kick your forward leg from the knee, rather than keeping it straight and extending from the hip.
Step 5
Wear aqua gloves to increase the surface area of your hands and produce more drag. If you don't have gloves, spread your fingers and run your hands through the water on the flat side as opposed to knife-edged.
Things You'll Need
- Water aerobic shoes
- Aqua gloves
References
- "Personal Trainer Manual"; American Council on Exercise; 2000
- "AEA Aquatic Fitness Professional Manual"; Aquatic Exercise Association; 2001
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