November 2004     Check out the new AquaJogger.com
	Gift of Health: Fitness Systems Does someone on your gift list need to lose weight, learn to swim, heal a knee, or train for an athletic event? Features: Buoyancy Belt DeltaBells AquaRunners RX Video Workout Guide Now Online: Water around the web We search the web for the best information for you. Did you know that water therapy is used to heal our Canine companions as well? Dogpaddle.net Contest Winner Congratulations to Rita S. for winning AquaJogger® gear in this Month's Drawing. Enter here for a chance to win next month. Upcoming Events IHRSA IHRSA 2005 24th Annual International Convention & Trade Show March 16-19, 2005 San Francisco, California			Aquatic Workouts for Injury Prevention and Recovery By: Carolyn Collman, M.S. RUNNING- SPECIFIC WATER TRAINING Deep water running can be a great adjunct to the pounding of running on land and it can also provide an additional upper body workout – something land running doesn’t offer. Wearing a flotation belt, try running in the deep end. Simulate your land-running form as closely as possible by bending and extending your legs. Bend your arms and swing them by your sides in opposition to your legs, pointing your elbows straight behind you. Cup your hands for extra resistance. Try water running at a steady pace for 30 to 45 minutes or do some interval training. GEAR The main piece of equipment you will need for deep water exercise is a flotation device. Flotation belts come in many shapes and styles. Comfort is the key thing to look for; a belt should fit snugly without cutting into your rib cage. Also, it should provide enough buoyancy to keep your head and neck out of the water even when you are not moving. SAMPLE WORKOUT The most important thing to remember in deep water exercise is to maintain a vertical, upright posture, keeping your EARLOBES OVER YOUR SHOULDERS, SHOULDERS OVER HIPS. Aquarunning Keeping your head and chest lifted and your shoulders down and back, run through the water moving your arms and legs as if you were running on land. Cup the hands to provide added resistance and be sure to bring your heels down as you jog. Tire Running Imagine yourself running through two parallel lines of tires. Bend your knees and turn the legs out with knees pointing out to the sides; feet are flexed. Alternate pushing down with each leg. Arms are a mini one-handed breaststroke, in opposition to the legs. Bicycling Sit back slightly as if in a recumbent bicycle. With bent knees, cycle the legs. Arms should be out in front as though resting on handlebars or add a breaststroke. Cross-Country Skiing Stand in a lunge position, one leg forward, one leg back, knees bent with the opposite arm forward and back (arms straight and underwater). Scissor your arms and legs forward and back. Soccer Kicks Alternate bending one knee back at a time then kicking the leg out in front of you as though you were kicking a soccer ball. Your heel should swing back toward your buttocks as you bend your knee back, but don’t snap your knee. Hurdling Extend one leg backward and the other forward as though kicking down walls in front and in back of you. Alternate bending and extending the legs forward and backward. Imagine yourself running over hurdles, but with an upright posture. Carolyn Collman, MS, ATRI-C, ACE, AEA is an exercise physiologist and a certified aquatic therapist, with advanced training in treating rheumatic diseases with water exercise therapy. She is the director and owner of DuoFit, specializing in aquatic conditioning and rehabilitation. Carolyn is also a wellness coach and she writes for health and fitness publications. A former competitive distance runner, Carolyn placed 31st the 2000 US Olympic Marathon Trials with a personal best time of 2:47:08. She received her B.A. in American Studies from Stanford University and her Masters in Exercise and Movement Science from the University of Oregon. Carolyn is also a certified personal trainer and a certified aquatic fitness instructor and is currently pursuing a masters degree in holistic nutrition. If you are located in the Bay Area and are interested in working with Carolyn, contact her at wellcoach@cablerocket.com.
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