Which Burns More Fat: Yoga, Walking or Water Aerobics ?
Ever wonder if yoga, water aerobics and walking can actually burn a lot of fat?
Many people question the ability of yoga, water aerobics and walking to burn off a lot of fat.
So let’s compare these three exercise modes as far as their fat burning potential.
I’m really big on high intensity interval training (HIIT).
High intensity interval training cannot be applied to yoga or “water aerobics” (though it can be applied to lap swimming), but HIIT certainly can be applied to walking.
The Fat Burning Potential of Yoga
Can yoga burn a meaningful amount of fat? It depends on the moves and how much you’re putting into them.
Freepik.com, yanalya
When I took my first yoga class, I pushed myself and made no excuses despite the newness of this discipline to my body.
It just so happened that the sequences were not for beginners, though beginners could work around them and self-modify.
Because I was already fit, I was throwing myself at the moves and keeping up with the flows, wanting at several points to just rest in the child’s pose but refusing to.
My heart rate and breathing were elevated, but not to where they get when I’m briskly walking up a lengthy uphill mountain trail.
I noticed that some people in the class were rather lackadaisical, not really pushing themselves.
Yoga, like walking, will burn more fat the harder you work — the harder you go after the challenging poses.
At the end of the class I felt that I’d had a good workout. If you don’t have good fitness at the time of your first yoga class, you’ll only be able to do so much, and this will minimize the fat burn potential.
The woman next to me was obese; her movement range was limited. Her transitions were slow. The fat burn will be reduced.
However, this same woman, if applying HIIT to a walking session, would burn significantly more fat — simply because she’s already able to walk. It would be just a matter of speeding up and adding inclines.
But it was impossible for her to keep up with the yoga flows and get deep enough into many of the poses to burn a lot of fat.
As you get better at yoga you’ll be able to throw yourself into the poses more–and hence burn more calories.
But yoga is not a high fat burner when compared to hill dashes, parking lot sprints, heavy bag workouts and intense strength training.
How Much Fat Can Walking Burn?
When HIIT is applied to walking you’ll get a fierce fat burning result. HIIT involves alternating very brief segments of all-out effort with a few minutes of casual pacing.
An example would be walking a 15 percent incline at 4 mph on a treadmill WITHOUT HOLDING ON for 30-60 seconds, then slowing the speed to one mph and walking this for a few minutes to recover, and repeating this alternation eight more times — NEVER HOLDING ON.
This concept can be applied on hilly outdoor terrain and will blast the fat if done truly at HIIT level.
Freepik.com
HIIT walking workouts on hills or treadmill inclines burn way more fat than yoga, though a yoga class to a beginner will be far more “difficult.”
Sustained hard walking up a lengthy hill or on a high treadmill incline (hands off) that gets you breathing hard will also burn more fat than the same amount of time doing yoga.
Water Aerobics: Poor Fat Burner
Water aerobics is a good medium for certain populations, but for fat burning, it sinks. I’m referring to the typical water aerobics group class, rather than strenuous lap swimming.
A water aerobics class, given at a rec center or health club, is ideal for very poorly conditioned people, the elderly, people rehabbing from injuries and those with mobility challenges.
However, water aerobics also attracts more able-bodied folks. It’s refreshing and some people just love being in water.
But sorry, the fat burn is below the radar. Don’t rely on water aerobics for burning fat.
If you’re obese or have some kind of orthopedic issue, you may still be able to do HIIT walking and certainly yoga (self-modified).
Of course, you don’t have to choose; this article was meant to just compare three popular exercise modes: yoga, walking and water aerobics.
Do all three if you like these forms of exercise, but in order of fat burn potential, it’s: 1) Walking (HIIT) or sustained brisk incline work, 2) Yoga and 3) Water aerobics.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Vladimir Borozenets
Bump on Lower Lip of Cat: Causes and Solutions by Vet
A bump or nodule on the lower lip of a cat has many potential causes including cancer.
The cat’s lower lip bump must be checked immediately to rule out a serious cause.
