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CD4638155 Posts: 1,660
6/30/12 11:51 A

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I had a look at this page, and I have to say that some of the exercises described there do not meet the current safety standards of the Aquatic Exercise Association (AEA www.aeawave.com/ ) Here are my suggestions & modifications:
#3 Jumping Jacks--You don't have to jump and shouldn't do so if you have concerns with lower body joints. This is still an effective exercise if you do just a little hop or slide feet out and in maintaining floor contact continuously.
#5 Waist Trimmer--Suspending yourself from the pool wall in the manner described can cause shoulder injury! Moving your legs in the L-body position described can cause or aggravate back injury! Don't do it! You can get the same result much more safely by facing the pool wall or suspending yourself with a noodle around your back and doing "Shooting Stars": Tuck knees with heels under the hips. Rotate the hips sideways and shoot the legs out to full extension at the side. Tuck the knees up again (with heels under hips) and rotate to the other side, extend. Tuck, rotate, and shoot side to side, making sure to tuck before you begin the rotation, and doing the best you can to get the legs straight out to the side in line with the armpit.

#6 Total Body Stretch--If you have arthritis in your hands, you may not be able to suspend yourself like this for more than an instant. You can achieve a similar stretch by standing on one leg and placing the other on the wall in the manner described. Switch leg positions to stretch both sides, balancing with your hands rather than hanging from them.

#7 Standing Kickbacks--It is very easy with this one to strain your back by arching it as you perform this exercise. Lean forward slightly to help keep your back flat and lift your leg no higher to the back than the point where your toe clears the floor.

#8 Leg Adduction and Abduction--Another back killer! Don't do this! Instead, stand on one leg and bend the other "flamingo style" and open and close the bent knee, rotating at the hip. Alternatively, you could suspend yourself with noodle at the back, form a diamond with your legs, knees apart, feet together under your hips, and open and close the knees like the covers of a book.

#9 Crunch--This isn't even a water exercise! You can do a much more effective exercise by standing in the water in good posture, feet shoulder width apart and squeezing the abdominals as if you were moving your shoulders to your hips (big squeeze, minimum actual movement) You will be activating more muscles than the crunch, with less back and neck stress. With this same technique, squeeze shoulder toward hip on each side, and shoulder toward opposite hip in each direction.

Please evaluate any exercise before you do it, follow the restrictions recommended by your doctor or physical therapist, and if an exercise hurts DON'T DO IT. Not every exercise is good for every body on every day.

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6/29/12 8:25 P

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For those of you who may be interested, here is a great link for easy fitness exercises...
www.womenfitness.net/fitinwater.htm

Some of these exercises are sooo simple.

After I printed this 2-pg list, I laminated it so I can take it with me to the pool without worrying if it gets wet.


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MISSILENE's Photo MISSILENE SparkPoints: (0)
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6/29/12 6:33 A

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you also might want to just google it.

Miss Ilene. Ready to get back on the wagon.

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I have a lapband for more than 5 years.
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SOCDIRECTOR's Photo SOCDIRECTOR SparkPoints: (0)
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6/27/12 4:59 P

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Thank you all for your helpful comments. I also checked out some books from my local library. Now that I"m back from vacation, I'm getting into a aquarobics fitness routine.

Tell me something good!
~ Lynn
Saint Louis, MO

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CD12344284 SparkPoints: (0)
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6/27/12 3:23 P

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I'm not even sure what that is. I just get in the water, workout and have fun. Sounds fancy.

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4/14/12 11:24 P

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The world of water exercise keeps expanding. I am so looking forward to getting back in the water this week! emoticon emoticon emoticon
Dianne

Dianne
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CD4638155 Posts: 1,660
4/14/12 7:44 P

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Aqua-lates is a trademarked exercise format, and its originators restrict it to classes given by instructors they have trained and certified. Your best bet is to get a dvd of someone else's fusion of Pilates and aqua. Two examples are available on Amazon:
www.amazon.com/Developed-Continuing-
Ed
ucation-Provider-Association/dp/B001R>9R8ANC/ref=pd_cp_mov_0

and
www.amazon.com/Water-Pilates-Carol-P
ed
ersen/dp/B000CBCTRO/ref=sr_1_4?s=movR>ies-tv&ie=UTF8&qid=1334446050&sr=1-4

For free you can search YouTube for Aqua-lates or Water Pilates and find a bunch of short video clips that may remind you of what you did in your previous class.
There's also Aquatic Pi-Yo-Chi (Pilates, Yoga, & Tai Chi), and several aquatic Yoga combinations. Hope this helps!

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4/14/12 12:03 A

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Does anyone have a routine they can share for Aqua-lates? It's a combination of water exercises with a pilates twist.

When I was pregnant 7 years ago, I took a class at the gym near my office. It was great and I want to get back into that routine again. However, I'm no longer working near that gym and my local YMCA doesn't offer such a class. (I've requested it several times over the past 5 years.)

Anyway, I'm looking for a written routine for Aqua-lates. Anyone have a link or written exercises they can send my way?

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