News

Aquatic Resistance Training: Going from Strength to Strength July 27, 2016 12:42

There is no doubt that Aquatic exercise is changing, and fast becoming a first option and not a last resort for people around the world. With fitness giants such as Speedo getting on board to help to spread the word, people are realizing that the pool can be used for more than just swimming and dancing around with a noodle! Something that many are still unaware of however, is just how effective waters resistance can be when it comes to building strength and power. 

Aquatic researched compiled by June M. Chewning shows that in the 1980's and early 1990's it was thought that whilst training in the water could help you build muscular endurance, you couldn't really build strength effectively in the water. Fast forward to today, and research has demonstrated that with the right equipment, program and pace, significant strength can be built using aquatic resistance training. 

You only need to try walking or running in the water to feel how much more challenging it is than walking / running on land. The same thing applies for many other exercise variations. Because the water provides resistance in all planes of motion and all directions, performing movements such as the push/pull, or  the push down are extremely efficient as you are working your muscles in both directions of the movement, where as on land you would need to perform multiple exercises to get that same benefit. Add aquatic resistance equipment to the equation and the challenge becomes even greater. 

What makes strength training in the water even better? When you are working out in the pool, there is no need for fancy weight machines or different weighted dumbbells or barbells.  Because drag resistance equipment is based on the principals of drag and viscosity, the faster the movement, the more resistance you will get.  Essentially this means the user can control the level at which they work, making the same piece of equipment suitable for all ages and abilities. As strength levels improve, the user simply needs to push harder to take things up a level, no need to buy more equipment or increase the load. This also makes it very easy for personal trainers and group fitness instructors to run a strength based class in the water that caters for a wide audience!

Aquastrength is on a mission to bring functional training to the water and help improve the health and fitness of individuals of all ages and abilities. Their team of trainers and master trainers is rapidly growing across the globe as they work closely with gyms and health clubs to roll out Aquatic personal training programs and Aquastrength Group fitness classes designed to change the way people workout in the water! Their complete range of equipment and programs can also be purchased online.

Strength training

4 Reasons Why I am Loving the Aquastrength Prenatal Workout July 12, 2016 09:12

Whoever said diamonds are a girls best friend obviously wasn't pregnant at the time! Don't get me wrong, I love diamonds just as much as the next girl, however for the past 7.5 months water really has been my best friend. 

During pregnancy I have been making an effort to take each day as it comes and listen to my body. I made it my goal to remain fit and healthy, without putting too much pressure on myself. After trying many different prenatal workouts, it was clear that the two best options for me were Aquastrength and simply going for a walk. I try to ensure and do a walk every day, and aim to get to the pool at least 3 times a week to carry out the Aquastrength Prenatal Workout program. If it is raining, then I go for a walk up and down the pool instead of along the beach! I found that once I hit the halfway mark in pregnancy, I just didn't feel comfortable doing some of the land based exercises I used to include in my training, so it seemed an obvious choice to take all my training to the pool. 

Here are 4 reasons why the water has been my best friend during pregnancy: 

  1. Light & Comfortable
    No matter how heavy or uncomfortable I am feeling when I head to the pool, I always breathe a sigh of relief once I am in the water. As I perform my workout chest deep in water, I only weigh 30% of my total body weight, meaning I feel light, comfortable and my movements are not restricted. 


  2. Safe form of Resistance Training
    As a former CrossFit enthusiast, it is great to know that I can still get a fantastic strength based worked in a safe environment. The water is 500 - 800 times more supportive than air, but up to 15 times more resistant, therefore I know I am getting effective resistance training, without the harmful impact. I really enjoy all the exercises in the prenatal program and love that there are progressions and regressions for each movement so I can tailor the intensity to suit how I am feeling on the day. 

  3. Maintainable 
    Because the water doesn't leave me feeling sore or tight the next day, I always feel up to my next workout. This means no excuses - making getting to the pool 3 times a week very achievable! 

  4. No swelling, aches or pains
    So far, I am lucky enough to say that I haven't suffered from any severe aches, pains or swelling (touch wood!) I put this down to the benefits of hydrostatic pressure which has been shown to help reduce swelling just as effectively as certain drugs. 
So whether you are an expecting Mother, or planning for a baby anytime soon, I couldn't recommend this program enough. Give it a go - you won't regret it! 


