Finally! Some reasonably priced equipment!  I have submitted a pricelist to the gym and hopefully can get them to buy some for everyone.  If not, contact me and I can help you order your own! 

EZ Grip Hand Buoys        Mini Disc Hand Buoys     Single Disc Hand Buoys           Noodle
                                                          

Aqua Force™

All Sunshine Marketing - Aqua Force Products are made in the U.S.A.

The water hand buoys (dumbbells) are made from sealed, closed cell polyethylene foam. The white foam discs are impervious to water because they are sealed through a special process that keeps them clean. It also reduces water absorption which allows full resistance even after classes all day long. The dumbbells have sealed center bar and the handles are padded with a high-density rubber sleeve to provide a soft comfortable grip as well as adding more buoyancy. They are perfect for water aerobics and aqua training offering a size for all fitness levels. 

The light mini hand buoys are 12” long and have a submerged force of 2 lbs. The medium single disc hand buoys are 12” long and have a submerged force of 4 1/2 lbs. The heavy double discs are 16” long and have a submerged force of 9 lbs. They are all sold in pairs.

The E-Z grip hand buoys are available in a light (3” dia.) and a medium weight (4” dia.) and are designed for those who may have a difficult time grasping the handle, due to arthritis or physical disabilities, but still want to use resistance equipment.

Noodles are made from high quality, solid Polyethylene foam. They are extremely durable under repeated and often daily use and will last for years. These noodles are very heavy duty and will not get soggy and limp when wet.  They provide excellent stabilization and flotation.  Noodles come in 54” (standard) and 60” (longer) sizes

Pricing and Product List:   

Best Prices Ever!  
     
(partial list of the most popular items)


Part #    Size                        Description                    Info                              * Cost / Qty
269       12” long x 3” dia.   E-Z Grip hand buoys        White, pair, light wt       $13.00 (1-11)
279       12” long x 4” dia.   E-Z Grip hand buoys        White, pair, med. wt.     $15.00 (1-7)
280       12” long                Mini disc hand buoys       White, pair, light wt.      $17.00 (1-14)
281       12” long                Single disc hand buoys     White, pair, med. wt.    $18.00 (1-23)
530       3” dia. X 54” lg      Noodle                           White, standard, each     $12.00 (1-11)
536       3” dia. X 60” lg      Noodle                           White, longer, each        $12.00 (1-19)

*Less than a full carton.  Ordering a full carton reduces the cost per item by $5.00)

Plans and progress

I think I am caught up enough to start working on a new music CD for class... shuffle ... shuffle ... let's see - I have Alvin and the Chipmunks The Squeakwal, 3 CD's from the 1960's, and the Biggest Loser Last Chance Workout 2...   **evil grin**

I am also continuing my kicked up exercise program.  Going to the gym on alternate days when I am not in the pool.  I lost 10 pounds in October doing this and hope to continue the trend!

Speaking of the pool (LOL  that is the point of the blog, isn't it?)  I have been in touch with a company regarding purchasing some water hand buoys (aka barbells) for the gang at TYHS.  I don't know if the management will pay for them or the gals will have to order for themselves, but I am hoping we can get very low wholesale prices!  Keeping my fingers crossed! 

No Excuses

I saw a post on Facebook where a friend was starting to exercise and had a few thoughts to contribute.  Since it applies to more than one person, I thought I would put my opinion into a post here instead of just addressing it to one person.

First of all, it is a great thing to begin.  It shows you have an interest in being healthy!  So kudos to you for doing it!

The rest is the hard part.

I believe that fitness starts in the kitchen.  So while you are putting in your time at the gym, on the track, in the pool or wherever, also be mindful of what you are putting in your mouth.  If you continue to eat at fast food restaurants, eat a half gallon of ice cream while watching TV or (heaven forbid!) use lard to make those home made french fries.  It will take much much longer for you to see results.  Don't sabotage yourself.

