Discovering Effective Water Exercises for Safe Weight Loss
Recent research indicates that water exercises such as Zumba and yoga can lead to weight loss of up to 3.175 kg in 10 weeks. These activities are particularly effective due to water’s resistance and reduced joint pressure, making them ideal for overweight individuals, especially women over 45. Studies showed average weight losses of 2 kg to 3 kg based on exercise duration.
A recent study has demonstrated that specific water exercises can facilitate weight loss, enabling individuals to potentially shed 3.175 kg in merely 10 weeks. Engaging in diverse activities such as Zumba, yoga, and water running for an hour regularly resulted in weight reduction and a decrease in waist circumference by 3 cm, as reported by “Russia Today.”
These exercises provide additional resistance due to water, enhancing calorie expenditure and promoting significant weight loss. Furthermore, exercising in water alleviates pressure on joints like knees and ankles, thereby minimizing injury risks, particularly for those who are overweight.
Conducted by researchers from universities in Korea and China, the study involved nearly 300 participants aged 20 to 70. Notably, underwater exercises proved especially beneficial for women over 45. The analysis compiled results from 10 clinical trials across countries including Malaysia, Brazil, India, the United States, and the Netherlands, focusing on the efficacy of water exercises for weight loss.
Participants, all classified as overweight or obese, were engaged in a water fitness program spanning 6 to 12 weeks, comprising 2-3 sessions of water exercise each week, such as water Zumba and underwater treadmill training. The findings indicated that participants lost an average of 2 kg in less than 10 weeks, while those who sustained the regimen for 10 weeks or beyond experienced an average loss of 3 kg.
Dr. Jongchul Park, a researcher at Pukyong University in Korea, noted that additional research is required to determine whether underwater exercises can surpass the effectiveness of land-based workouts. A prior study in Poland in 2017 revealed that overweight women lost an average of 3.4 kg after participating in underwater exercises for six months.
In summary, the study highlights the effectiveness of water exercises in promoting weight loss, particularly among individuals who are overweight. With the dual benefits of increased resistance and reduced joint pressure, these workouts prove advantageous for various demographics, including older women. Future research is necessary to further understand the comparative effectiveness of underwater versus land-based exercises.
Original Source: www.jordannews.jo
