In hot summer, it is the best time to go to the swimming pool to carry out treading water. So can treading water help us exercise effectively? Treading water is an interesting way to cool down. The resistance provided by water is 12 to 15 times that of air, which means that compared with walking at medium speed on land, the heat burned by water may be as high as 3 ½ Times. Water sports are ideal for those who have joint problems. You don’t even need to swim to get good results.

What is Treading Water Exercise?

Treading water exercise is a kind of water exercise, but try intermittent exercise, and you will burn about twice as many calories. Step as hard as possible for 30 seconds. When your time is up, slow down or float on your back for the next 30 seconds. Doing 30 such exercises in the swimming pool in an afternoon can burn nearly 300 calories.

A 150 pound person can burn 135 calories by treading on water for 30 minutes. At this speed, as your heart rate increases, you will feel a little out of breath, but you can still talk. By moving your arms and legs faster, you can increase your intensity to a faster speed and increase your calorie burning to about 340 calories per half hour. At this speed, your heart rate is fast, your breathing is fast, and it is difficult to talk. If you weigh less than 150 pounds, your calorie consumption will be reduced; If you are heavier, you will burn more calories. If you only move your arms instead of your legs, your calorie burning may also be affected.

How do I Start Treading Water Exercise?

• Step push ups

At the shallower end of the swimming pool, enter the push up position, fully extend your arms, slightly wider than shoulder width apart, put your hands on the steps at the top of the swimming pool, and put your toes at the bottom of the pool. Bend your elbows slowly, as low as possible, and don’t let the water wet your face. Straighten your elbow and repeat. Exercise your chest, shoulders and arms in one movement. If you are a beginner, start with one set and do as much as you can easily. Do up to three groups of 10 to 15 slow workouts.

Helicopter: Dr. Mary Saunders, spokesman of the American Sports Council and director of aerobic exercise of waterfit wave, said that this move will speed up the heart rate to melt more calories. First squat in the water deep from the waist to the chest, then jump up and “jog” hard, shooting for 6 seconds. Repeat for one minute, then rest for 15 seconds. Up to three sets can be made.

• Waist length lunge

This is a great leg shaping sport, which will not bring pressure to the knee. This sport can even make high impact jumping beneficial to the joints. In waist deep water, take a big step forward with your right foot, bend your knee until your right thigh is parallel to the bottom of the pool, bend your left knee, and put your hands on your hips. Jump up quickly, cut (change) your legs, and land your left leg forward. The goal is to repeat 15 to 20 times.

Mixer: this can help fix legs from all angles. First, in waist deep water, quickly swing your right leg forward. Pause, and then pull it back to the starting position against the current. Next, swing the same leg to one side and then back. Alternate 10 to 15 cycles.

Treading Water Exercise Tips

Treading water is a good way to exercise and may help you lose weight healthily. However, many people find it difficult to maintain it for a long time. If you can’t keep treading on water for 30 minutes, you won’t burn as many calories as you think. Combine treading with other forms of water sports, such as aerobic exercise or one leg swimming, to counteract this effect, while exercising muscles and burning calories.

• Get medical permission before starting the treading water exercise program. Set small goals for yourself, such as running more laps each time you swim, safely exercising strength and endurance, and encouraging you to swim faster and farther.
• Research shows that treading water exercisers who listen to fast-paced music can naturally speed up the pace, and report that despite greater efforts, exercise feels easier. A good way to protect your iPod from water damage is to use OtterBox’s popular waterproof shell, or other styles specifically designed to prevent dripping, dust, dirt and scratches.
• Research shows that water walking or reverse jogging requires more leg and back muscles than forward movement – 83% more quadriceps, 61% more lower back, 47% more calf.
• In order to adjust the inner thighs and hips, we should at least move left and right in the water deep in the thighs. Keep the movement smooth, and each side of the pedal can be controlled.

Sometimes your throat muscles may feel anxious after exercise, then read this post: How to Relax Throat Muscles

How Many Calories Can Treading Water Exercise Burn?

The amount of calories you burn in any particular activity depends on many factors, including your weight and fitness level, as well as the duration and intensity of your exercise. If you walk in high-intensity water, you can burn 300 to 450 calories (or more) in 30 minutes. Remember, the calories you burn with treading water can rise or fall, depending on how hard you work. The harder you work, the more calories you are expected to burn. Similarly, the more time you spend swimming, the higher the total calories you consume on the water.

Although treading water is definitely a good exercise, adding swimming to exercise can help increase calorie burning. In addition, according to the American Athletic Association (ACE), swimming can improve your cardiovascular and joint health. Swimming is a great activity to help lose weight, especially for those who may experience joint pain when doing traditional aerobic exercise (such as running or cycling). It has no impact at all, and can make you exercise longer.

