AQUAJOCK - need water aerobics info!

SRP

SRP

Cathlete
Of course, anybody else is welcome to chime in here, but we all know A-Jock is the resident expert.

I'm throwing in the towel. My calf will not heal. I have a PT session later today, so of course I'm going to talk to her first. But I'm thinking about joining a health center for a month or so,so I can hopefully make use of the pool.

Now, keep in mind that I do not know how to swim! Are there any exercises that I can do, that don't but stress on my calf but that don't require swimming? I know - that's a tough one.

I'm open to using flotation devices, even if I wind up looking like a five-year-old. :p Yep, I'm desperate for cardio.

Oh, and what I'd really like to see are some good old-fashioned A-Jock Nosebleed Routines. Come on - throw 'em at me!
 
Shannon,

I am sure that I am not alone in admiring you. You have refused to let this injury get you down and are constantly exploring your options. You are my hero, my dear! I pray that you find something that will work for you. I am also confident that Aquajock will have an answer for you! :)
 
Oh, gosh, Melissa - thanks! I figured everyone thought I griped and complained too much! Wow.
 
{{{{{Cuz}}}}} I'm so sorry about all the trouble you're having with your leg :-( . Have you had your PT session yet today? What does your PT have to say -- did they give you any sort of a time frame for how long it would take to mend?

Water aerobics is an excellent idea! I'm pretty sure you can do it even if you can't swim.

>I'm open to using flotation devices, even if I wind up looking like a five-year-old.

ROTFLMAO!! I'm not laughing AT you -- I'm laughing WITH you. I can't swim either ;)

>I'm desperate for cardio.

:eek: I just can't make sense out of this comment at all -- LMAO!!
 
Hi, SRP! A-Jock here . . .

There's a ton that you can do in the pool if you don't want to swim. In fact, the kind of water aerobics I've done for the past 10+ years I like to think of as the other better half of water training.

If the pool at the club you're joining has a deep end, you may want to invest in an Aqua Jogger or other like float device that belts around your trunk like a cummerbund and keeps your head above water while you do running drills, cycling-style drills, long-lever "skiing" drills with the legs and you can also do many, many upper body exercises (many of which mimic traditional strength training lifts). In fact, when Cathe was recovering from her knee thing I put up an interminable post on the Ask Cathe forum listing out many Aqua Jogger - based drills. I'll try to find it, and copy and paste it onto this thread if I can find it.

If you can handle some minimal or moderate impact, consider investing in a pair of Ryka's Aqua Sport shoes, and hitting the shallower end of the pool for running drills, long-lever front and rear kicking drills, jumping drills and, again, upper body drills.

There are several DVDs available from Collage Video for aquacising. You can use their keyword search engine and type in either "water" or "aqua" (I forget which), and several will come up.

If you're comfortable doing this, please PM me with your e-mail address, and I can answer in more detail in an e-mail. I have some files that I could e-mail you, lists of drills for extreme shallow (navel depth), moderate shallow (waterline just underneath the breastline) and deep water, and further suggestions for equipment.

Oh, and another thing: if the pool water is warm, only use it for range of motion and muscle endurance work, NOT cardio work. Way too many pools these days are filled with warmer water than in the past, and there is no way that you can SAFELY work in your aerobic training zone in a warm pool. The water should be cold enough that you squeak when you get in.

Lemme know -

A-Jock
 
Shannon - FOUND THAT POST!

Here goes:

for an upcoming workshop I'm giving at my club on techniques in deep water training using an Aqua Jogger or like belt-float device. If it helps, mazel tov! (See, when some people's friends are sick they get offered chicken soup; when A-Jock's friends are sidelined they get a water-jogging workout!)

WATER JOGGING WORKOUT FORM POINTERS:

In traditional water jogging and in vertical-body drills, make sure you maintain a straight and strong trunk. Avoid hinging forward from the hips or
curving forward from the spine; also avoid hyperextending (overarching) from the low spine. Maintain a total body position about three degrees
forward from vertical.

In traditional water jogging arm motions, make sure that you do not cross the arms in front of the body and pull the elbows out to the sides; instead
make the arm motions true shoulder flexion and extension forward and back. This recruits the anterior and posterior deltoids more effectively.

In traditional water jogging arm motions as well as “double-uppercuts”, keep your hands fisted, your wrists firm and your arms in a strict 90-degree
flexion at the elbow. Also make sure to complete equal range of motion forward and back. The firmer you keep the arms the more effective the work.

To increase the workload for long-lever arm work, flatten the hands in the direction of the motion and keep the elbow and wrist joints firm.

To increase the workload for long-lever leg work, point the toes and keep the knee and ankle joints firm, using the muscles rather than locking out
the joints. (Conversely, to reduce the workload for long-lever leg work, flex the ankle, but remember to keep that position firm.)

To increase resistance for the upper body, wear resistance mitts for the hands (Speedo brand resistance mitts offer the heaviest resistance due to
increased surface area AND cloth drag resistance.) You can also wear an old, long-sleeved tee-shirt to significantly increase cloth drag resistance.

