Water aerobics burns calories while protecting your joints.
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Losing weight requires burning more calories than you eat; you need to consume 3,500 fewer calories for each pound of weight lost. That sounds like a lot, but maximizing calorie burn with water aerobics will help you drop pounds faster than most basic walking programs. However, you can adjust your walking routine to up the burn and get the most out of your workout.
Walking Off the Pounds
According to MyFitnessPal.com, walking burns 170 calories per hour at a leisurely 2 mph pace for a 150-pound person. However, you can vary that calorie burn greatly by changing your pace. Picking up the pace and increasing speed will boost the number of calories you burn with every step. A speed of 3 mph will burn 225 calories, while a brisk pace of 4 mph will burn 340 calories per hour. You can also wear strap-on ankle weights or carry small dumbbells, up to 5 lbs., to increase the intensity and calorie burn with walking.
Increase the Intensity with Hiking
Another great option for upping the calorie burn is changing terrain. You will burn more calories if you are walking up and down hills compared to level ground; even walking on grassy or gravel surfaces require more energy expenditure as your body works to maintain stability. Hiking can burn 408 calories per hour for a 150-pound person, so try hitting the mountains to kick it up a notch.
Water Based Exercise Burns Calories
Water aerobics is the best low impact exercise you can participate in, according to the American Council on Exercise. Water aerobics are a great option for those with joint pain, recent injury, or just to shake up your fitness routine. Water aerobics burn an average of 272 calories per hour for a 150-pound person. You can burn more calories in the water by using ankle weights and exercising in chest deep water. Jogging in water can burn as many as 544 calories per hour for a 150-pound person. Water jogging is a great cardiovascular and strength exercise that also protects your joints.
Safety Considerations to Remember
Always speak with your health care provider prior to starting any exercise program. If you become severely short of breath or develop chest pain or lightheadedness, you should stop exercising. Contact your health care provider or seek medical attention immediately. If you monitor your target heart rate, decrease your range by as many as 17 beats per minute or 13 percent when exercising in the water. Water-based exercise creates cooler body temperatures and allows blood flow to increase more easily which keeps your heart rate lower for the same intensity of exercise.