Exercise provided by: WaterWellnessWorkouts.com

These exercises coordinate total body movements; legs and arms; or just legs to increase the intensity of your movements and encourage a cardiovascular workout.

Start with your left leg forward and your right leg behind you. Extend both of your arms out to your right side. Switch and extend your right leg forward and your left leg behind you. Sweep your arms in a wide circle just under the surface of the water to your left side. Repeat the ski legs with your arms moving from side to side for 45-60 seconds. Maintain a vertical position as you perform this exercise.

Variations

• Perform this exercise in slow motion.
• Perform this exercise in double time speed.
• Rotate between slow, normal, and double time speed.
• Pause when your legs are fully extended front to back.
• Use barbells or noodles for added resistance.
• Tuck your knees up as high as comfortable during the leg exchanges.
• Alternate the palm side as you change stances.

October is breast cancer awareness month– the perfect opportunity to raise awareness for a condition that can occur with some breast cancer treatments: lymphedema. In this post, we will learn what lymphedema is, why we need to raise awareness, and how we can help treat this condition with a water workout for lymphedema.
What is lymphedema?

Lymphedema is a condition resulting in the accumulation of lymphatic fluid in surrounding tissues. The accumulation results in swelling- usually in appendages- can range from mild to severe. Lymphedema can be caused by several factors including hereditary and injury. Topically speaking, lymphedema can be caused disruption to the lymph nodes during breast cancer treatment. Lymph nodes can be disrupted by radiation therapy, surgery and complete node removal, which is sometimes necessary in treating breast cancer.
Why awareness?

Lymphedema is considered to be a rare occurrence, and few studies have been conducted on its occurrence. The numbers are hazy, but the common ground of most studies indicate as many as 30 percent of women who have had lymph nodes removed can develop lymphedema. Still, physicians and medical staff who practice in fields where this disease is uncommon may fail to correctly diagnose the condition due to the apparent lack of information regarding this disease.

How can water workouts help lymphedema patients?

First of all, water work can reduce swelling. Water also provides a comfortable and ideal setting for increased range of motion. Quite simply, water is freedom.

Sample water work for lymphedema patients

This is only intended to be a guide- not a prescription for exercise. A practitioner and/or certified aquatic therapist will have to determine what exercises are appropriate, how many sets, and when to provide rest periods and water breaks.

Total Time: 45 Minutes

This workout can be performed in shallow water or deep water. Buoyancy belts may be uncomfortable to wear following surgery, and deep water exercise can be more intense. It is best to progress to a deep water variation later in the recovery process.
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For the last six months, I have really been working hard at improving my lifestyle.  I joined our aquatic center here in Kirksville, Missouri.  I started out just doing laps with walking and then incorporated using a kickboard.  My right knee has degenerative arthritis and walking on pavement or doing Curves proved too painful.  So I headed to the pool.   I am 5′4″ tall and when I started,  I weighed 290 lbs.  I have always been athletic, in my younger days, I am now 50.

I had a semi-truck hit me head on 6 years ago and that is what started my knee problems.   It accelerated the arthritis.  I really enjoy how I feel in the water.  The pool wanted to start up some classes and I was thrilled.  I  go 3-5 evenings a week to Aqua Boxing.  It is wonderful.  It not only got me moving, but I was able to meet some new people from our community.   Then I started to also go to Pilates on the opposite evenings.  Now that the warm weather has arrived, we are also doing deep water aerobics after Pilates.   I now weigh 249 lbs.

I have learned to eat better and I am enjoying that.  I can tell if I miss a session at the pool, I feel “stoved” up.  So I am always ready to get back in that water!!!   My husband says he can tell that I am moving better and feeling better.   I think my job is better do the fact that I am moving better and enjoying myself.   I am a Middle School/Special Services Secretary, plus I coach Middle School softball, which I am looking forward to this year since I have lost weight.  I have went down in clothes size from a 28 to size 22 and my body is toning constantly.  I have so much more energy.

