【阅读做笔记】Are Water Aerobics Effective? Aerobics, Water, Are, Effective, 笔记

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Overview
Water aerobics is a beneficial form of exercise that is fun and effective, according to Ohio State University. People of all ages and physical abilities can perform water aerobics to varying degrees of intensity. Water aerobics have long been popular with older people, but the "Washington Post" reported in 2010 that exercising in the water is becoming more popular with younger Americans looking for healthy and effective forms of exercise.

Types of Water Aerobics
Water aerobics can be performed in shallow or deep water, according to Ohio State University.Shallow-water aerobics are performed in chest-deep water and are designed to work the entire body, including the arms, chest, back, abdomen and legs. A typical shallow-water aerobics class starts with gradual dance-like steps and builds in intensity. In a deep-water aerobics class, you are suspended by flotation devices in water too deep for you to stand in, the Provo (Utah) Parks and Recreation Department explains. Deep-water aerobics classes are designed to burn fat and calories while remaining a low-impact form of exercise.

Effects on Heart Rate
Ohio State University explains that working out in a deep-water aerobics class can reduce your working heart rate by as much as 17 beats per minute when compared to exercising out of the water. Because of this reduction in heart rate, your body may not feel as tired as when you are running or cycling, but you are still getting the same workout benefits.

Benefits for Injuries
Working out in the water can be beneficial for athletes suffering from injuries, the "Washington Post" reports. Water aerobics are more low-impact than land aerobics or running, allowing injured athletes the opportunity to continue to exercise while they are recovering. Practicing water aerobics can also help prevent injuries that are often caused by more high-impact workouts such as kickboxing.

Weight Loss Significance
Water aerobics is an effective form of exercise for anyone looking to burn fat and calories and build muscle, the "Washington Post" notes. Working out in the water provides 12 times the resistance of doing the same exercises on land. Many water aerobics classes involve weightlifting, running, dancing and stretching underwater, providing all of the same fat-burning benefits of a typical aerobics class. A typical water aerobics class can help you burn up to 790 calories in one hour of working out, the Ellsworth (Wisconsin) Community School District calculates.

Expert Insight
Water aerobics is often recommended as a healthy form of exercise for pregnant women, according to the American Academy of Family Physicians. Water aerobics during pregnancy can help reduce leg swelling, a common side effect of pregnancy. Pregnant women often enjoy exercising in the water, since the water gives them buoyancy and relieves some of the weight and pressure on their bodies, the KidsHealth website adds.



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