Chest-deep water affects your exercise heart rate.
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It's no secret that aerobic exercise is good for overall health and wellness. But why limit yourself to land? If you want to switch things up, try water aerobics. This involves doing exercise moves like jumping jacks, side shuffles and butt kicks in the water. It could also include walking, jogging and dancing in water. It's a great way to cool off while getting a full-body workout. Plus, like land workouts, water-based exercise can help you burn calories and body fat. You don't even need to know how to swim to reap the benefits of water aerobics.
Burn Some Calories
When you work out, your body burns calories for energy. The heavier you are, the more calories you use to perform an exercise. For every 30 minutes of water aerobics, a 125-pound person will burn 120 calories. The same workout will burn 149 and 178 calories in a 155- and 185-pound person, respectively. During a low-impact aerobics workout on land, the same three people will burn 165, 205 and 244 calories, respectively. More vigorous water and land exercises will burn more calories. While water aerobics burns less calories than aerobics on land, you might prefer water-based workouts for various reasons.
Build Your Strength
Compared to air, water has 12 times more resistance. So your muscles have to exert more effort to do water aerobics. This strengthens and builds muscle, and muscle burns more calories than fat. The more muscle you have, the more calories you'll burn at rest.
Unload Your Joints
During water aerobics, your body is immersed in water. This removes the impact of gravity and supports your weight more than land-based exercise. According to the Arthritis Foundation, water-based exercise also takes stress off the joints, making it ideal for people with joint problems such as osteoarthritis. A 2015 study in the International Journal of Cardiology shares that aquatic exercise, like water aerobics, is a safe alternative to land-based exercise.
Up Your Activity
Water aerobics is a type of aerobic exercise. It increases your breathing and heart rates, and works your lungs, heart and circulatory system. According to the Centers for Disease Control and Prevention, you should get 150 minutes (two-and-a-half hours) of moderate-intensity aerobic activity each week. Alternatively, you can do 75 minutes (one hour and 15 minutes) of vigorous-intensity aerobic exercise each week instead. Workouts should be spread throughout the week to let your body rest in between. Water aerobics can also be done in a program with other types of aerobic exercise, such as swimming, biking, walking or dancing.