To increase resistance for the lower body, wear a pair of old athletic shoes that you no longer need for your leg work. (Note that you do NOT want to
wear these for flutter-kick drills.) You can also wear a pair of old, outsized panty-hose-style nylons or tights to significantly increase cloth drag
resistance (make sure to wear a pair at least two sizes larger than you might for regular street wear, so that circulation to the lower body isn’t
constricted).

If you wish to do your water jogging workout routine to music, select music that is between 135 and 145 bpm to start, gauge how effective your
movements are from there, and then change the music selection and bpms as desired.

For prone (face-down) flutter- and frog-kick drills, make sure the entire body from head to foot, is at the waterline; there should be no sagging at
the low back. Also make sure your neck is neutral and not hiking up; keep your chin somewhat tucked.

For seated flutter-kick drills, make sure your hips are directly underneath your shoulders; they should not be drifting forward or hiking back. (This
takes a surprising amount of core work to do!)

USE YOUR IMAGINATION WHEN DESIGNING YOUR
WATER JOGGING WORKOUTS!


WATER JOGGING WORKOUT RESOURCES:

Aqua Jogger
www.aquajogger.com
The original Aqua Jogger belt; videos; accessories

Adolph Kiefer and Associates
www.kiefer.com
“Aqua-Sizer” belt; numerous other products for general aquatic fitness

Hydrofit Aquatic Fitness Gear
www.hydrofit.com
“Wave Belt” belt; numerous other products for general aquatic fitness

Speedo USA
www.speedousa.com
“Aquatic Fitness Belt”; resistance gloves; apparel

Fitness Wholesale
www.fwonline.com
“Aqua Sun Swim Belt” and “Aqua Joggers”; wide variety of products including books / videos, accessories, heart-rate charts and music

The Aquatic Exercise Association
www.aeawave.com
Provides training and certification for aquatic instructors; also has a store of aquatic fitness products and literature.

SAMPLE WATER JOGGING WORKOUT ROUTINE:

COMPLETE CYCLES OF:

Traditional runs 12-count with standard running arms
Traditional runs 12-count with double-uppercuts:
palms in, palms up, palms out; 12 count
(Note: 4 complete runs per count, i.e. 1-2-3-4, 2-2-3-4,
3-2-3-4, 4-2-3-4)

THEN:

Runs + short-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes) 12 count
Skis + long-lever palmed arm abductions / adductions at waterline
(pec / rear-delt flyes) 24-count

Runs + flat-hand push-pulls at waterline 12 count
Power skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count

Runs + short-lever fisted lateral delt raises 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count

Runs + biceps curls 12 count
Skis + long-lever shoulder flexion / extension flat hands with palms facing
back (24 count)

Runs + LONG-lever fisted FAST arm abductions / adductions at waterline
(pec / rear-delt flyes)
12 count
Skis + long-lever flat-hand abductions / adductions at waterline
(pec / rear delt flyes)
24-count

Runs + flat-hand push-pulls OR breast strokes at waterline 12 count
Power Skis (long-lever legs toes pointed, long-lever arms hands flat)
24-count

Runs with legs abducted + flat-hand upright rows 12 count
JACKS + long-lever flat-hand lateral delt raises
(note: raise arms as you abduct legs; abduct arms as you adduct legs)
24-count

Runs + flat-hand triceps extensions 12-count
Skis + long-lever shoulder flexion / extension palms UP 24-count

Traveling vertical breast strokes for 12; body vertical and static
Traveling vertical “digs back” for 12; body vertical and static
Traveling vertical “reverse breast strokes” for 12; body vertical and static

Anchored flutter / frog kick drills at wall (3 cycles of 12 each)

(Each cycle of this runs about 20 minutes)


SAMPLE WATER JOGGING WORKOUT ROUTINE (cont.):

ADDITIONAL DRILLS:

Anchored dolphin kicks at wall

Seated flutter kick drills (anchored with back to wall; or traveling backward)

Vertical flutter kick drills arms extended overhead (legs; core stabilization)

Vertical hamstring curls arms extended overhead (hams; core stabilization)

Non-traveling skis and jacks arms extended overhead (core stabilization)

Non-traveling runs arms extended overhead (core stabilization)

Runs plus fisted arm rolls (“speed-bag drills”) with the forearms and fists either breaking the surface of the water or directly underneath the
waterline

Runs plus long-arm claps at waterline, short-lever claps with elbows anchored at sides of trunk, and short-lever forearm abduction / adduction with
elbows anchored at sides of trunk (good rotator cuff work)


A-Jock
 
THANK YOU THANK YOU THANK YOU, Annette!!! I'm going to print these out and get approval from my PT.
 
Annette - I can't PM you - it says your user profile has been disabled. Give me a yell when it's up and I'll send you my email address. By the way, it's very warm in the pool room. Air temperature is 88, and the water is 95 (I think). The PT didn't say anything about that being a problem and recommended that I do water jogging.
 
Shannon - I went ahead and PM'd you.

I made a comment about the water temperature in my PM, and I'll underscore it here: warm water is not appropriate for cardio training. In fact, 95 degrees is almost hot-tub temperature, and is not suitable at all for vigorous exercise. I'd check with your club's management, and feel the water temp yourself, to determine the temperature; 95 sounds a little high.

I'll look forward to hearing from you!

A-Jock
 
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