My husband and sons tell me how proud they are and they can tell when they come to visit, that they can tell I have really toned and lost weight.  It hasn’t taken the knee pain completely away but working in the water and losing weight is making it much more bearable.   I have talked alot of women into coming to the classes at the pool and we have gone  from when I first started, we had about 8 ladies and now  some nights we have almost 30.  So, it is not only benefiting me, but others and our aquatic center.

I still have a long way to go in losing weight but with the water work outs, I know in time I will reach my goal.  I take each 10 lbs. one at time and I feel successful each time I lose another 10.   As you can see from the picture, I had my suit on and I was on my way to the pool.   Thank you for the encouragement!   I hope that everyone that participated realizes how wonderful being in the water is!!

AquaJogging is not the only way to lose fat with water. Did you know that drinking water can actually burn Calories?

When you drink water, make sure it is ice cold!

When water is ice cold, your body needs to heat it up so the water can be used by the body. This process is called “metabolic cost”. It is estimated that one 8oz glass of ice water can yield 9 Calories in metabolic cost.

Okay, so don’t trade in your diet and exercise for the cold water method, but those 70 calories a day will really start to add up. Just take a glance at what eight 8oz glasses of ice cold water per day can do for you:

• 9 Calories per glass
• 70 Calories per day
• 2,100 Calories per month (That’s almost 1 pound!)
• 25,550 Calories per year (Over 7 pounds of fat a year!)

Let’s face it, it is hard to remember to drink 8 glasses a day. Here are some various ideas on how to make it a routine:

• Fill 8 small freezable water bottles with water. Freeze them overnight, and the next day you can pull them out and drink them as they thaw. Repeat.
• Set your watch to beep every few hours. When you hear the beep, drink a glass of ice water.
• Wear a reminder ring on your finger. After each glass of ice water, move the ring over one finger until you reach your daily target of 8 or ten glasses.

The shoulder is one of the more fragile joints in our body, and it should be stretched properly before and after your water workout. Try adding these three shoulder stretches to your warm-up and cool-down routine. Your shoulders will become limber, strong and will be more resistant to injury.
While Stretching:

• Breathing: Maintain slow and steady abdominal breathing. Allow your arms to lift naturally.

• Posture: Keep a neutral spine, do not lock your joints.

• Deep Water: When performing these stretches in Deep Water with an AquaJogger®, remember to keep your core muscles (abdominal and back) firm to keep your body balanced and your spine secured.

From Fibromyalgia Frontiers, the national quarterly journal of the National Fibromyalgia Partnership:

1. Cross Over Shoulder Stretch: Reach one arm
across your body; support this arm with your other
hand below the shoulder. Stretch your whole body
in the direction of the stretching (upper) hand.
Change sides.

2. Reach Up: In a neutral position, reach one hand
to the sky, hold for 10 seconds, then change to
second hand. Do one hand at a time.

3. Hug: In a neutral position, with shoulders
underwater, if possible, cross arms and hug
yourself gently. Cross over and change for a second
hug.

Cycling coaches will recognize an inexperienced rider who pushes hard on the cycling downstroke while ignoring his upstroke- in cycling terms this rider would be called a “masher”.

Other cyclists looked at from the side have a pedal stroke that looks choppy as if the rider was pedaling in squares.

The goal for a competitive cyclist must be to pedal in PERFECT CIRCLES… by doing this the rider will get the most efficient use of his energy with each revolution of the pedals.

This involves exerting an even force all the way around the pedaling stroke even through the two dead spots or soft spots at 6 and 12 o’clock where a rider can lose concentration or have a lazy action.

To combat this a cyclist will perform a series of pedalling drills with his coach which can result in an improved cadence.

AquaRunners Rx can greatly assist in this improvement if worn in the pool for underwater cycling workouts to supplement a cyclists training program and get the maximum from his pedaling action and so improve performance.