You may know that high intensity interval training (HIIT) is a form of exercise that burns calories. When you think of HIIT, the first thing you think of may be squatting and jumping, but you can also intermittently carry out treading water. Start by swimming 100 meters (running two laps in a standard size swimming pool) at a challenging but feasible speed (8 out of 10 attempts). Then, rest for 20 seconds. Once you’re out of breath, swim another 100 meters. Alternate between vigorous exercise and recovery to speed up your heart rate and burn more calories. The goal is a total of 15 rounds.

Benefits of Treading Water and Swimming

Of course, swimming and treading water are good ways to burn calories, but water sports have many other benefits that you will like. Ace said that whether it’s swimming circles or water aerobics, swimming is very beneficial to your cardiovascular health. But you should pay close attention to your efforts. Your heart rate may indicate that you exercise too slowly, but in fact, exercise is intense. Therefore, pay close attention to the feeling of the body when swimming.

Unlike other forms of aerobic exercise such as running or HIIT, swimming is easy for joints according to ace. All your movements are low impact, with less pressure on your knees, hips and ankles. Training in water can even improve your muscle strength, because water increases resistance. For example, unlike running, you can only exercise in the air. Swimming requires you to withstand the power of the water.

Can Treading Water Help You Lose Weight?

Increasing treading water exercise is only part of a healthy weight loss program. You should also pay attention to your diet. Regardless of your current diet plan, all weight-loss diets rely on calorie deficiency (burning more calories than you burn).

In order to find the recommended calorie intake for weight loss, you need to first calculate how many calories you need to eat to maintain your current weight (your maintenance calories). You can find this value by using a food diary or an app to track food and weight for a week or two. Once you find out how many maintenance calories you consume, you can gradually reduce 500 calories a day and lose about 1 pound a week.

The best way to eliminate calorie deficiency is to replace some processed foods in your diet with healthier alternatives. Potato chips, soda water and candy are high in calories, but they can’t provide much nutrition, which will make you hungry (and may want to eat more).

Instead, choose whole foods as much as possible. Every meal should be filled with colorful fruits and vegetables. According to the society for nutrition and nutrition, vegetables are rich in vitamins and fiber, which is a key nutrient to help regulate digestion.

Especially when you are doing treading water, you will want to get enough energy to promote carbohydrates to exercise. Focus on whole grains or nutritional carbohydrates, such as brown rice, oats, or sweet potatoes.

Finally, don’t be stingy with protein, because it will help you maintain muscle mass and maintain energy while losing weight. Priority should be given to protein sources, such as poultry, fish or low-fat dairy products. Walking water should combine swimming, healthy diet and a little patience. Before you realize this, your weight loss goal will be just around the corner.

Can Treading Water Exercise Abdominal Muscles?

You may think that the best swimming pool exercise for abdominal muscles is sit ups or leg lifting water sports. Although these actions do exercise your abdominal muscles, they will not directly remove any fat hidden in your abdomen.

Treading water can burn 600 to 888 calories per hour. When you burn calories and lose energy, treading water helps eliminate excess fat in your body and make your stomach slim.

Treading water also requires incredible activation of the rest of your abdomen and core to keep you upright and breathing. When you do core swimming exercises, your abdominal muscles provide power for your arms and legs.

How to Learn Tread Water for Beginners?

Walking water includes moving arms and legs to keep yourself upright in deep water. For high-quality training, please jump into the water where you are not easy to touch the bottom. If you are uncomfortable swimming, make sure the edge of the swimming pool or life raft is nearby to support you when you are tired. There are two skills needed to practice stepping on water:

• Action 1: Paddle with both arms

Practicing in shallow water, you can stand there until you comfortably take it to deep water. You can use your stiff wrists and sweeping hands to turn your arms right under the water.

Hands close to each other and then quickly separate.

• Action 2: Throw your legs

When the water is too deep for your feet to reach, hang your legs to the bottom. Scissors kick your feet back and forth quickly to help you float. When kicking, point your toes forward and straighten your legs. When practicing, grasp the edge of the pool or the floating device to keep the upper body floating.

Either of these two skills can be practiced while sitting across the pool noodles until you feel comfortable and strong and can complete it independently.

Treading Water and Diet

Although treading on water has the benefit of burning calories, it is unlikely to cause weight loss by itself. You burn fewer calories than other forms of cardiovascular exercise. In order to reduce the lack of calories required for weight loss, combine treading on water with a healthy and balanced diet. Reduce calorie intake by eliminating or limiting fast food, fried food, cookies, cakes, candy, soda and frozen food. Fill your plate with all kinds of foods, including low-fat dairy products, lean protein, whole grains, fruits and vegetables. These foods usually have low calories, but they can satisfy hunger, help you meet your nutritional needs, and provide you with energy to tread on water during exercise.

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Tags: Exercise, Treading Water