Join an aerobics class with friends for a fun way to burn calories.
Add a splash of fun to your workouts with water aerobics. Burning an extra 500 calories a day doing water aerobic exercises will help you lose about 1 pound per week, according to MayoClinic.com. Water aerobic exercises are easy on your joints, which is helpful if you're overweight or obese, and run a low risk for injury. Joining a water aerobics class is a fun way to boost your calorie expenditure for effective, long-term weight loss.
Understand the Basics
Because water provides a natural form of resistance for your body, almost any movement you perform in water burns calories. Typical water aerobics classes consist of a series of jumps, walking in the water, specific arm and leg movements and resistance training using water weights or hand webs, which provide added resistance when you move your hands and arms through the water. However, you don't have to join an group class to perform water aerobic exercises. Water walking, jumping, aqua jogging and treading water are aerobic exercises you can do on your own, as long as you have access to a pool.
Torch Some Calories
The more you weigh, the more calories you'll burn doing water aerobics. A 240-pound individual burns about 600 calories per hour doing water aerobics, while a 200-pound person burns about 500 calories performing water aerobic exercises for the same duration, reports MayoClinic.com. Harvard Health Publications reports a 155-pound person burns about 300 calories participating in one hour of water aerobic exercises. Treading water boosts your calorie expenditure. The same 155-pound individual burns up to 744 calories treading water for one hour, Harvard Health Publications reports.
Compare Water and Land
You can lose just as much weight - and body fat - participating in water aerobics as you can exercising on land. A study published in 2006 in the вЂњJournal of Sports Medicine and Physical FitnessвЂќ found that study participants who performed water aerobic exercises for 40 minutes, four days per week, lost the same amount of weight and body fat as subjects who walked on land for the same duration and frequency. After 13 weeks, subjects lost an average of 12 pounds and 3.5 percent of their body fat.
Don't Forget Your Diet
Increase your caloric deficit to 1,000 calories a day by burning calories through water aerobics and eating a calorie-reduced diet. This will help you lose up to 2 pounds per week, which is safe but effective for long-term success, reports the Centers for Disease Control and Prevention. If you burn about 500 calories daily doing water aerobics, reduce your caloric intake by 500 per day as well to maximize weight loss. Most active women successfully lose weight eating 1,200 to 1,600 calories daily, notes the National Heart, Lung and Blood Institute.