Are you looking to prepare your body for bikini for the summer? Don’t wait until July to make a spray.
A new study reveals that a specific type of workout can help you shrink your waistline quite quickly. Find out what exercise it is and how long it takes – and why experts say it is a great option for people who may have overweight or obese.
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One exercise that can quickly shrink your waist
A study published today in BMJ Open They found that people who make water aerobics for at least 10 weeks lose weight and show lower waist size. Even more interesting, however, is that the results were most pronounced in women over 45 years of age who were overweight or obese.
This makes water aerobics an excellent option for exercise for people with obesity and/or overweight who want to exercise more because, although sure, exercises can help with weight loss, obesity studies have found that the extra weight of the aerials and the joint injuries.
Thus, in order to avoid tension and injuries, exercise physiologists recommend that people dive into a water -based water -based movement. This low -impact exercise has people in the shallow end of the pool, performing movements such as jumping jacks and shocks. A new study showed that water exercises help women immerse themselves in the Montagnary Future in 10 to 12 weeks.
Related: Obesity doctors on which the workout burns the most calories
How long does it take to lose weight with water aerobics
The authors analyzed the results of 10 studies published from 2009 to 2021, which compare water aerobics with other types of exercises in adults with at least 30. Studies were designed as randomized controlled tests – the gold standard of study.
They examined 286 people aged 20 to 70 years of water for 6 to 12 weeks. As for the types of water aerobics that did it? The selection includes water zumba, water yoga and water walking. The participants in some trials are exercised twice a week, while others trained three times a week, for one hour each session.
People began to show differences in body size only after 10 weeks or more water aerobics. “Short-term water aerobics (eg six weeks) have a limited effect on body weight and body composition, while longer interventions (12 weeks or more) are more effective,” writes the authors in the study.
On average, participants lost nearly 6.61 kilograms and curled up the cross with 1.18 inches. Those who continued with water aerobics for 12 weeks have lost even more weight.
The effects are most observed in women aged 45 and older. The men in the study show no difference in body sizes after performing water aerobics. This contrasts with previous studies that have found that water aerobics reduces body weight in older men after 8 weeks.
However, the authors note that this may be because the processes have been enrolled enough men to make the exact conclusion. The results of the study may also be influenced by some tests that lasted less than 10 weeks, and participants drop in the middle.
Connected: “I am 65 and in the best shape of my life – this is the exact workout that I swear in”
Why Water Aerobics?
According to the authors, water workouts are ideal for people who are overweight or obese, as water sailing can reduce body weight by up to 90%. This puts less pressure on the bones and joints when exercising. In addition, water resistance helps people burn more calories than if they went on land. Sounds like a profitable profitable to us!
Why does that matter?
This study is promising because there is an obesity epidemic on our hands that is yet to improve. Global obesity rates have increased over the last 40 years, with 504 million women and 374 million men consider obese in 2022. However, thanks to this study, however, we now know that water aerobics is a method of improving obesity and potentially preventing hundreds of chronic obese conditions.
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Related: How much should I weigh? Why experts say the ITM diagram is only the beginning
Sources
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“Effects of water aerobics on the composition of the body in obesity and overweight people: systematic examination and meta analysis.” BMJ OpenS
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“The effect of the course for exercising water on the composition of the body and the quality of life of the elderly men of overweight.” Marine medicineS
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“Trends in the body mass index of adults in 200 countries from 1975 to 2014: Collected analysis of 1698 measuring studies based on the population with 19 · 2 million participants.” LanceS
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“Worldwide trends in weight and obesity from 1990 to 2022. LanceS