Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata, Little Method, Turbulence Training and Fartlek   Various forms of interval workouts have saturated the fitness market.  On land, this type of training is reserved for advanced exercisers. In water, this type of training is realistic and attainable for everyone. Along with my colleague Lori Sherlock, an ironman athlete and an exercise physiologist, I’ve developed an aquatic interval pool workout called HIYO. High intensity (HI) and Yoga (YO) are used to deliver a one of a kind exercise experience. What the Research Says  27 minutes of high intensity interval training 3 times a week has the same cardio benefits as doing 60 minutes of steady state training 5 times a week. Just 2 ½ minutes of sprint intervals can burn an extra 200 calories throughout your day. Intervals ranging from 10 seconds to 4 minutes at intensities ≥70% of maximal aerobic capacity have been shown to be safe and effective in clinical populations. Pleasure and enjoyment are higher during shorter interval trials than during a longer interval or heavy continuous exercise.   HIYO Interval Pool Workouts The HIYO format can help people of all ages reach their health and fitness goals. What makes HIYO different from other interval pool workouts? 6 Directional Movement – HIYO workouts use exercises that move the body in ways that are natural. Based on principles of Applied Functional Science, the WECOACH 6 directional movement formula prepares the body for new or unexpected experiences. Conditioning, rehabilitation and injury prevention. HIYO exercises help you do more of the activities you enjoy most. Personalized Progression – HIYO targets all components of fitness – cardio, flexibility,... read more
Exercises for Osteoarthritis

Exercises for Osteoarthritis

When you have daily knee pain, it can make doing everything from walking to bending a chore. Read on for exercises that offer knee pain relief. Did you know that water exercise is an effective treatment for the management of knee osteoarthritis and recommended by the Osteoarthritis Research Society International and by the American College of Rheumatology? Flavia Yazigi, PhD and professor at the University of Lisbon has done extensive research in this area and says, “Aerobic, aquatic and resistance exercise have been shown to help interrupt the cycle of pain-physical activity reduction, control knee osteoarthritis symptoms and improve physical fitness.” Findings of her research recommend that an exercise program includes a mix of cardio, lower body strength, flexibility as well as posture, balance and gait training. WECOACH Functional Training Simplified Our program gets to the source of your pain or weakness so you feel good as you exercise and perhaps, more importantly, move and feel better in all of your daily activities. What’s our secret?  It’s simple. Exercises should move the body in all natural directions.  Most exercise programs focus only on front to back.  If you’ve experienced knee pain and sought exercise to help, you’ve probably tried leg extensions, leg curls or squats.  The question is, did they work?  These exercises all have one thing in common – they move the body in a front to back motion. This is a great place to start, but bodies are not one-dimensional, and muscles are not flat, so if you stop here, your training is incomplete.  WECOACH maximizes efficiency by using exercises that move the body in all 6 natural... read more
Got Knee Pain? Find the Real Problem

Got Knee Pain? Find the Real Problem

Find the Real Problem of Knee Pain Trending movements may be a great way to keep workouts versatile.  However, always keep in mind that good results hinge on movement with a purpose.  As an aquatic fitness professional, you need to be in the know with all things H2O.  I am driven by a curiosity to better understand movement. With a better understanding, when clients ask, “What’s this exercise for?,” you can respond with confidence! Siblings can be quick to tattle when parents are looking for the wrongdoer.  I know this all too well because I have two!  “The sisters” can be quick to team up and make a loud and pointed declaration, “SHE DID IT. SHE DID IT!”  However, the true culprit might just be those “instigators.”  Yes, those pesky little sisters. The body talks to us in much the same way. Got knee pain? It might not be that part of the body being the real problem.  Much like the troublemaking sisters, the knees may be shouting in pain, but when you take a closer look, the source may be elsewhere.  Body Connections Try this:  Give the corner of your shirt a tug and notice the wavy lines that form. Notice the effect from the point of your hand throughout the entire shirt and how the reaction changes as you vary the direction of pull.  Just as a pull affects elsewhere, a tight or weak muscle can cause havoc in places you would least suspect. Imagine this scenario:  A participant in your group exercise class reports constant knee pain. Now pull on your shirt, twist and hold it down.   Your pinned-down shirt... read more
AquaStretch After Knee Surgery

AquaStretch After Knee Surgery

Recovering After Knee Surgery Increasing range of motion early and restoring flexibility after knee surgery is critical in returning to pain free function. To help get started on a path to improved flexibility, AquaStretch can help! This assisted stretch and myofascial release technique has proven benefits in conditioning, rehabilitation and physical therapy. Did you know that AquaStretch helps reduce chronic low back pain? Read more about this AquaStretch research conducted at Middlesex University by Lynda Keane. How does AquaStretch Work? Feel the power and simplicity of the AquaStretch™ four-step technique: Play, Freeze, Pressure, Move. Play: The Client is asked to “play” with their body’s movement, to find any position in which they experience pain or restriction. For example, if they are having problems with movement or feel pain/tension in the leg, they are asked to move that leg in the water in all different directions until they feel that pain or tension. Freeze: The Client is asked to “freeze” their body in the exact position where they feel their pain or restriction. Pressure: The Facilitator puts “pressure” where the Client feels pain or restriction, while the Client maintains the “frozen” position. Move: The Facilitator asks the Client to “Move, if you feel the need to move.” This request usually results in the Client’s body experiencing “intuitive movement,” with the body moving in highly individual ways that result in the pain or muscle tension being relieved. The Result: Significant pain reduction and movement freedom Providing immediate as well as long-term benefits This quick return to functional mobility is especially important after knee surgery, whether meniscal tear or ACL repair or total... read more
My Morning Stretching Routine

My Morning Stretching Routine

Get up and go with three easy exercises!  Whether you are at home or traveling my favorite stretch routine can be used to reduce morning stiffness, reverse the effects of prolonged sitting or as a warm-up for any workout  I’d like to invite you to try – pivot, plank and swing. 3 Stretches You Can Do Every Morning Help reduce stiffness and energize the body with this simple morning stretching routine. Each exercise follows an important principle that guides all WECOACH workouts:  Move the body in 6 natural directions.  If you’ve been following along then you already know these are: Forward Backward Right lateral Left lateral Rotate right Rotate left For the first two exercises, start with two hands on the bed (a steady chair or wall works too). Pivot A Pivot can be defined as moving or turning around a fixed point. In this exercise, we are using one foot as our pivot point.  The other leg steps in 6 directions: Forward and backwards Side to side Rotate right and left Coach Tips: Relax the shoulders. Keep a slight bend in both knees at all times Reach the moving leg in a comfortable range Move at a slow and steady pace Placing both hands on the bed stabilizes the upper body and increases the intensity of the stretch felt not only through the legs but up through the core and upper body. Plank The Plank. In a previous blog, 5 Best Exercises for Back Pain, we explored why a moving plank is superior to holding in place. Get ready in a push up position and start moving your hips in the same six... read more