How Do Water Aerobics Improve Lower Body Strength?

Consider These Points

Water aerobics can provide you with a unique and effective workout. There is a common misconception that water exercise is just for seniors or those rehabilitating from injuries. While the water is one of the best places to work out when you are injured, it can also provide a very challenging exercise routine for even the most advanced exercisor. If you think that water exercise is easier then land exercise consider this: In research done by the Aquatic Exercise Association, it was found that deep water walking burns twice the amount of calories as walking on land, and deep water running burns almost three times the calories. Part of exercising to strengthen and tone the legs is to maintain a healthy weight. If you are overweight and looking to improve lower body strength and appearance, then you need regular cardiovascular exercise. As the information from the study shows, exercising in the water is very effective at burning calories and taking off excess weight, which in turn will help to shape and tone the legs.

Learn How Exercising In the Water Can Build Strength in the Legs

Working out in the water can strengthen the lower body because when you move in the water you are getting resistance from all directions. When you are doing traditional leg exercises such as standing side leg lifts, you are only getting resistance against the outer thighs as you lift the leg up. In contrast, in the water as you lift your leg you must push it up against the water to lift it, push it back down against the water to lower it, as well as preventing the water from pushing your leg forward or backwards. This means you are getting resistance from all directions and working multiple muscles at one time. According to the consumer affairs health.org (see link below) moving against water provides ten times more resistance then moving against air.

Try Deep Water Running

For a lower body deep water workout you can purchase a flotation belt that straps around your waist. The belt holds you upright and prevents your feet from touching the floor. You then mimic the motion of running with your legs and attempt to travel across the pool. As you push against the water both the primary muscles involved in running (the quadriceps) as well as the opposing muscles (the hamstrings) will be challenged. To strengthen your legs even further you can put on fins or water shoes that will create even more resistance.

Do Shallow Water Leg Lifts

You can also do strenghening exercises for the lower body in shallow water. You can stand against the side of the pool wall and hold on. Next, you can perform traditional leg lifts to the front, back and side. You can do this just against the resistance of the water or, as with the deep water workout, you can strap fins or water shoes on, or use a noodle for added resistance and strength training. Strapping on fins or water shoes is the equivalent of putting on ankle weights and doing land exercise. However, again unlike with land exercise the water exercise is strengthening all of your muscles work simultaneously.

Resources

• Aquatic Exercise Association
• Consumer Reports Why a Water Workout
• Aqua Jogger How Water Exercise Differs from Land Exercise