PERFECT CIRCLES

(1) Pedal through the 6 o’clock position as though pulling your foot back to scrape mud off the bottom of your shoe…

(2) Begin the pulling-scraping motion at 3 o’clock…

(3) To get through the 12 o’clock dead spot pedal as though you were standing on a barrel and pushing it with your feet…

(4) Now start the pressure at 10 o’clock and keep rolling over the top to 3 o’clock.

AquaRunners RX can be used in numerous aquatic drills to improve a cyclists overall performance which will add variety, resistance and an extra dimension to any training program. The AquaRunners RX create a greater feel through the resistance of the water- resulting in enhanced awareness of the rider’s complete pedaling stroke.

Improve your cycling technique awareness and performance with WATER WORKOUTS, PERFECT CIRCLES AND AQUARUNNERS RX !

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Every year fewer people make New Year’s Resolutions because only 8% actually accomplish the resolution that they set for themselves. Gym memberships soar Jan 1, as people vow to lose weight and exercise more. By Super Bowl Sunday, those same gyms are half-empty, as most of those who joined will have lost their resolve and have given up. People will resolve to make all sorts of changes in their lives, but will soon resort to the same activities that they performed previously. The sad thing is that most people will not even try, as they have met with failure too many times in the past. They will simply resort to the status quo and hope that somehow, things will change and their life will improve.

Statistics show that it is very unlikely that your life will improve, and in reality, things will probably get much worse. The statistics on the fate of the Baby Boomers (most of us), is somewhat depressing, as we are the “sickest” generation to ever reach retirement. Unless we take serious corrective action, most of us will not be able to enjoy the “Golden Years” and will instead experience “Tarnished Years”. It does not have to be that way, but it does require serious, committed action on our part to make the changes necessary to improve our lives. Why is it so difficult to change and why do so many people fail?

The equation above is known as the formula for change. A great deal of research (Gleicher) has been done on what it takes to accomplish meaningful change, and the formula applies whether it is a business that is being reinvented, or a personal goal. It states that change will occur only when the following elements exist. Change only occurs when dissatisfaction times vision times first steps are greater than the natural human resistance to change. In other words, you must be dissatisfied with the current situation, have a vision of how good things could be, and know and be willing to take the first steps necessary in order to overcome the resistance to change.

Rather than making a “standard” resolution, I challenge you to look deep into your soul and find at least one area of dissatisfaction. Once you have identified it, create a vision of how good things could be if you overcame that demon in your life. The vision must be so strong and so compelling that you are willing to pay whatever price it takes to make that vision a reality. Only then will you accomplish what may have otherwise seemed impossible. You have the power to make extraordinary change in your life if you are willing to accept the challenge and follow through on the commitment.

Resolutions do not work! Realistic goals and the determination to see them come to fruition work every time, as long as you commit to them and have the perseverance to see them through to reality.

I hope that you will take the admonitions in the above quotes seriously and create a future that gives you the happiness, health, and wealth that you desire and deserve. Please use the last quote below to help you develop a life-long passion for success and all of the wonderful, meaningful experiences that you can accomplish just by choosing to make them a priority. Remember to dream and then take the action steps necessary to turn those dreams into reality in your life. You have no limitations other than those that you impose on yourself.

Most AquaJogger® subscribers have already made a 6 month plan to “Drop it in 6″. I encourage you to go even further and set a goal to complete a one-year plan in the rest of 2006 that will bring all of the joy, satisfaction, and reward that you need to be able to carry that forward for a lifetime and reach the ultimate goal of self-actualization.

Are you ready to live your life to the optimal level? How good could things really be? Are you ready to find out? Go to gethappy-gethealthy-bewealthy.com and check out my home study seminar for great tools in goal planning and execution.

AquaJogger® DeltaBells™ have many uses in adding resistance to your workout, but have you considered their use in training and rehabilitating injured boxers?

Phil McAuley (L.C.S.P) Official Sports Physio to the England Amateur Boxing Association recommends using the DeltaBells™ Pro in helping boxers recover more quickly from a variety of injuries, including shoulder, neck, elbow and back problems as well as strengthening injured wrists.

