Water Aerobics For Weight Loss - Does It Work?

Aerobic exercise involves taking in extra oxygen, and this is really good news for your health. Aerobic exercise conditions your cardiovascular system and helps strengthen your heart, resulting in it not having to work as hard to pump blood around your body. Aerobics is usually set to music and incorporates good rhythm and movement, making aerobics a great cardio workout that is ideal for burning calories and losing weight. There are many types of aerobics which are normally performed in gym classes or by individuals in their homes, in addition to these forms of aerobics there is also water aerobics which is performed in a pool.

What Is Water Aerobics?

As the name suggests, water aerobics is an aerobic workout session that takes place in water. It is sometimes called aqua aerobics and as a rule does not include swimming (although this is an aerobic exercise in itself). During a water aerobics session you will perform exercises while standing up in the pool as well as activities which involve moving around in the pool. These may be classic aerobic activities such as knee raises, jumping jacks, and arm circles in addition to walking or jogging in the water. Weights are often used as well to build muscle mass and the side of the pool can also be utilized as an exercise tool for chin ups and pull ups. You can find water aerobics classes in many good gyms and leisure centres. but what are the benefits to performing aerobics in the water?

What Are The Benefits Of Water Aerobics

Water aerobics is a really fun and innovative way to enjoy exercise, but it is far more than just an enjoyable splash around. It is a great activity for losing weight, improving your cardiovascular system and building muscle mass. The reason that water aerobics is so effective is because of the natural resistance provided by the water. This forces your body to work harder as it moves through the water, which builds muscle mass and burns more calories. It also provides you with a low-impact workout because the water supports your body weight, this puts less stress on your body and joints in particular compared with more traditional workouts. This is why exercising in the pool is great for older people and as rehabilitation for people returning from injury. Even though you are in the water, you will still get dehydrated during a session and need to take on board plenty of fluids. You must also warm up properly before starting a session, don't just dive straight in and get going.

So why not try water aerobics for weight loss, and enjoy a really fun and unique exercise experience?


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5 Tips to Build Muscle As Fast As Possible

Learning how to build muscle fast is easy, putting it into practice is the hard part. Most people think that if you lift more, you will gain more muscle mass. This simply isn't the case.

Building muscle has just as much to do with diet as it does with training, if not more.

You can't build muscle without a calorie surplus, just as you can't build muscle without resistance training.

To build muscle fast, you have to optimize your diet as well as training regimen. Here is how to do it.

1. Avoid Low Carb Diets

While low carb diets are great for cutting fat, they won't help you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.

Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.

By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.

2. Avoid All Alcohol

Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study conducted in 1980, alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma growth hormone by 70%-75%[2].

If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.

3. Get More Protein

There is a lot of confusion surrounding protein these days. One article says your not eating enough, the other says your eating way too much.

So what is the key?

For moderately active, and highly active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of bodyweight.[3]

Studies show that too much protein intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.

4. Lift Heavy Weights

Protein alone cannot build muscle. To really add-on size, you must lift heavy weights. Or use your bodyweight to achieve the desired resistance.

In the gym, you could focus on lifting 6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.

5. Switch-up Your Workouts

This doesn't necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.

I hope this list helps you in achieving your desired physique. But this can only help you if you continually take daily action. Avoid analysis paralysis, and just get to work.

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"WHY DON'T I HAVE LOOSE SKIN" 100+ Pounds Weight Loss