Water aerobics involves performing traditional aerobic exercises and other exercises in waist- or chest-high water in a pool. During a class, you may also use equipment such as water weights or devices called noodles. Water provides 12 to 14 times more resistance than exercising out of water, according to UCLA Recreation. Its buoyancy helps to take the stress off your weight-bearing joints and reduce injuries that could derail your quest to lose weight. Water aerobics is suitable for a wide range of people --- you don't even need to be able to swim to participate in these exercises.
Step 1
Set a goal of losing 1 to 2 pounds per week; one pound is equivalent to 3,500 calories.
Step 2
Determine the number of calories you want to lose with water aerobics each week. Set a realistic amount by also factoring in the amount of calories you will be losing through dieting to meet your overall weight loss goal of 1 to 2 pounds per week.
Step 3
Determine your target heart rate, which is 50 to 85 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 222.
Step 4
Consider the approximate amount of calories burned during an hour of water aerobics, which is 292 calories if you weigh 160 pounds, 364 calories if you're 200 pounds or 436 pounds if you are 240 pounds, according to MayoClinic.com. Get a closer approximation by using the Calorie Burn Rate Calculator from the University of Arkansas for Medical Sciences.
Step 5
Begin your workout by warming up for 5 to 10 minutes either in or out of the pool by doing an activity such as walking or cycling at a casual pace.
Step 6
Gradually work up to your target heart rate and work out at this intensity for at least 20 minutes during each session.
Step 7
Cool down at the end of each session by performing a few gentle stretches for 5 to 10 minutes.
Tips and Warnings
- Combine your water aerobics fitness routine with a well-balanced diet consisting primarily of vegetables, fruits, whole grains, lean meat, beans, cold-water fish and low-fat dairy. If a cold swimming pool is likely to deter you from sticking with water aerobics to lose weight, look for a heated pool in your area. Eat no fewer than 1,500 calories daily if you're a woman or 1,800 calories if you're a man. Drink water during your workout to stay hydrated.
- Get advice from your doctor if you have a medical condition such as circulatory problems, diabetes, high or low blood pressure, lung or heart disease or skin irritations. If you do water aerobics in a heated pool, watch out for side effects such as dizziness or light-headedness. Do not participate in a water aerobics session if you have been drinking or using alcohol or your senses are otherwise impaired.
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