Euro Sports Intl Team, Water & Winter Sports Equipment News, Information & Reviews

Aqua Jogger

Aqua Therapy - Heals Injuries

 

 

Get Wet and Shape Up – Water Exercise That Works

Many years – over 17 to be exact – of working with clients and dealing with all sorts of injuries, chronic pains, joint limitations etc. as well as my own injuries, has led me to discover one of the greatest methods for staying fit and rehabbing the body – water exercise/therapy.   I know, I know, we hear the word aqua therapy or water exercise and we think synchronized swimming or some type of Water Aerobics class.   Both are great activities, but for this article I want to address the value of water exercise more specifically to those wanting to mix up their "land" workouts due to joint pain or to rehab a nagging chronic injury.  Maybe you are nursing a long time hamstring strain, or have a persistent low back issue – or maybe you are on the mend from a knee surgery.  Or you have already heard how great water workouts can be!  All of these are excellent reasons to take it to the water!

At the end of this article I will give a 30 minute introductory water routine to help you "get your feet wet" (little play on words never hurts) but before I do let's discuss why water is so amazing for the body and for rehabbing those nagging injuries.

Let's start with the simple fact that 50-65% of our adult bodies are made up of water and it is also the most abundant element in our body.  The beauty of working in water is that from the initial moment we step into it, the water's resistive qualities coupled with our body's natural buoyancy work synergistically to allow movement and exercise without extra stress or strain on muscles and joints.  This environment, where our body weight is reduced by 90%, offers an incredible opportunity to do things that on land may not be possible due to limitations.  NOTE: Morale booster!  The absence of gravity in water also decreases injury recovery time. Many water therapists believe that water is truly the safest environment to perform exercises.  As a fitness trainer who has now "taken to the water" with many clients due to injuries etc., I would have to agree.  Safe -  as well as rejuvenating.

Joan Samuelson and other Olympic marathon runners swear by the benefits of water running and have used it to heal injuries which would normally have set back them back at the height of their careers.  If it's good enough for Olympic runners I say it's worth a shot.

 

Here are some basic guidelines for using water in your workouts:

To strengthen muscles - move against the water.

To lengthen and stretch the muscles - move with the water.

The more you submerge your body the harder you will work.

Wearing a floatation belt or aqua jogger while running in the deep end is a great way to get the benefits of running on land without any stress or impact to your joints.

There is a plethora of water exercise gear available to enhance and maximize your water workout.  Google water exercise equipment and choose from many online stores.

I recommend purchasing, at the very least, a floatation belt or aqua jogger, skip the floating Water Weights and instead purchase a resistance band.

Warm up

Swim 4X the length of the pool using Breast Stroke or Freestyle stroke – or even the Dog Paddle.  The goal here is to warm up your entire body.  Then Stretch chest, shoulders, triceps

Main Workout

Use the short length of the pool on the shallow end to do what I call "heavy walks" from one side to the other.  Taking long strides at a brisk pace as if trudging through mud or snow – make your way back and forth.  REPEAT 10X

Rest 1 Minute

Now repeat the above set but this time push a bit harder.  Should feel more like moving through cement if working hard enough.  REPEAT 10X

Rest 1 Minute

Go to the deep end – Put on the aqua jogger.  Begin running in the water (you will be buoyant so the feet never touch the bottom of the pool) and simulate different kicking styles.  Bicycles, flutter kicks and long extended leg kicks.  The arms and hands should be moving back and forth against the resistance of the water. Continue moving for 20 minutes.  Intersperse 30 seconds intervals where you pick up the pace of arms and legs  as if in a sprint.  Do five sets of 30 second intervals with 1 minutes rest between (but do not stop moving – the rest is just going back to an easy jog).  Complete the 15-20 minutes and then take off aqua jogger and go to shallow end.

In the shallow end, stand about waist or chest level in the water.  Place your hands outside on the edge of the pool, bend the knees a bit and jump or press your bodyweight up as if you are going to get out of the pool.  These are called "Press Ups".  Hold for 1 second in this pressed up position and then lower back into the water.  REPEAT 10X

Crunches

Sit on the stair of the pool low enough so that only your hips are submerged in the water. Brace your hands behind you so you can lean back slightly on an angle.  Bend your knees and lift your legs up.  Pull your knees up to your chest and then lower down.  Your abdominals engage here.   25 REPS REPEAT 2X

Hope you enjoyed this introductory water workout.  The "take away" is to be open to using water as a wonderful way to mix up your workouts or get you back in the "game" if you are healing an injury.  So come on – get wet and get fit!

 

 

 

 

 

 

 

 

 

 

 

About the Author

Rebecca Kordecki (a/k/a the "Booty Guru") was voted The Hamptons 2009 and 2010's "Best of the Best" Personal Trainer. As a fitness and lifestyle expert she is also the creator of the new core strengthening and butt lifting workout, KOR+®. She has had a career in fitness for over 17 years. From the East coast to the West coast she has worked with celebrities, high profile executives, professional athletes and others from all walks of life. She continues to train clients one on one, as a personal trainer, and while customizing her workouts to suit each individual's needs, she believes in providing a refined and targeted approach for the best results. Ms. Galaxy Title holder and Tri-Fitness finalist, Rebecca has been active in the industry as a fitness trainer, health and fitness Company Ambassador, commercial actress (national commercials), fitness model and spokesperson. For more information go to www.rebeccakordecki.com.

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