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         Aquatic Exercise 

 HowToGetBackInShape.com AquaJogger

AquaJogger Active Pack

 Exercise in Water - Get a Great Workout!

 Cardio, Strengthening, Calorie Burn, Flexibility

 Aquatic Exercise is easygoing on Painful,
Stiff Joints.

 And Yes you can Tone Up and Lose Weight exercising in water!

 

Aquatic Exercise and Fitness            Aquatic Exercise and Weight Loss
Aquatic Exercise & Bone Density      Aquatic Exercise Accessories
Aquatic Water Temperatures           Aquatic Exercise Instruction

If you have pain, trying to do squats, lunges and jumping on dry land can hurt. But in the water, squats, lunges and jumping are a breeze. Don't let pain keep you from exercising. Experience the wonders of water with aquatic exercise and enjoy the results! 

 

 

Heel pain, Foot pain, Ankle pain, Knee pain, Hip pain, Spinal or Back pain that is aggravated by walking, running or other weight bearing exercises, can all benefit from the buoyancy of swimming or water exercise. Arthritis and Fibromyalgia are a few of the conditions for which aquatic exercise can be very beneficial. And stretching in water feels so much easier.

 



Aquatic Exercise and Fitness:  Even if you are not a pro swimmer, walking or jogging in waist-deep, chest-deep or neck-deep water can give you a good cardio-vascular and  strengthening workout without the high impact compressive forces that your joints feel on dry land. If you add aquatic exercise resistance tools, you burn more calories.*   And you can still apply the principles of high intensity interval training, HIIT, to your aquatic exercises.

Exercise in water is a great way to Cross Train.  You can avoid stress related and repetitive injuries by alternating land based exercise programs with aquatic workouts. Or if would you like to learn Yoga or Tai Chi but have difficulty, why not try them with the freedom and ease of movement in water first?

If you are recovering from an injury, aquatic exercise is a great way to keep active. Aquatic therapy is a safe way to do rehab. Exercising in water allows you to use the smooth resistance of water to strengthen muscles safely at functional joint angular velocities. This allows you to train both slow and fast twitch muscle fibers. And you can achieve greater mobility with the buoyancy of water.

Caution: As with any new exercise program consult your physician first. If you have
Heart Disease, Seizure Disorder, an Open Sore or Skin Condition, it is especially important to consult with your Physician before you begin Aquatic Exercise.

Aquatic Exercise and Weight Loss Caution: Some people report an increase in appetite following swimming, so be careful not to overeat after your water workout. Add resistance to increase your workout and calorie burn. 

Remember to hydrate. You might not perspire as much while working out in cool water as you do in the gym, but you are nevertheless losing water and need to hydrate to replenish.

To lose weight, follow the fat burning principles that you would on dry land: Cardio workouts with intervals, HIIT (high intensity interval training) and Resistance Training to increase your muscle strength and burn more fat.  Add resistance tools to increase your calorie burn when working out in water for weight loss. 

Aquatic Exercise and Bone Density:  Contrary to some reports, bone density is increased with water exercise as long as the intensity of the exercise is vigorous.

Basic Aquatic Exercise Products to help you get the most of your aquatic workouts:

Don't get bogged down thinking you must have equipment. You can get a good workout with just you and your swimsuit. However, when you want to increase your workouts, you may want to consider the following:

AquaJogger Belt: To walk or jog in water, an aqua jogger belt supports your back while it suspends your head and neck above the water. The belt helps you maintain a good vertical posture as you strengthen your trunk muscles and get a good cardio-vascular workout.        

Resistance Kits: Water exercise allows you to target multiple muscle groups including your quads, hamstrings, trunk, shoulders, arms, and abdominal or core muscles using aquatic resistance barbells, cuffs, fins or bands. Resistance bands can be attached to your belt to allow you to run or swim against resistance in restricted space.

The  AquaJogger Active Pack combines the belt, barbells  cuffs. 

 

 

 

 

The Aquajogger Active Pack comes with a written Workout Guide.

*Typically, regular swimming is not the best fat burning exercise unless you are a skilled swimmer. However, if you use resistive devices, you can greatly increase your calorie burn, muscle strength, cardio-vascular workout and bone density.  And you can still apply the principles of interval training to burn more calories during your aquatic cardio workouts.

To really increase your workout with water running, add some resistive bands that can make a tougher workout than running on land.

Aqua Gloves: Aqua Gloves increase your swimming or water aerobic workout by adding resistance.

Aquatic Training Shoes: If you are going to run with your feet touching the bottom of the pool, try a pair of aquatic training shoes to improve your work out and protect your feet. Good aquatic shoes give you needed traction and support. If you are running in shallow water, you may have as much as 50% impact as land based running and should wear supportive shoes.  

Kick Boards allow you to get a good leg workout especially when you add fins.

 Aquatic Supplies from Amazon.com 

Other Accessories to make you safe and optimize your workouts:

Waterproof MP3 player - All workouts are enhanced by music. Optimize your swim workout with an underwater MP3 player. The Finis SwiMP3 v2 uses bone conduction to give the best sound quality underwater when swimming. For aquatic exercise with your head above and below the water, you may want the Finis MP3 Surf. Other models of MP3 players

Heart Rate Monitor - The "talk test" means that you should be able to carry on a conversation while you workout and not exercise to the point of having difficulty talking or catching your breath. When you want to maximize your workouts, a heart rate monitor helps you keep your target heart rate zone and optimize your workout or intervals. 

When using a Heart Rate Monitor in water, remember that your heart rate may be 10 to 15% lower than when exercising on land. Check with your healthcare practitioner for your ideal Target Heart Rate when exercising in water.



 

 

 

Sunscreen, Sunglasses and hat if exercising outdoors.

Aquatic Exercise Instruction:

To get started with water exercise, look for an Aquatic Program near you at the YMCA, or thru the Arthritis Foundation Aquatic Program. Your local Parks and Recreation is a good resource to find aquatic programs in your community. Or see if the NCPAD, (National Center on Physical Activity and Disability), has a program near you.  Check by Zip Code.  Find a pool www.findapool.com  or the local YMCA.

You can also find Aquatic Exercise Classes with Swim.com's search feature.

The U.S. Masters Swimming program has local programs to provide organized workouts for fitness as well as for competition,  for adults aged 18 and over.

Classes are the best way to start aquatic exercises and learn proper form. But if you do not have access to classes, the following DVD will give you instruction:

DVD Instruction:  See more in our  Aquatic's Section

 

The Complete Water Workout DVD  by AquaJogger

 Heal Your Hips: How to Prevent Hip Surgery—and What to Do If You Need It 

Heal Your Hips: How to Prevent Hip Surgery—and What to Do If You Need It

 

Dry Land Training:  When you don't have access to the water and want to work on perfecting your strokes or just keep in condition during the off season, try working out on a Vasa Trainer  Vasa Trainer or Total Gym .

 

 

Water Temperatures:
Warm Water - 84 to 92 degrees is good for joint range of motion and painful conditions. Water temperatures over 88 degrees can be too warm for cardio-vascular workouts.


 

 

 

See a further breakdown in water temperature guidlines
from the USAswimming.org

  

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