Preventing Unnecessary Falls with Aquatic Exercise July 01, 2016 14:02

Regardless of our age or fitness level, falling is something we are all at risk of. Thankfully, for many children and adults, falls do not result in a serious injury. However, unfortunately, the older population are at a much higher risk of falling and causing some damage. 

As we grow older, we see a natural decline in muscle mass, bone density, strength, range of motion, poor posture, muscle imbalances and other key senses. These changes, can all attribute to an increased risk of falls resulting in injury. Identifying these risk factors can be a great start to help prevent unnecessary falls. According to the National Council on Aging, "Every 14 seconds, an older adult is treated in the emergency room for a fall; every 29 minutes, an older adult dies from a fall related injury."  Sadly, falls are considered to be the main cause of death from injury in those 65 and older.

Aquatic exercise is a fantastic way to help the at-risk population improve their balance, mobility and flexibility in a safe and controlled environment, which in turn, can help reduce their overall risk of falling. 

 In addition to challenging core and balance, the water also helps increase blood flow and can reduce swelling causing chronic joint pain and stiffness. This, combined with waters buoyancy can help individuals perform particular movements, with more ease and comfort than they could on land. Viscosity also allows for increased time of response so that reaction time can be trained more functionally. 

We asked Dr Rick McAvoy what top movements he would recommend for someone wanting to work on fall prevention: "In my experience one of the most challenging exercises for coordination is walking backwards. Trying to perform an unfamiliar pattern such as walking backwards requires so much motor planning. When walking in the water the arms and legs are moving at different speeds which adds to the difficulty. I find that backwards walking requires proper upright posture, good hip extension, trunk rotation and core stability as well."

  • Start with doing a few laps of walking forwards to establish a good posture and reciprocal pattern.
     

  • Then when the client is comfortable with walking forwards try backward walking with cueing for pattern and posture



  • Once the client is comfortable, you can challenge coordination and balance further by using ONE fin on either leg or arm. 
  • The body moves in 3 planes of motion and the water is a unique and safe 3-dimensional environment. We want to challenge the client in all directions to improve balance, coordination, muscle balance and motor patterning.

  • Now have your clients try the side lunge: 
    • Side step by bending at the hip and knee
    • Push hands out while stepping at the same time
    • Keep opposite leg straight
    • Return hands towards chest, bringing legs together. 

        
  • As your clients confidence and skill levels build,  you can have them practice single leg exercises such as a single leg push pull:
    • Stand on one leg
    • Keep a good upright posture
    • Push / pull equally
    • Keep core and buttocks engaged
    • Repeat on opposite leg

Improving a clients range of motion and balance also goes a long way in restoring their confidence and helps ensure they don't have fear of performing every day tasks.

Walking IN Water June 15, 2016 12:44

Whilst walking on water may be not be possible, walking in water is and comes with many benefits. 

As the outdoor temperatures climb, why not consider taking your daily walks to the water. Not only will it help keep you nice and cool, but it will help you burn more calories too! While it may sound easy enough, walking up and down the pool provides more resistance than walking on land and is sure to get your heart rate up in no time. 

Technique: 

One of the keys to proper water walking is to maintain a proper upright posture. It is very common to lean too far forward when initially beginning a water walking program. Try to keep a good posture by engaging the core muscles and start slowly by performing opposite arm and leg motions. It may seem very easy but in the water because of buoyancy, viscosity and drag your body functions much differently and coordination can be a challenge. Don't get frustrated, practice makes perfect!

Once you get comfortable with the walking pattern you can challenge yourself more by increasing speed, time, change of direction and intensity. Start by increasing the pace on every third or fourth lap and aim to introduce these laps more frequently. By alternating between short and fast laps, and long and steady laps you will improve your overall fitness level, burn more calories and keep yourself motivated. 

Challenge yourself by adding resistance and varying intensity:

As you get more comfortable with technique and speed, you can continue to challenge yourself by increasing resistance. AQx Training shoes are a great way to add more resistance, improve technique and mimic the same muscle recruitment used on land. The strategically placed series of hydrodynamic fins have been proven to add 20-30% more resistance to leg movement patterns in the water. 
 

