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.