It’s very important to routinely check your cat’s body for any new bumps, sores, lesions or anything that doesn’t seem to belong there.
What sometimes appears is a bump or nodule on a cat’s lower lip. What can this be?
“As a small-animal veterinarian, I commonly see skin conditions in cats which may present as scabbing, hair loss and masses (or bumps),” says Dr. Alison Streit, DVM, with Victoria Park Animal Hospital in Ft. Lauderdale, FL.
“Cats will sometimes present with a bump on their lower lip, which seems to be an unusual place to pop up.
“First and foremost, I always recommend a thorough evaluation by your veterinarian when any bumps or masses arise.
“Cancer needs to be the number one diagnosis that we rule out.”
There are different types of cancer that can form bumps, nodules or lesions on a cat’s body, and the lower lip is not exempt from the location of these masses.
Dr. Streit continues, “Once cancer has been ruled out by your veterinarian, there are some other causes that are unique to cats that can cause a bump on the lower lip.
“Sometimes cats develop what are called rodent ulcers, a collection of inflammatory cells that create a bump or sometimes ulcer-like appearance on the lip.
“Many times, ‘rodent ulcers’ are caused by allergies such as an allergy to plastic feeding bowls.
“It is important to work with your veterinarian to treat the inflammation, but also to try and discover the allergen causing the inflammation.”
When in doubt, have it checked out, when it comes to the health of your cat or kitten.
Dr. Streit urges, “If you have any questions or concerns, you should always visit or call your veterinarian.
“They are your best resource to ensure the health and well-being of your pets.”
Specific Conditions that Can Cause a Bump on Your Cat’s Lower Lip
- Squamous Cell Carcinoma. This is one of the most common forms of oral cancer in cats and can appear as a raised, ulcerated mass on the lip or inside the mouth.
- Fibrosarcoma. Another type of cancer that can form as a mass or nodule, fibrosarcomas are often slow-growing but can spread locally. They may feel firm to the touch and can be located in soft tissues including the lips.
- Melanoma. Melanoma cancer can appear as dark, pigmented growths. These are rarer but can still develop in the mouth or on the lips.
- Mast Cell Tumors. These can sometimes form lumps under the skin and may appear on the lips.
- Benign Growths. Not all masses are cancerous. Some benign growths, such as lipomas or cysts, may form on a cat’s lower lip.
Since being old enough to barely speak, Dr. Streit knew that she wanted to be a veterinarian. “I know pets are our family and nothing brings me more joy than to help pets and their parents with wellness and healthy living.”
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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How to Do a Split Squat With a Barbell Across Your Back
Have you been thinking about doing a split squat with a barbell across your back?
You’ve probably seen people doing the split squat with dumbbells. This exercise is as much a favorite among women as it is men.
You can also do this with a barbell across your back — either a free barbell or with a tracked barbell device.
Get familiar with this movement by first using dumbbells.
Shutterstock/Artsplav
Having the back leg elevated is fine. Once you’re comfortable with the dumbbell version, you’re ready for a barbell.
However, start with a light barbell, even if you’re using a track machine (“Smith” machine). A light barbell will expedite your ability to refine your form early on.
As to how far apart your feet should be, in terms of one behind you and one ahead of you, this boils down to personal preference.
However, there IS a such thing as the back foot being too close to the forefoot, which would put more stress on the knee joint.
A good rule of thumb is that the back foot should be far enough behind you so that your leg is actually extended behind you (hip extension), yet at the same time, you can feel the quads, butt and hamstrings working.
Another point of consideration is your back position. It should be upright, with an arch in the lower part.
Your back should not be rounded or hunched. This is easier to prevent with a tracked barbell.
If you can’t help but lean forward when using a free barbell, then see what happens when you use a lighter barbell.
You may have to adjust foot position to find a way to prevent leaning forward. Keep in mind that the more your back leg is extended behind you, the more difficult it may be to keep an upright back.
Taking yoga classes will help immensely with loosening up a stiff lower back.
Sets and Reps
Aim for eight to 12 repetitions each side for three to five sets to get in a good lower body workout.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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