The next thing to take into consideration is what you are going to do for exercise and where you plan to go.  If the gym is out of your way or too far from home, I think there is a tendency  to make excuses why you can't go.  If it requires too much expensive equipment to get started, I believe it will also create an environment for excuses. Start simple, and if you stick with it, then go buy the gear.

Last but not least, whatever you chose to do, you should enjoy!  If you hate it, not just because it's new or it's difficult in the beginning, you won't continue. Find something you can do for a long time, where you can see progress and hang out with like-minded people.  

Whatever you choose, keep these things in mind and your chances for success will be much greater!  Now get out there and move!

Cross Training and Progess Notes

Last post I mentioned I started keeping track of calories and activity levels on www.everydayhealth.com.  I am here to say the old adage of burning more calories than you eat is pretty darn true.  But then we knew this, didn’t we?
 
Last post I mentioned that after my summer outdoor water aerobic classes had ended the first of October, I started going to the gym and working out on the Nautilus Circuit on my ‘off’ days (from my morning classes).  I started out at two days a week and am now going three mornings each week. I just added an Abs/Core class last week.

I am a normally active person anyway and really haven’t changed much in the way that I eat, other than becoming more mindful now that I am recording everything. (My diet is limited by my multiple food allergies).  But what I have done – increased my daily exercise – has made a big difference!  I have begun to tighten up even more and have lost 10 pounds in one month.

Cross training is essentially what I am doing.  Simply put, that means exercising in two different disciplines that complement each other and I find my water workouts are even better these days!  I am getting stronger and am able to push myself further in the pool.  I want to do some more research on the cross-training thing and will share it with you.

I’ll keep you posted on my progress and hopefully inspire you to make some positive changes towards your goals as well!

Dry Is Not An Option

Water Fitness to Go!

Illustrated exercises you can use today

Book by Norma J. Stamp

Available online at:

http://www.cafepress.com/whitetiger_llc.426477514

Updates

Ah!  finally back to a slower schedule.  I'm done, for the winter, with my 3 extra water fitness classes.  Now on my 'off days' I am hitting the Nautilus circuit at the gym.  

I also started tracking calories vs exercise on a free website.
http://www.everydayhealth.com

My personal goal is to keep moving and eat more consciously.  What are you doing to get / stay healthy?
 

What’s in a Water Workout

I have been trained and it is my belief that every workout, whether in the pool or on ‘dry land’ should follow a basic outline and consist of different exercises that fulfill each part. 
 
I also believe that it is better to do fewer repetitions and do them properly. As in most forms of exercise, body alignment, posture, form and execution are very important to get the most out of exercises and to prevent injury.

The difference water makes is in the variability buoyancy gives.  You are not restricted by gravity and can work the body on many planes not feasible on ‘dry land’.  You can go from shallow to the deep water which also changes the impact level.

That being said, here is what I consider to be an outline for a water workout. Exercises should be done in this order:

Side Strides

Acclimation -- is a short beginning and is designed to get participants used to the water by using long slow movements; this warms up the muscles in preparation for exercise.  I use this time to get the class to focus on where they are and what they are about to do. 
 

Calf Stretch

Stretching -- designed to ready the body for more strenuous work. Because most of the cardio involves the legs, beginning stretches concentrate on the legs.
 

Toe Reaches

Warm-up -- this part can consist of some of the same moves as the aerobic portion but are done at a moderate pace.
 

Over the Barrel

Aerobic/Cardio -- is done for a minimum of 15 minutes.  It incorporates movements of the body in all planes (side to side, front to back, up and down) and all levels.

The levels are Neutral – participants roll on feet and there is no bounce; Rebound – feet actually leave the bottom of the pool a short distance, as in a jog or a hop and Suspended – where no feet touch the pool bottom (this is an advanced level when performed in shallow water).
 

Cross Country Ski

Cool down – is a transitional phase designed to slow down the pace of exercising, which slows the heart rate, and allows you to move on to the next section. 
 

