How to Tread Water for Weight Loss
To lose weight you need to decrease your daily calorie consumption and exercise more. Treading water is a simple way to burn about 300 calories and it's stress-free on your ankle, knee and hip joints. It doesn't require the formal training that swimming does and you can modify it to meet your fitness level. Working out in the water provides continuous resistance for your muscles which forces you to engage more muscle fibers through a larger range of motion, according to Fitness magazine. This increases your overall calorie burn and helps tone more muscles at one time.
Stand in the shallow end of the pool with your arms in the water. Walk to where the water hits you at about shoulder level. Bend your knees at a 45-degree angle so your feet are not touching the bottom of the pool. Move your arms forward and back and at the same time kick your feet. Tread water in place for five to 30 minutes.
Get in the deep end of the pool. Step your right foot in front of your left and then your left in front of your right, in a running motion. Keep your arms under water and push forward and back, as you would if running on land. Continue this tread-run for five to 15 minutes. Add a water weight vest to increase intensity.
Stand in the pool where the water hits you at shoulder level. Lift your arms up out of the water, reaching toward the sky. Bend your knees at a 45-degree angle, so your feet are not touching the bottom of the pool. Engage your abdominal muscles by pulling your belly button in toward your back. Kick your feet to begin treading water with this advanced move. Tread water for five to 10 minutes with your arms above your head, then switch to arms in the water for five to 10 minutes. Repeat this pattern until you have finished a total of 30 to 60 minutes.
Consult your doctor before beginning a new diet or fitness program.
Stay safe and always let someone know when you are working out in the water.
- Harvard Health Publications: Harvard Medical School: Calories Burned In 30 Minutes for People of Three Different Weights
- Fitness Magazine: Slim Down in a Splash: Pool Workout
- Consumer Reports: Follow These Safety Tips
- IDEA Fitness Journal: "Feeling a Little Weak in the Knees? Try Deep Water Running"; Joy Keller; May 2007
- ACEFitness.org: ACE's Survivor Workout
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