If you are looking to take things to the next level, and add even more resistance, try wearing some Aquastrength fins to create even more drag. 

Keep things interesting:  

One of the great things about being in the water is that you can use it many different ways to help keep things interesting and avoid hitting a plateau. As your fitness levels improve, why not try Aqua jogging or deep water running? It provides an excellent workout just like running on land, but without the harmful wear and tear. Or try an Aquatic workout designed to improve speed and power. Here are a few examples of different exercises that can be found in Aquastrength's Speed, Power, Agility workout. Give them a go for yourself to feel just how challenging the water can be! 

High Knee Walk:
 
 
Walking Backwards: 
 

 
Sprints:
 

Side Shuffles:

Side Lunges:
Side lunges

Skater Jumps:
Skater jumps

So next time you head out for your walk, do a few laps around your local pool instead of the block and feel the benefits for yourself! 

Can I lose weight with Aquastrength? June 01, 2016 15:09

Many people often ask if aquatic exercise is an effective form of training if your goal is weight loss, the answer? Absolutely! Here are 4 reasons why:

More Resistance:
Put quite simply, it takes more energy to push your body through water than through air because of the resistance that water provides. The more energy you use, the more calories you will burn. It is estimated that the average 30 minute pool workout burns approximately 300 calories. Add drag resistance equipment into the mix and you are going to be increasing resistance and burning EVEN MORE calories! 

Low impact:
Because of waters unloading properties, aquatic exercise significantly reduces the stress on joints, bones and muscles, making it a very safe and effective way to workout for those who are overweight or have mobility issues and need a low impact workout option. 

Long Term Solution:
Whilst there is no "one-size fits all" solution to diet or exercise, more and more research is demonstrating that light intensity aquatic exercise with minimal impact, combined with the hydrostatic pressure of water can not only assist in weight loss, but may also have enhanced recovery on injuries and muscle soreness. This makes it easier for people to workout on a long-term basis without the need for multiple days off due to sore muscles. As with any program, it needs to be a lifestyle change that is realistic in order to deliver results that are easily maintained. 

Become Instantly Lighter:
Exercising in the water is the fastest way to lose 70% of your bodyweight!! When performing exercises chest deep in water, you only weigh 30% of your total body weight, making you feel lighter, and allowing individuals to perform exercise easier. 

According to Dr Rick McAvoy (PT, DPT, CSCS) the key to training in the water for weight loss is to make sure you are training at the correct intensity. Often because of waters supportive properties, people tend to go with the water, as opposed to against it's resistance. We recommend incorporating resistance equipment and following a program such as Cardio Burn that includes compound upper and lower body movements to help build strength and endurance, coupled with high intensity exercises that will boost your metabolism and help you burn more calories.

Cardio Burn Program

I can do what in the water?! May 16, 2016 12:30

Aquatic training has come a long way since the introduction of the pool noodle back in the 1980's. No longer is the water seen as a place to turn if you are injured, overweight or elderly, instead it is a proven method of training that is used by people of all ages and abilities, including some of the worlds top athletes and sports teams. From improving strength, to training for a marathon and improving your sports specific skills, there isn't much that can't be done in the water. In this blog we take a look at just a few of the things you can do in the pool..... 

Improve Strength:
Once thought to be impossible, research has now demonstrated that with the right pace, equipment and program, noticeable strength gains can be achieved in the water. By capitalizing on and increasing the drag forces already provided by water, drag resistance equipment provides enhanced resistance in multiple directions, helping you build balanced muscle strength and reduce the risk of injury. Not only is it a safe way to improve strength, but it is efficient too! Using drag resistance equipment can allow you to target multiple muscle groups and body parts simultaneously.  

Train for a Marathon:
The water can be 500 - 800 times more supportive than air, but up to 15 times more resistant, thus making it the perfect environment to help you when preparing for your marathon! It is a great way to help you maintain your fitness level without the unnecessary wear and tear, ensuring your stay in top condition for race day! Using an aquatic shoe, such as the AQx shoe, is a good way to enhance your range of motion to ensure you are replicating the proper mechanics of land-based running. 

