Scientists reveal ideal workout for weight loss suitable for almost everyone
Scientists have named a workout that will help you lose weight quickly (photo: Getty Images)
Physical activity plays a key role in weight loss. Water aerobics is the most effective way to lose weight and help reduce your waist circumference. This method is not only effective but also accessible to everyone, according to Health.
Studies have shown that training in water for 10 weeks or more is an effective weight loss strategy, especially for women and people over 45.
Water aerobics is any exercise in water that speeds up the heart rate and is becoming especially popular among older people.
Swimming, walking, or jogging in water are the simplest forms of aqua aerobics, but people can also build muscle by using dumbbells, resistance gloves, partially submerged bicycles, or other props.
It makes aqua aerobics an ideal workout - it works the cardiovascular system and also puts extra resistance on your muscles as you move in the water.
The link between weight loss and water aerobics
The study involved 286 participants aged 20 to 70 years. All participants were considered overweight or obese based on their body mass index (BMI).
They performed aqua aerobics exercises such as aqua zumba, water yoga, and aqua running that lasted from 6 to 12 weeks. People performed these workouts two or three times a week, and most sessions lasted about an hour.
After analyzing the data, the researchers found that water aerobics classes for 10-12 weeks helped women lose about 3 kilograms and reduce their waist circumference by about 3 centimeters, especially women over 45. In men and people under the age of 45, the effect was insignificant.
However, the analysis showed that water aerobics was not associated with a decrease in BMI, body fat percentage, or adipose tissue.
Benefits of water aerobics
Water aerobics has also been shown to help young people lose weight. A study of obese adolescents in 2024 showed that those who did high-intensity interval training in water had improvements in lean body mass and waist circumference.
Any kind of exercise is good for weight loss, but water aerobics can be especially beneficial for obese people.
The buoyancy of the water reduces stress, which for some may reduce joint pain, and for others may allow them to move with more freedom, precision, and less fear of falling or pain.
Also, the compression forces of the water, known as hydrostatic pressure, can bring other benefits. Water aerobics improves blood circulation, reduces swelling, promotes lymphatic movement, and improves cardiovascular function.
When you first start exercising, take it slowly, adjusting the intensity to suit your needs and goals.
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