H2O ? for Aquajock

[cindyc710]

Hi again. Thanks for your answers to my last question. I tried to PM you and it was undelivered. Not sure why.

I am using 1 lb wrist weights in the pool while I aqua jog to make it more intense. I do this for about 45 mins. I then do 15-20 min of resistance moves with the weights and the delta bells.

Do you count the resistance training like you do on land and put a rest day in between?

Would a better schedule be 30 mins of aqua jogging and 30 mins of "weights" alternating with 30 mins of aqua jogging and maybe 30 mins of free swim?

I am in the pool 6-7 days a week. My goals are to keep my muscles strong and my weight down while I recover. I will not be able to return to Cathe type step or land running for 6-12 months so I want to design a good water program. I have read 2 books but did not see these questions answered.

Thanks again, Cindy

 

[Aquajock]

Hi Cindy!

#1: I'd suggest NOT using 1-lb wrist weights, and instead use Speedo resistance mitts varying your hand position between a fisted position and a palmed position to better utilize water resistance than weight resistance. Also, for additional resistance for the upper body, consider wearing an old long-sleeved tee-shirt - the cloth drag in really a resistance booster!

#2: No, I don't count water resistance training the same as land weight training; thus I'm not inclined to take a rest day after a water workout. Consider water resistance training as mid- to upper-end endurance training and land weight training as strength / mass-building training;

#3: I think alternating days between aqua jogging and swimming is a good protocol. However, I would build in as much weight-bearing low-impact walking as you safely can. Aqua jogging and swimming are both zero-impact protocols and you can severely lose lower body strength and fitness capacity if you overrely on these. I can't remember if your doctor recommended against lower-body land strength training; I hope not.

#4: I'm not sure what you meant by "30 minutes of aqua jogging and 30 minutes of 'weights'". Do you mean hand buoys?

A-Jock

 

[cindyc710]

yes I meant buoys. I was wondering if doing a cardio day (aqua jogging and laps) alternating with a more resistance day (using buoys and the moves I learned in aqua aerobics) would be a good schedule.

I can do land based weights but no more than 10 total pounds. I also am walking on the treadmill every night for 1 hour at 3 mph.

I have the webb gloves and will use them tomorrow. I am having a very hard time getting my heart rate up in the water except when I do swimming laps. I know that your target HR is lower in the water than on land.

You have been so helpful. Thanks so much.

 

[Aquajock]

Hi, Cindy! Thanks for clarifying. Yes, that would indeed be a good schedule alternading cardio-emphasis days with resistance-emphasis days. Good work!

I'll tell ya something - aqua jogging get real old real fast with me. When DH and I go out of town I bring the aqua jogger to do pool workouts (not trusting hotel gyms to give me what I need), and man does it get monotonous! However, I've developed a drill sequence that involves drills of aqua jogging with varied arm movements (fisted speedbag drills, arms in a double-uppercut motion, arms / hands in a surface push-pull motion, biceps curls / triceps extensions, fast short-lever middle delt raises/returns, short-lever pec abductions/adductions, etc.) interspersed with drills of legs in a "skiing" motion and varied arm drills including pec/rear delt flyes, middle delt raises / quick-submersions, anterior delt raises / returns, full "skiing" drills, etc. It actually became kinda fun as a no-brainer routine, and I could set my own pace.

Let me know if you want me to list something like that out for you. The aqua jogger doesn't have to be strictly about keeping the legs in a jogging motion.

Also let me know if you want me to give you my patented drills using the hand buoys as floats.

A-Jock

 

[cindyc710]

That is exactly what I have been doing. I get very bored with the straight jogging. I use different hand and leg moves.

I have decided to try doing a weight DVD (total body) every other day and the water workouts everyday since they are more cardio in nature. I can only use 10 total lbs with weights so I should be fine with an every other day schedule.

I read that the water is very good for relaxing your muscles and whole body so I will do the water after the DVD. This will be most convient when I return to work in 1 week.


Thanks again