Sports Specific Training:
For years athletes have been using aquatic training to improve and maintain their sports specific skills.  Lets look at the All Blacks for example, as the top ranking team in the world, their players need to be in top physical condition. It is therefore no surprise that we see many of their top players in the pool on a regular basis.  Even the great Muhammad Ali used aquatic training to improve his boxing techniques and footwork. So make the most of the resistance the water provides, and stay one step ahead of your competition by ensuring you have some pool time scheduled!

Recover:
Just like the water can be used to improve strength and endurance, it can also be used to enhance recovery. Research shows that light intensity aquatic exercise with minimal impact stress, or weight bearing, combined with the hydrostatic pressure of water, may have enhanced recovery on muscle soreness after training. Equally, if you are recovering from a more serious injury you will find that exercise can often be performed in the water even when it may be too soon or too difficult to do so on land. 

Lose Weight:
Aquatic exercise can also be very beneficial in aiding weight loss. Because of the resistance provided, It takes more energy to push your body through the water than through air. It is estimated that the average 30 minute pool workout burns approximately 300 calories. Even simply walking in the water, compared to walking on land will help you shed unwanted weight faster! 

Fall Prevention:
Because staying stable in the water challenges your core and balance, it is a great way to help your loved ones improve their coordination and balance and prevent falls.

Improve Flexibility, Posture and Balance: 
The water is a great place to go if you want to improve your flexibility, balance and posture. Due to the support and buoyancy of water, it is able to help enhance flexibility of tight and imbalanced muscle groups, resulting in improved range of motion with less discomfort that if attempted on land. Water also reduces the effects of both gravity and momentum, by reducing these compressive forces, as well a slowing down your movements; you will notice improved feedback which will in turn help improve posture, coordination and balance - something we can all benefit from.

So regardless of your fitness level or goals, you should now be ready to add some aquatic training to your regime and reap the rewards. Seeing is believing, so don't just take our word for it, jump in the pool and try it for yourself! 

How Aquatic Resistance Equipment is Changing The Way People See The Water May 10, 2016 12:33

When it comes to working with your clients in the water, there are various equipment options available to you. What you use is usually dependant on their fitness level, goals and your facilities aquatics budget. In this blog, we take a look at the difference between assistive vs drag resistance equipment and what you can achieve with each. 


Assistive equipment is something commonly found around most poolsides. They are traditionally closed cell foam or filled with air (examples pictured below). Assistive equipment interacts with buoyancy. When working out with assistive gear, muscle forces are primarily eccentric in nature due to the need to control the upward force, however they can be concentric when using certain gear and performing certain exercises, for example using a kick-board to perform a push/pull exercise. Assistive gear is often used to assist with passive flexibility and improve stability. 



Whilst assistive gear is generally affordable, it does not tend to be as durable as resistance equipment and can often need replacing on a regular basis which can become time consuming and expensive. Generally the more porous the equipment, the shorter it's lifespan. 

Drag resistance equipment is increasing in popularity and used by many clients of all ages and abilities to improve strength, balance, mobility, flexibility, cardiovascular fitness, endurance and injury recovery. Drag equipment utilizes the properties of water and increases the drag forces already provided making for an exceptional workout that the user can control. Essentially the harder they push, the harder the water is going to push back, meaning exercises can easily be progressed, or regressed depending on the level of your client. 


Unlike assistive equipment, muscle contractions are primarily concentric in nature, but you can get slight eccentric upon reversal of movement. The goal when working with drag equipment is to maximize muscle fibre recruitment with each movement. Resistive equipment, such as that sold by Aquastrength and Aqualogix  have unique 3D design features which ensures equal resistance is provided in all planes of motion when performing an exercise. This helps build balanced muscle groups and also helps reduce the risk of injury. 



Resistive equipment can be used in one on one sessions as well as in Group Fitness classes. It tends to attract a wider audience and is certainly doing it's part in changing the age-old perception that Aquatic exercise is only for the elderly or injured. It often isn't until you get a client in the water with some resistive equipment that they truly appreciate the power of the water and what you can achieve. Professional athletes, sports teams and seasoned veterans have been using this method of training for years now and raving about the benefits. With new and exciting products now entering the market, such as the Aquastrength Barbell it won't be long before everyone else catches up and takes their workout to the water too! 