Barbell Push

Strength/toning -- may incorporate various types of crunches (for the abdominals) or working with the Styrofoam barbells for upper body strength.

 

C Stretch

Stretching – always concludes the aquatic work out.  Different types of stretches are done at the end of the session than the start. This is the time to stretch your arms, shoulders, and lower back. At the same time use slow side to side movements to relax leg muscles and it keeps you from getting cold.

You are going to find plenty of different schools of thought on which workout style is the most effective, but most of them agree on this format.  Now all you have to do is decide which exercises to use for the different parts!  Maybe we can talk about that next time.

Busy days

Sorry I have not been posting lately.  But between leading 6 classes a week and keeping up with everything else, it has been a little hectic.  More great info on water fitness is coming!  I promise!

Shoes - to wear or not to wear – that is the question

Recently, a Facebook friend and I had a discussion about wearing shoes in the pool. So here are my thoughts for your consideration.

Water shoes can be either the inexpensive “water dogs” found at your local department store – or – a pair of specialized water shoes.

The inexpensive water shoes fulfill the primary purpose for wearing shoes – that is to protect the feet from abrasions. So if you have tender feet, are older and therefore your skin is thinner, or have diabetes and need to be careful of your feet, shoes are recommended for you.

Water shoes also offer a little more stability or traction in the shallow water. Some of the specialized shoes also act as shock absorbers during a high intensity shallow water workout.

The larger, often heavier, specialty water shoes can create more resistance in deep or shallow water. The resistance is in the form of ‘drag’ because of the size of the shoe and the amount of water it displaces.

The decision to wear shoes is an individual one. I have worn different types off and on through the years (although I usually kick them off when I go into the deep water). I think they are a worthwhile investment and another piece of equipment that can add to your water fitness experience.

Tips:

Don’t forget to rinse them with clear water after each use. They will last much longer.

Put the shoes on before you get into the pool. But don’t wear them out of the locker room.

No socks with these guys.

Web Gloves - A good choice for your first piece of equipment

What they are:



 

Web Gloves are gloves with extra material (webs) between the fingers and are usually made of chlorine resistant material. 

Some gloves may be a closed mitt and others are open at the ends of the fingers. 

Gloves may have a rubber palm. 

Why use them:

• Gloves are used as an aid for balance and stability and to introduce drag and resistance. 
• They can be used alone or as a compliment to other equipment.
• Webbed gloves can be used in deep or shallow water.

Remember: 

• Remove gloves during cool down.  You don’t want the added resistance after this section. 

• Put the gloves on before you get into the pool.
• Remove them by peeling back from the wrist, not by pulling from the fingers

• Wash them after each use. (Don’t put them in the dryer). They will last much longer.

Basic Techniques:

There are three basic techniques that I teach my classes when they put on their webbed gloves.  They vary the resistance level. Any of these three techniques can present a greater challenge by increasing the speed of the movement.

Slice – This is the easiest.  Lead with the edge of the glove in any direction.

Cup – By cupping the hands or making a loose fist you increase the resistance by presenting a bigger object moving through the water

Web - Spread the fingers out wide and push the water with either surface of the hand (top or palm).  This is maximum resistance and the most difficult. 

Buoyancy Cuffs / Waist Belt

Buoyancy Cuffs are a versatile piece of water exercise equipment.  They are made of buoyant material and can be placed on the ankles, upper arms or in some cases joined together for a waist belt. 

Placement Options

It may be beneficial to begin by using a waist belt (or hook two cuffs together and use them around your waist as a belt). Wearing flotation around your middle does not present the same challenge to balance and alignment as using only cuffs on your ankles. It does, however, free your hands and feet for some terrific fun in the deep water.  

 Once you are more proficient with the exercises using the waist belt, you can shift to using cuffs on your ankles and increase the difficulty of your workout. It is recommended that a new user start in shallow water and progress to more difficult depths. 

