The movements of water aerobics, or aqua aerobics, are similar to those of land-based aerobics, but participants perform them in waist- or chest-high water. This low-impact exercise is ideal for those managing obesity or joint problems. You don't even need to know how to swim to take part. Although water aerobics alone may not be enough to give you a trim tummy, it can be an effective part of your belly fat loss plan.
Water Aerobics and Fat Burning
Although water aerobics can't target belly fat specifically, it can help you lose fat all around your body, including your belly. Abdominal fat is particularly responsive to exercise, so it's likely that most of the body fat you lose will be from your belly. Because the body releases fat-burning enzymes only after 12 minutes of exercise, you'll need to do water aerobics for at least 12 minutes at a time to lose belly fat.
Calories Burned
Performing 30 minutes of water aerobics burns 149 calories if you weigh 155 lbs. and 178 if you weigh 185 lbs., according to experts from Harvard University. That's fewer calories than land-based aerobics burns, but more than water volley ball burns.You should aim to get 30 minutes of aerobic exercise on most days of the week. Depending on your current exercise routine and calorie intake, doing water aerobics for only this amount of time may not burn enough calories to cause fat loss. You may need to exercise more frequently or cut calories from your diet, too.
Benefits
The benefits of water aerobics go beyond fat loss. Because water supports much of your body weight and keeps you cool, you're less likely to experience discomfort from joint pain or sweating. If you find swimming laps boring, you may prefer the greater variety of movements in aerobics. The more comfortable and enjoyable your exercise routine is, the more you're likely to exercise regularly. Water also provides significant resistance, which gives your muscles a workout. If you exercise intensely enough to become somewhat winded, then you'll be getting a cardiovascular workout, too.
Getting the Most from Water Aerobics
For a more strenuous workout, add more resistance by using water dumbbells, leg weights, weight belts or weight vests. Instead of relying on pool exercises to lose belly fat, work out on land, too. Try to get two or three days of water aerobics and two or three days of land-based exercise weekly, certified personal trainer Eddie Carrington suggests in a 2006 article in "Ebony" magazine. To add interest to your routine, try aquatic circuit-training, which involves movements from land-based sports.
References
- University of Alabama; Belly Fat Can Increase Risk of Heart Disease, Diabetes; Dear Doctors Column; March 10, 2008
- Penn State: Frequently Asked Questions about Fitness
- Harvard University: Calories Burned in 30 Minutes for People of Three Different Weights
- "Times of India;" Stay Fit With Aqua Aerobics; May 2010
- "Ebony;" Water Workouts: Low-Impact Exercises can Generate High-Grade Benefits; Jones, M.; August 2006
- "American Fitness;" Just Add Water: Aquatic Aerobics Sheds a Whole New Light on Running and Walking; Iknoian, T.; May-June 1991
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