When deciding on what range of equipment should be used with clients, it is important to consider you clients age, level of fitness and goals. Equally, it is important to consider your facilities budget, storage facilities and business goals. Sadly, pools are often the most under-utilized resource in gyms and health clubs and can therefore be overlooked when it comes to budget allocation, however when you look at the fact that you can have up to 30 people working out in the water with Aquatic resistance equipment for less than the price of one treadmill, the investment really is a no-brainer. 

6 Reasons why you need to take your workout to the water: April 21, 2016 08:46

 

In case you missed the memo, it seems Grandma has been one step ahead of you in her training for a while now. Training in the water boasts many benefits to people of all ages and abilities, which is why world class sports teams and athletes have also been doing it for decades and reaping the rewards. Aquastrength is not only changing the way people workout with their resistance equipment, but changing the way people see Aquatic fitness in general. We think it is about time you join Grandma in the pool and take advice from the likes of Muhammad Ali, Cristiano Ronaldo and Usain Bolt, here's why:

 

  1. Control the level at which you work:

    Regardless of your age or fitness level, the properties of water allow you to control the level at which you work. Think of the pool like a self adjusting weight machine. When you incorporate Aquatic Resistance equipment from Aquastrength into your workout, the harder you push, the harder the water will push back, which makes it safe and easy to progress or regress exercises as you need. Start with your body weight and slowly add more resistance.  

  2. Improve Strength:

    Water can be 500 - 800 times more supportive than air, but up to 15 times more resistant. Therefore working out in the water gives you the support to reduce unnecessary pounding on your body, but the resistance also provides a proper training effect and improve strength.

    The Aquastrength system is a very efficient way to work on balanced muscle strength as it gives you the ability to work two opposing muscle groups with each repetition. Due to the resistance the water provides on the lengthening and shortening phase of the muscle. the Aquastrength equipment helps enhance strength and dynamic flexibility simultaneously. Having resistance in multiple directions builds balanced muscle strength and also helps reduce the risk of injury. 

  3. Lose Weight:

    Aquatic exercise is ideal for those who are wanting to lose weight, in-fact, being in the water literally takes a weight off your shoulders. When performing exercises chest deep in water, you only weigh 30% of your total body weight making you feel lighter, and allowing you to perform exercise easier. A typical 30 minute Aquastrength workout can burn up to 300 calories. Because the water provides 360 degrees of resistance, even just walking up and down the pool can help you burn more calories than you would on land, throw on a pair of AQx shoes or Aquastrength Fins and you will burn even more! 

  4. Recovery: 

    Research shows that light-intensity aquatic exercise with minimal impact stress or weight bearing, combined with the hydrostatic pressure of the water, can have enhanced recovery on muscle soreness after training. 

    Additionally, b
    ecause of the waters unique properties there are much less eccentric muscle contractions occurring in the water as opposed to land-based training. Water is primarily a positive only (concentric) resistance medium. When moving an object through the water, once the muscle ceases to contract, the water does not apply force against the muscle. This creates many advantages but most importantly, it eliminates the DOMS (delayed onset muscle soreness) that is associated with eccentric loading from typical land-based training, meaning you won't experience that same muscle pain and can jump straight back into the pool for more training without risking injury. 

     

  5. Improve Mobility:

    Everyone has different fitness goals, whether it is to deadlift more, run a marathon or simply be able to run around with their kids without getting short of breath. Regardless of what it is your are working towards, improving your mobility is going to help you get there. Without good mobility you are likely have poor form and as a result recruit the wrong muscles or simply function less efficiently. Aquastrength has a range of programs and equipment that have been designed to help improve mobility, range of motion and flexibility - whilst at the same time providing an efficient workout. This will go a long way in helping improve your technique and overall performance in whatever it is you want to do.

  6. Cross-Train & Improve Performance:

    Aquatic Resistance Training one of the best ways to cross-train and prepare for your sports specific activities. Being able to improve your strength, mobility and endurance without the harmful impact that comes with land-based training means you can challenge yourself and improve performance without the risk of unnecessary wear and tear, leaving you fighting fit and ready that football match, marathon or CrossFit competition! 

