greater. This is why exercise in the water requires more effort than the same exercise on land and allows you to strengthen your muscles to a much greater extent.It also helps burn more calories, which can aid in weight loss. On average, water walking and water aerobics burn 240 to 356 calories per hour. However, it should be noted that actual calorie consumption may vary based on body weight and the speed at which you are walking.
A 2015 study also found that walking in water can increase heart rate more than walking on land. This can strengthen the heart and lungs. According to another study, walking in water can help lower blood pressure, especially in people. who are not trained. And a study in patients with spinal stenosis found that 12 weeks of walking in water helped improve balance and muscle function.
If you want to do cardio exercise, here are some options that don't involve running.
If, in addition to walking in the water, you want to train on the beach, here's how.
and joints: this makes it a safer exercise option for people suffering from diseases such as arthritis, osteoporosis or fibromyalgia. By putting less pressure on the body, walking in water can also be a good workout also for:- pregnant women,
- people recovering from an injury,
- seniors,
- anyone new to exercise.
Water walking can also be helpful for sciatica in pregnancy.
and elliptical trainers for use in swimming pools. Those who want to train independently could get some wrist or ankle weights, resistance gloves and foam dumbbells.
As you begin to do this type of sport, try to walk in the water at approximately waist height. Here is how to perform the water walk correctly:
- just like on the ground, keep your back straight and your shoulders open back and down (they shouldn't come close to your ears);
- leaning forward reduces resistance a bit, but keeping your back straight requires a lot of abdominal effort: at the beginning, therefore, don't worry if you can't stay perfectly straight;
- activate the core and lengthen the column;
- take a step as you would on the ground: the heel goes down first, then you have to roll the foot forward towards the toes. The buoyancy of water can make movement a challenge, but that's what makes training effective.
Keep in mind that swinging your arms helps increase the cardiovascular component of the workout.
- Basic water walking is not the only way to move through the pool. Try walking backwards.
- Then take side steps, which work the inside and outside of the thighs more than when moving forward or backward.
- Raise your knees high to engage your abs more.
- In waist-high water, perform lunges where the body is lowered with the front knee bent 90 degrees and the back leg straight.
Deeper water automatically increases resistance. Adding gloves to the water also helps. These gloves are typically webbed between the fingers to make it more difficult to push your hands into the water. Swing your arms with palms up to train your upper body more while walking in the water. Alternatively, keep your hands at the sides of your body without swinging them to create resistance. This makes walking in the water more difficult. forward through the water.