 

It’s important to practice recovery skills in shallow water before going into deep water, so you will be able to return your body to ‘neutral’ without panicking. Neutral position is shoulders over hips, hips over heels, with cuffs basically under your shoulders. 

The buoyancy of cuffs (especially in deep water) requires you to master balancing skills, build core strength and develops coordination for overall body control. As I like to say – you need to know where YOU are in the water.

Cautions

•    Cuffs worn on the ankles require control. Deep water exercise is done in a vertical position. Cuffs must stay in that vertical alignment for balance and control.

•    Take care when doing exercises requiring extended limbs.  Always start out with bent arms or legs then extend if possible.  Shallow water walking in ankle cuffs is an exaggerated move.  The knee comes up then the leg extends out and forward.  Make sure your foot position is solid and you have landed solidly before taking the next step.

•    Put cuffs on (or adjust as a waist belt) while out of the water.

Barbells are not Dumb

Today’s piece of equipment is the hand buoy; most often we call it a barbell or dumbbell.  It looks like a weighted barbell but is made from foam with a padded grip. It works in the water because the natural tendency of the foam makes it want to float up – You provide the power to push it down. 

Barbells can be used to complement many exercises and provide a great workout for your arms, chest, shoulders and back.

Short list of exercises:
Push Downs – palms down
Diagonal Push Out – palms down, traveling or stationary
Roly Poly– palms down, traveling or stationary
Curls – palms up or down
Muscle Woman Arms – palms inward, arms extended but not locked 

Forward Push Out – palms facing inward

Tips when using barbells:

•    You should be able to control the barbell when it is     submerged.  Form is important.

•    Try to keep 'bells to the front of the body. If you are working out with them on the sides the body, you should be able to see them in your peripheral vision.

•    Don’t grip too hard and relax the grip between sets.

•    Remember – barbells are not designed to be the sole flotation device in deep water.

Using Your Noodle

You have seen them in your local big box store, those stacks of colorful foam cylinders.  You have probably even floated on them in your neighbor’s pool.  But have you ever used them for exercise?  

Five main ways to use noodles as flotation during water exercise:

•    Straddle (Seahorse) - Sit on the noodle in a “straddle” position.  This position provides excellent support while traveling in deep water.

•    Wrap Behind - The noodle wraps around the upper back and supports under the arms. It also allows lateral freedom of movement in the lower extremities.

•    Wrap in Front - The noodle wraps in front of the chest and supports under the arms.  This position works in deep water but also allows for prone exercises while providing support for the body in deep or shallow water.  
 
•    Sitting (Swing) - Sit on the noodle like a “swing”.  Can be used in deep or shallow water

•    Stand on the noodle - Arms and hands are used primarily for balance.  Can be done standing on one foot or two.  

 

Short list of Exercises:

• Tire Pumps – wide legged jog, traveling or stationary, deep water/straddle or wrap position
• High Knee Jog – traveling or stationary, deep water/straddle or wrap position 
• Over the Barrel – lateral travel move, deep water/straddle or wrap position 
• Crunches – many varieties, wrap behind position or one noodle under each arm
• Leg lifts – done in “L” position for abdominal control, wrap behind position or one noodle under each arm
• Cross Country Ski – traveling or stationary, deep water/straddle (shown above) or wrap position
• Bicycle legs – traveling, with or without use of hands, deep water/straddle

Notes:

Noodles can be effectively used for upper body conditioning by maneuvering the noodle under the water, balance while walking in shallow water, and creative stretches.  

Most exercises involving the noodle as a flotation device can be accomplished in any water depth.

Depending on the density of the foam noodle, some participants may want to use two noodles for flotation particularly when doing crunches or traveling in the deep water.  In my classes, we usually place one noodle under each arm for crunches and core work.  How many noodles are used and in what configuration?  It’s all about a person’s individual comfort level.

When you only have noodles to work with, be creative and use them for upper body exercises too!  Many exercises can be adapted using one long, two long, or two half noodles.