McAuley recommends working in groups in the shallower end of the pool… Holding the DeltaBells™ Pro in a vertical position initially and punching out as you would do if you were sparring or working the bag in the gym… Punching out and turning your wrists to alter the angle of jab or uppercut.

Working closely in groups and moving your feet like dancing in the ring, causes boxers to begin to develop better balance co-ordination and technique as the inertia and turbulence of the water will challenge both the boxers balancing… co-ordination and technical skills… McAuley feels this replicates the Cuban Amateur Boxers method of practicing their skills while dancing around standing on rubber tires… but further increasing the challenge through the resistance caused by the water and the Delta Bells!

A boxer’s punching movement snaps out at the elbow in the ring. In the water using the DeltaBells™ the snapping at the elbow is eliminated and the elbow protected and cushioned.

Turning and gentle twisting of the wrists with the DeltaBells™ helps in recovery from injury in the wrist area… back problems can be relieved with specific boxing drills, muscle wastage cut to a minimum and benefits in power can all be achieved.

DeltaBells™ can be a very important and beneficial part of any training program or individual AquaJogger® workout only limited by your imagination!

I look forward to hearing any comments, questions or ideas of your own.

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Excuse #3 “I don’t have time!.”

A German proverb states:

“Who begins too much accomplishes little.”

You probably have time, but do not want to set some aside for exercise.

You need to take a serious look at your life and see what you find more important than your health. Maybe you need a time management course, too.

You don’t have enough time, but you wait in long lines, wait “on hold” when making a phone call, wait for an elevator to arrive when you could be taking the stairs. You watch TV. You sit in traffic. You wait at the laundromat for your clothes to finish. You wait for your car to be finished at the local garage or car wash. You sit in a doctor’s office. Maybe you hang out at the local bar and sit and visit with a friend? Why not exercise and talk with your friend?

Would you wait until your car conks out before doing a tune-up? Hopefully not. You would take care of it now, so that it could last you a long time.

Do not wait for your doctor to tell you-after he sees you for chest pains-to exercise. Exercise and eat properly now. Do not wait until you end up on high cholesterol and high blood pressure pills.

Be smart. Make time to exercise. Take care of yourself now, so that your body can last a long time.

From “The Every Excuse in the Book Book”

Awareness of the benefits of using a heart rate monitor in your AquaJogger® workouts is a great start in your goal of taking control of your pool sessions and making the most of your workout time.

The best way to begin taking your workouts to the next level is to first purchase a simple and easy to use waterproof monitor. These can now be found very reasonably priced by a variety of manufacturers but my favourite is the Polar FS3 which has all the features a beginner would need and is very simple to use.

How Do Heart Rate Monitors Work?

Your new heart rate monitor will come with two parts. A chest strap which detects minute electrical signals given off by your heart each time it beats and these beats are transmitted to a receiver you wear on your arm like a watch.

Once I Have My Heart Rate Monitor How Do I Use It ?

1 The basic way to begin for most exercisers is to first calculate your maximum heart rate. A simple method is to use your age based maximum heart rate. To calculate this you simply subtract your age from an average start value which is 220 for males and 226 for females.

For example a male aged 35 would subtract this from the figure 220 giving him a maximum heart rate of 185 beats per minute. Please note your heart rate will be lower in the water due to a number of factors– hydrostatic pressure and temperature are just two– these all contribute to a lower heart rate and it is recommended you deduct another 12-15 beats per minute for your water adjusted rate (water adjusted max heart rate 170-173 bpm).

Therefore a female aged 35 would subtract her age from 226 giving her a maximum heart rate of 191 bpm. (water adjusted rate 176-179 bpm).

The age based method is known to be an averaged out method but is the best way to begin until your confidence and knowledge grows.

2 Now you have your maximum heart rate figure you can start to work out at what level you want to train at. These levels are shown as a percentage of your maximum heart rate i.e. 50% of Max HR.

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