Weight training and water aerobics are two types of exercise that offer different benefits as workout routines. Weight training is strength-building exercise that helps increase muscle mass. Water aerobics is a form of cardiovascular exercise in which movements such as running and jumping jacks are performed in a swimming pool. As well as benefits, both types of exercise also carry risks you want to address with a doctor. Consult with a trainer or physician prior to starting a new regimen.
Benefits
Weight training helps build muscle mass and increases your strength level. According to the University of Illinois, regular weight training sessions can even decrease your cholesterol levels and increase the efficiency of lung and heart function. Water aerobics can decrease your chance of developing chronic illnesses. In fact, the Centers for Disease Control reports regular aerobic exercisers have a 50 percent less chance of death from chronic disease if they engage in 2 1/2 hours a week of activity. Exercising in the water is easy on the joints and may even help those with arthritis. Exercising in water also offers greater resistance, which increases the benefits of the exercises.
Weight Training Workouts
A well-balanced strength training routine includes a combination of exercises such as squats, lunges, chest presses, tricep and bicep lifts and leg lifts. Types of weight training equipment include workout benches, dumbbells, ankle weights and barbells. Free weights are the most compact, although some people prefer the use of weight machines, which are a greater investment. Some machines target all muscle groups, while some focus on specific areas of the body. There are machines that work the back, core, leg and arm muscles. Weightlifting requires additional equipment as you increase your strength and need heavier weights.
Water Aerobic Workouts
According to the Aquatic Exercise Association, you can burn up to 500 calories in a one-hour water aerobics session. These workouts use equipment such as water weights, noodles and belts. Weightlifting requires less repetitions in water than on land due to the added resistance. This type of exercise combines water weights with stretching, running and jumping. Water aerobics requires aqua shoes that have grips on the bottom, and goggles are essential to protect your eyes from chlorine.
Risks
Both types of workouts carry risks, especially if you are new to the activity. Improperly lifting a weight or lifting one that is too heavy for you can cause injury to joints and muscles. Incorrect posture during workouts can damage the spine over time. Seek the advice of a trainer if you are new to weightlifting. Water aerobics is typically conducted in group classes in the shallow end of a pool. Following directions and wearing proper footwear decrease your risk of slipping. Exercising alone increases your risk of injury.
Bottom Line
Although weight training is beneficial to boost energy and burn fat, it is not an aerobic workout. Aerobic workouts, like those performed in water, improve your body's circulation. In some cases, weights can be incorporated into cardiovascular workouts. You can even try both types of exercises by using water weights during swimming workouts. Lifting weights alone will not benefit your heart the way aerobic activities do. For best results, the Centers for Disease Control recommends you engage in two and a half hours of aerobic activity per week. Lift weights in addition to this to build strength. The Mayo Clinic recommends three sessions a week, each ranging up to 30 minutes.
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