Equipment Usage during Water Exercise

Today I want to begin talking about the different kinds of equipment used in water fitness.  

Resistance equipment plays a part in maintaining bone density in women and various types of equipment can be used to vary your routine.  Some basics may be provided by the facility. Styrofoam dumbbells, noodles, webbed gloves, kick-boards, hand paddles, or buoyancy cuffs all offer water resistance.  The amount of resistance largely depends on how much force you use when moving them through the water.

Most equipment used in water exercise has one thing in common.  It is buoyancy - that means they float.  The reason they work in the water is because you use them to work against their natural tendency to rise to the top of the water.  This provides increased resistance.

Some equipment, such as a noodle, is primarily used as a flotation device, while some others (e.g. gloves or hand paddles) are incorporated strictly to increase drag or resistance. 

In future articles, I will be discussing four of the major pieces used: noodles, buoyancy cuffs/belts, hand buoys (barbells/dumbbells) and web gloves.  

    Dry Is Not An Option

 Water Fitness to Go!    Illustrated exercises you can use today

Book by Norma J. Stamp

Available online at:

http://www.cafepress.com/whitetiger_llc.426477514

Special Needs and Working Out in the pool

It is always my goal that no matter what issues a person has that they should be able to get something out of my class.  

I currently have several ladies in my evening classes that have health issues that I have been thinking a lot about.  One has had a stroke, has diabetes and has impaired vision in one eye.  One is an amputee.  With the help of my terrific husband (who has martial arts and gym experience) we have been giving the first lady one-on-one coaching and encouraging her to be active and gain confidence in what she is able to do.  The second lady got herself a buoyancy belt and has been able to do some exercises with the class, especially using the barbells.  They are both making strides and it's terrific to see them grow in strength and mobility!

My goals for both of them is to increase their confidence in the water and increase their command over their bodies.

I have a lot of respect for those health care professionals that work in the therapy biz, but when the money runs out or they feel they have reached the end of what they can do, the folks end up in my class. It is very gratifying to be able to include these special ladies in my group and I sincerely hope they continue after our sessions have ended.

Information on the Net

http://backandneck.about.com/od/exerciseandsport/ss/waterexercisero.htm

This link is just one of many good sources of information available on the Net.  I particularly like the content provided and the additional See More links lead on and on :-).  The articles are clear and concise.  Enjoy!

N

 Dry Is Not An Option

Water Fitness to Go!

Illustrated exercises you can use today

Book by Norma J. Stamp

Available online at:

http://www.cafepress.com/whitetiger_llc.426477514

Skin Care and Outdoor Pools

A friend asked me how my skin was holding up being in the water all the time.  My answer to her was moisturize and sunblock!  It is important if you participate in classes in an outdoor pool that you take care of your skin.  With that in mind here are my tips for skincare.

• Always use a sports (waterproof) sunblock.
• Always wear a hat - preferably one that covers the top of your ears.
• Always have a plastic water bottle poolside - one half frozen keeps cold longer
• Always wear sunglasses to protect your eyes from the glare
• Always rinse off afterwards and apply moisturizer as soon as you get the chance. 

Pool Photo

This is the pool where I currently lead three classes a week.  Friday mornings for Seniors.  Tuesday and Thursday evenings for the community.