    So there you have it, Grandma really does know best... at least she did when it came to finding a safe, efficient and fun place to train. Grab some Aquatic resistance equipment and take the plunge. Your only regret will be not starting sooner! 


    Barbell_workout    Aquastrength Total Body Workout


Aquastrength Christmas Countdown: Bell Chops December 23, 2015 00:00

You are almost there, don't give up! Keep making time for those workouts during these last 2 busy days before Christmas! 

Todays exercise from Dr Rick McAvoy focuses on the core, here is how to try the Aquastrength Bell Chops:

To perform this exercise you will need a set of Aquastrength Bells.

When performing this exercise, be sure to follow the below tips:

  • Open stance, arms out at sides
  • Rotate down towards opposite leg
  • Elbow straight, follow with head
  • Use buttocks as you return to stand

Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds. Complete 2 - 3 sets. 

For more exercises like this, check out the Aquastrength Total Body Workout

*As with all new exercises, we recommend consulting with your health care professional before starting something new.

 


Aquastrength Christmas Countdown: Lawnmowers December 22, 2015 10:52

As we enter a week of pre-christmas celebrations with friends and end of year work functions it's easy to feel like all your hard work has gone out the window, but it's important to remember it is so much harder to let yourself go and spend months catching up, then it is to stay on top of your exercise regime when it counts! Mix your workouts up this week to prevent yourself from getting bored, try out the range of Aquastrength exercises we have been sharing in our countdown to Christmas! 

Todays exercise from Dr Rick McAvoy is the Aquastrength Lawn Mowers!

To perform this exercise you will need a set of Aquastrength Bells.

When performing this exercise, ensure you follow the below tips:

  • Feet Shoulder Width Apart
  • Core Tight/Don’t Twist
  • Rotate From Hips
  • Squat and Push Bell Down
  • Stand and Pull Bell
  • Alternate Sides

 

Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds. Complete 2 - 3 sets. 

For more exercises like this, check out the Aquastrength Cardio Burn program! 

 

*As with all new exercises, we recommend consulting with your health care professional before starting something new.


Christmas Countdown: Cross Country Ski December 21, 2015 07:00

The countdown continues! Don't let you daily workout slip these last few days in the lead up to Christmas. 

Todays exercise will have you thinking your on the slopes as you try the Aquastrength Cross Country Ski!

To perform this exercise you will need a set of Aquastrength Bells.

When performing this exercise, ensure you follow the below tips from Dr Rick McAvoy: 

  • Hold bells nice and loose
  • Gently jump in cross country ski motion
  • Opposite arm and opposite leg motion
  • Elbows straight

Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds. Complete 2 - 3 sets. 

For more exercises like this, check out the Aquastrength Upper Body Program!

*As with all new exercises, we recommend consulting with your health care professional before starting something new.


Christmas Countdown: Aquastrength Boxing Jabs December 20, 2015 08:00

Just 5 more sleeps until Christmas! Which means another 5 exercises Aquastrength exercises for you to try out! 

Today we want you to try the Aquastrength Boxing Jabs. To perform this exercise you will need a set of Aquastrength Bells.

When performing this exercise, ensure you follow the below tips from Dr Rick McAvoy: 

  • Wide/Staggered Stance
  • Core/Buttocks Tight
  • Rotate From Hips
  • Vary Intensity

    As this is a high intensity exercise, so you can choose to start off with no equipment if you like.

    Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds and incorporate a 10-15 second burst at the end. Complete 2 - 3 sets. 

    For more exercises like this, check out the Aquastrength Cardio Burn Program!

     

    *As with all new exercises, we recommend consulting with your health care professional before starting something new.


    Christmas Countdown: Aquastrength Push / Pull with Squat December 19, 2015 08:05

    As we count down the last week before Christmas, we will be sharing a new Aquastrength exercise for you to try each day to help keep you fit and healthy during what is usually a week of over-indulging!

    Today we want you to try the Aquastrength push pull with squat. To perform this exercise you will need a set of Aquastrength Bells.

