Water Workout Guide

Introduction

Getting the Right Fit:

It is important to correctly position and secure the AquaJogger onto your body. A snug fit will help you maintain good posture and perform the exercises correctly. If your AquaJogger is riding up on your body and interfering with your movements, review the following guidelines.

- Remove slack from the AquaJogger belt. Position the non-adjustable end of the buckle (without the prongs) directly on the foam. Work all the extra length of the black elastic back through the slots of the AquaJogger over to the adjustable end. This simple process will allow for greater adjustability and a truly secure fit.

- Position the AquaJogger on your lower waist with the narrow “arms” of the AquaJogger just under your rib cage. Adjust the elastic belt until it is tight around your waist. The belt should be positioned across or just below your navel as shown in the figure.

- Adjust the strap until the belt feels almost “too tight.” The tight fit feels more comfortable after you enter the water and helps prevent the AquaJogger from riding up during your workout.

Alternative:

You can reverse the AquaJogger and wear the large area in front, with the buckle in back. This works especially well if you are swimming on your stomach or snorkeling. You can also change the center of flotation by turning the AquaJogger upside down with the foam hump pointed down rather than up the back. This position is comfortable for shorter individuals with smaller back areas.

Correct Vertical Posture:

The key to any safe, effective exercise or movement is correct body alignment. Initially, as you adjust to the buoyancy you may find yourself hunching over in the water. To adapt to this new environment and attain correct body position, lean back slightly and try a small flutter kick with your feet directly under you.

Do not compensate other body parts in order to perform a movement. As you exercise, aim for an even counterbalance between your arms and legs, as when you walk. Vertical body alignment not only protects against back strain, but also strengthens your back, abdominals, and surrounding muscles.

Checklist for vertical body alignment:

- Head Up
- Chest Lifted
- Shoulders positioned directly above hips
- Abdominals tight(don’t hold your breath!)
- Buttocks squeezed together and slightly tucked under (pelvic tilt)

Abs

Jack Knife:

Assume a reclined position with hips submerged and lower legs at the surface. Using your abdominal muscles, curl forward lifting chest toward knees. As you gain strength in your abdominals, focus on keeping your legs straight and maintaining lower leg position.

Double Knee Crunch:

Assume a reclined position with hips submerged, knees bent, and lower legs at the surface. Using your abdominal muscles, curl forward reaching chest and knees toward each other. Extend and repeat.

Obliques:

Assume a reclined position with legs together and knees bent. Twist knees to one side. Keeping legs together, twist to the opposite side.

Cross Over Crunch:

Lie on your side with knees drawn in toward chest. Focus on crunching in at your side as you pull both upper and lower body in toward your waist. Change sides and repeat.

Diamonds:

Begin with body in a vertical position, bottoms of your feet pressed together, and knees turned out from the hips. Lift and lower heels, squeezing buttocks on the lowering motion.

Double Knee Tuck:

This move is similar to double knee crunch except the body is positioned with the front facing down. Holding your DeltaBells® at your sides, pull bent knees up to your chest, tightening your abdominal muscles. Extend legs while squeezing your buttocks tight.

Arms

Sweep In:

With DeltaBells® just below the water surface and arms held out to the sides, sweep arms forward and pull DeltaBells® straight back toward chest. Extend arms out to your sides and repeat.

Breast Stroke Arms:

Begin wit DeltaBells® just below the water surface and arms relaxed at your sides. Extend arms directly in front of your body and sweep out to the sides. Return DeltaBells® back to the starting position and repeat.

Bicycle Arms:

With elbows bent and DeltaBells® submerged in front of your chest, vigorously roll DeltaBells® in a bicycle motion. Reverse direction.

Punch Out:

With body slightly leaning forward, punch arms downward and away from chest. Alternate arms back and forth like a pair of pistons.

Punch Down:

With body slightly leaning forward, punch arms downward and away from chest. Alternate arms back and forth like a pair of pistons.

Touch in Front/Touch in Back:

With DeltaBells® submerged at your sides, bring both DeltaBells® together touching the front of your body. Bring DeltaBells® around your body, touching in back.

Scoop Under:

With DeltaBells® near to the water’s surface and arms held to your sides, flex and extend at your elbows as you pull DeltaBells®® in towards arm pits.

Curls:

With elbows bent and arms held tightly at your sides, alternate pulling equipment down into the water. Vary moves by gripping DeltaBells® palm up or palm down.

Cross Country Ski:

With DeltaBells® held close to your sides, alternate swinging straight arms in front and in back of your body. Keep arms close to your sides.

Legs

Running and Walking:

Position your body with your head, shoulders, hips, and feet vertically aligned. Using a modified running/marching motion, coordinate your leg and arm movements as in running.