Nuts and Bolts

Okay, we have Why (II started this blog) and Who (I am) covered.  In order to have all our bases covered, I want to talk about the How (do you get started). The following is reprinted from my book and covers a lot. How To Get Started Working Out in the Water Once you have decided to take the plunge and want to try working out in the water there are several steps you should take before you get started.   First Things First First, ladies, go get a well fitting one-piece bathing suit that has good breast support and will stay properly fitted while you exercise.  Where to Go Next If you choose to join a class, water workouts can be easily found in most communities.  Classes can be found anywhere there is water, an instructor and people willing to participate. They are held in fitness centers, YMCA's, local hotels, natatoriums, school pools, rehab centers, parks and recreation centers.  An indoor pool is probably the most flexible because it offers year around accessibility.  Next, go check out the facility.  Decide what important features matter most to you.   Also, you need to determine if you want to join a club.  Can you just pay a monthly fee and attend classes without joining?  Sometimes classes are offered free with membership, others are open to the public for a nominal charge.  Ask!    Really Want a 6 am Class with a Drill Sargent? Once you have found a pool close to home you need to find out their schedule.. Choose those that fall within the time frame you have available and take a couple of sample classes.  When searching for a group, you should look for a class where the instructor's energy level and format matches you own desires and goals. If the instructor is a demanding high-speed machine and you need modifications because of physical limitations, you would be advised to seek another class. You can find various types of classes ranging from arthritis to high intensity and step classes.   Dip Your Toe in the Water Lastly, ask about the normal range of temperatures of the water.  If you are looking for arthritis classes, keep in mind that in order for a site to be rated for Arthritis Foundation classes and physical therapy the water is warmer and the air temperature must be maintained to be within several degrees of the water temperature.  Some classes are held in pools that are cooler and those may be used primarily for competition swimming.  Most pools will be somewhere in between.   Time To Go! Okay - You have your bathing suit, you have picked a facility, and you paid your fees.  Now get out the door and go to the pool!  Even if you don't feel very chipper you will be surprised at how much better you feel after class.  Honest! Do your homework and with just a little legwork you can find a water fitness program that is just right for you and that is geared to help you accomplish your fitness goals. N      Dry Is Not An Option  Water Fitness to Go!    Illustrated exercises you can use today Book by Norma J. Stamp Available online at: http://www.cafepress.com/whitetiger_llc.426477514

Technical difficulties

Please bear with me until I get the technical aspects of maintaining a uniform font size, etc.  all worked out.  N.          Dry Is Not An Option  Water Fitness to Go!    Illustrated exercises you can use today Book by Norma J. Stamp Available online at: http://www.cafepress.com/whitetiger_llc.426477514

How it all started

Hello! I wanted to elaborate a little on why this blog was developed.  In order to do that I wanted to go back to how I began my lifelong passion with water fitness. When land aerobics first became popular back in the 80's, I dutifully stomped along with my instructor on a hardwood floor.  It was sweaty, hard on the joints, and frankly, not a lot of fun.  Then we were told we needed to add weight training. I hit the machines in the gym.  It was okay, but I did not like the results.  Despite my best efforts, I was gaining muscles and was not achieving the lean toned look that I wanted.  I found my way to a local pool and was hooked! Here was an environment that allowed me to work at my own pace, offered great resistance, had fun music, great toys and endless variety. I got the toned body I was searching for and felt energized after a work out. These days, I like to feel that I am 'everywoman's' instructor…not a spring chicken... but one with experience where it counts and the enthusiasm to motivate other! That's how I got here. Now, I am 56, retired from a job after 30 yrs,  lead 6 water fitness classes a week, and wrote a book. <grin> I hope I have lots of interested visitors and look forward to a talking to you!       Dry Is Not An Option  Water Fitness to Go!    Illustrated exercises you can use today Book by Norma J. Stamp Available online at: http://www.cafepress.com/whitetiger_llc.426477514

First post

This blog has several purposes.  The first is to promote and discuss water fitness.  The second is to let everyone know about my book.  It is currently only available at the link below. Synopsis:  Over 100 Illustrations are included in this comprehensive reference guide that is designed to give you a solid foundation for exercise in the water. Equipment reviews along with photos are included so you know what to expect when you go shopping for equipment. There are music ideas and sample playlists, as well as tear-outs in the back that you can slip into plastic sleeves and take with you to use poolside.       Dry Is Not An Option  Water Fitness to Go!    Illustrated exercises you can use today Book by Norma J. Stamp Available online at: http://www.cafepress.com/whitetiger_llc.426477514