Do You Gain Weight if You Quit Aerobics?

Taking regular step, dance or water aerobics classes burns calories and helps to keep extra pounds off. But if you decide you've had your fill of aerobics, weight gain is likely -- especially if your eating habits don't change and these classes have been your only way of exercising to stay in shape. By rethinking your diet or adopting a new kind of workout, you can reduce your risk of weight gain.

  1. Aerobic Workout

    • Aerobic exercises take many forms, including jogging, cycling, swimming and, of course, aerobics classes at the gym. These classes are an upbeat way to burn calories, from high-impact step aerobics to low-impact water aerobics. The more vigorous the class is, the more calories you'll burn. Harvard Medical School reports that a 185-pound person burns 178 calories in 30 minutes of water aerobics, 244 calories in 30 minutes of low-impact aerobics and 444 calories in 30 minutes of high-impact step aerobics.

    Calorie Deficit

    • A calorie balance, meaning that calories consumed roughly equal calories burned, keeps your weight steady. A calorie deficit is the result of burning more calories than you consume, and creating a regular calorie deficit leads to fat loss. MayoClinic.com notes that when you create a 3,500-calorie deficit, you'll lose 1 pound of fat. The clinic recommends creating the 3,500-calorie deficit over the course of several days. For example, to lose 1 pound per week, create a daily deficit of 500 calories. Doing aerobics is an effective way to create a daily calorie deficit. If you suddenly remove this calorie-burning activity from your day, you're at risk of gaining weight.

    Other Exercises

    • If you're no longer inspired by your aerobics class but want to continue staying active to avoid weight gain, the list of other exercises you can adopt is nearly endless. Whether you enjoy working out at the gym or outdoors, it's easy to find a new way to burn calories. A 185-pound person burns 466 calories in 30 minutes of vigorously pedaling a stationary bike or 400 calories in 30 minutes of using an elliptical trainer. If you no longer visit your gym, consider jogging -- a person of the same weight can burn 355 calories in 30 minutes of jogging at just 5 mph.

    Adjusting Diet

    • Even if you consume a diet high in calories, you might notice your regular aerobics classes help you maintain a consistent weight. Once you remove exercise from your daily routine, however, you're unlikely to be in a calorie deficit. Take steps to avoid weight gain by cutting the calories you consume, especially if you aren't working out. Tracking and counting calories can be overwhelming; the American Council on Exercise (ACE) advises cutting the amount of food you consume by 10 to 15 percent and noting the results. According to ACE, attempting to lose weight by diet alone is difficult, and you're more likely to experience weight-loss success through a combination of diet and exercise.