Cross Country Ski:

Body is vertically aligned and legs and arms are straight. Scissor legs forward and backward from the hip, leading with your toes. Coordinate the arms and legs as in Cross Country Skiing.

Sit Kicks:

Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee, then pull your heel back as if trying to kick your buttocks. Try to make the water boil in front of you.

Straight Leg Toe Touch:

Body is in a vertical position. Keeping legs straight, bring each leg near the surface and return it to the starting position. Alternating left and right, reach for toes with your opposite arm and bring the other arm behind you. This is a strong movement and is not recommended for people with back pain.

Tires:

This move is similar to the football drill of running through two parallel lines of tires. The body is open and vertical. Have your legs turned out and feet flexed as you alternate pushing down with each leg.

Open and Close:

Begin with vertical posture, arms and legs straight and toes pointed down toward the bottom of the pool. Open and close arms and legs by extending straight limbs out to the sides of your body and returning to the starting position.

Rock Climb:

A full-body exercise similar to running except the movement is like climbing a ladder diagonally. Reach forward with one arm into the water and then pull it through past your hip. Bring your opposite knee toward your chest and, at the same time, push the other leg straight back until it is fully extended.

Accessories

Begin With Correct Posture:

Correct body position and muscle control are essential when using buoyancy equipment.

Start Slowly:

Each time you use DeltaBells® or AquaRunners® RX begin slowly with small controlled movements. As you become stronger and more comfortable in the water, gradually increase the speed of your movements. Pace yourself according to your own capabilities and perceived effort. Listen to your body.

Muscle Balance:

Opposing muscle groups need to be worked equally to ensure muscle balance during the workout. Focus on applying equal force in both directions of the movement.

Keep Joints Slightly Flexed:

Eliminate full extension of the shoulders, elbows, wrists or knees. These joints should always be slightly flexed to prevent injury.

Keep the Equipment in the Water:

You should perform moves that use resistive equipment completely in the water. Eliminate in-and-out-of-water moves, as they can adversely affect joints and muscles.

Stretch What You Strengthen:

While flexibility is important in all types of exercise programs, stretching is even more vital when equipment is used. At the end of your workout, stretch all muscle groups worked with resistive equipment.

Delta Bells®: Water Exercise Dumbbells

Discover the gym in your pool with versatile hand-held DeltaBells®. Made with soft buoyant foam and comfortable padded grips, DeltaBells® add stability, intensity, and diversity to your deep or shallow water workout. Their unique triangular design allows you to vary resistance and intensity with the turn of a wrist.

Resistance:

To maximize resistance push the flat sides through the water. To minimize resistance push the pointed ends of the triangle into your exercise movement. The faster you move the DeltaBells®, the greater the resistance and intensity of your workout.

Support:

A large range of exercises are also possible when you use DeltaBells® only for balance and support. Simply rest the DeltaBells® on the water’s surface while you target abdominal and lower body movements.

AquaRunners® RX: Zero Impact Footwear

AquaRunners® RX are the next generation of “impact free” footwear. This innovative buoyancy product adds yet another level of intensity to your AquaJogger® program. Use the buoyancy and resistance of AquaRunners® RX Footwear to tone and strengthen muscles, build endurance and increase coordination. Made of the same quality foam used in the AquaJogger®, AquaRunners® RX slip comfortably on your feet and feature an elastic strap for a secure fit.

AquaHitch®: Tether for Stationary Workouts

Get maximum pool space with the AquaJogger® Hitch, a sturdy, five foot elastic tether with special hook fasteners. The Hitch is designed for use with the AquaJogger® where space is limited or when you want a stationary workout area. The Hitch can also help you focus on exercises without moving around the pool.

Web Pro Gloves®:

Water fitness gloves add intensity to upper body movements and can be used with most of the AquaJogger® moves. The Webbed Pro Gloves amplify the pull of a swim stroke, increase the workload and provide a better “feel” for the water. The webbing system between the fingers consists of a thin, flexible sheath that catches and cups the water, resulting in up to 100 percent more resistance than swimming with bare hands.

The amount can be adjusted by:

- Increasing or decreasing the speed of each exercise.
- Flexing or spreading the fingers to present more surface area to the water and increases resistance.
- Cupping or making a fist with the fingers to vary the surface presented and also the amount of resistance.

We currently have about half a dozen websites offering products as varied as first aid kits, physiotherapy supplies, pain relief gel, aqua fitness products and so on. We'll be rolling out more sites soon too, including braces and specialized strapping tape. This way, we will have the largest breadth of medical and related supplies available in the country.