    When performing this exercise, ensure you follow the below tips from Dr Rick McAvoy: 

    • Open Stance 
    • Bells in Towards Chest
    • Squat and Push Bells Out
    • Stand and Pull Bells In

    Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds and incorporate a 10-15 second burst at the end to help get your heart rate up. Complete 2 - 3 sets. 

    For more exercises like this, check out the Aquastrength Cardio Burn Program!

    *As with all new exercises, we recommend consulting with your health care professional before starting something new.


    Christmas Countdown: Aquastrength Power Swing December 19, 2015 08:00

    As we count down the last week before Christmas, we will be sharing a new Aquastrength exercise for you to try each day to help keep you fit and healthy during what is usually a week of over-indulging!

    Today, we want you to try the Aquastrength Power Swing. To perform this exercise you will need an Aquastrength Total Body Bundle.

    Please follow the below tips from Dr Rick McAvoy when performing this exercise:

    • Stand on One Leg 
    • Opposite Arm and Leg Motion
    • Keep Arm/Leg Straight
    • Keep Core/Buttocks Tight

    Start by carrying out the exercise for 45 - 60 seconds, then as you get the movement pattern and feel stronger, increase to 90 seconds and incorporate a 10-15 second burst at the end to help get your heart rate up. Complete 2 - 3 sets. 

     

    For more exercises like this, check out the Aquastrength Cardio Burn Program!

     

    *As with all new exercises, we recommend consulting with your health care professional before starting something new.


    Aquastrength Gift Guide December 15, 2015 18:08

    Christmas is almost here, which means so is the beginning of setting all those New Years resolutions! Why not give a gift that can help the ones you love reach those health and fitness goals for 2016? 

     Aquastrength has a range of Aquatic resistance programs and equipment designed to suit all ages and abilities, regardless of their fitness goals. Here are a few gift ideas to help you finish off the last of your shopping. But hurry - all orders must be placed no later than midnight Wednesday December 16th to ensure delivery in time for Christmas! 

    The Perfect gift for Mum:

    Is your Mum wanting to improve her overall fitness in the new year? Hoping to get back into her running? Why not give her a pair of AQx training shoes - perfect for deep water running, aqua jogging and to be used in conjunction with any aquatic fitness program. Not only do the AQx training shoes enhance range of motion and the proper mechanics of land-based running, but they help activate more muscle groups and burn more calories! These shoes will help Mum reach her goals in no time!

     
    The Perfect Gift For Dad:

     
    Most Dad's promise to get back into shape for the New Year, but if Dad hates the gym it can be a tough ask. Why not order him the Aquastrength Total Body Bundle? These Aquastrength Bells and Fins are bound to give him the ultimate workout and improve his overall fitness. Better yet, they can be used in the comfort of his own pool! He can even continue to use the same set of equipment as his fitness level improves by simply increasing the time and intensity of each exercise!



    The Perfect Gift For Your Brother or Sister:
     

    Is your brother or sister looking for a new way and exciting way to train? Do they hate rest days and wish there was a way they could continue to challenge themselves without taking a day off from the gym? The Aquastrength Barbell Bundle will make for the perfect gift! Whether they are wanting to improve upper body strength, core strength and stability or overall power, agility and endurance the barbell bundle won't disappoint! It's perfect for cross-training and can also be used for an active recovery session. 


    The Perfect Gift for your Grandparents: 

    Buying for your Grandparents can be hard, after all you can only buy them chocolate, bubblebath and photo-frames so many times, right?! Aquastrength equipment and programs are the perfect way to help senior citizens improve their balance and mobility. Working on their functional fitness will help them stay fit and active and have them performing their daily tasks with ease. Exercising in the water significantly reduces the stress on their joints, bones and muscles, making it a very safe and effective way to train. Why not try and order a set of Aquastrength Bells or Fins to get them started. 


    How To Grow Your Client Base & Earn More As A Personal Trainer December 11, 2015 10:34

    Are you a fitness professional looking for a way to differentiate and stand out from other trainers in the industry? Or simply wanting to offer your clients the latest evidence based training techniques and keep them motivated with something different? Here is how you can grow your business by becoming an approved Aquastrength Trainer.
     
    1. Cater For New clients:
     
    The Aquastrength system has been designed to cater for a wide range of people of different ages and abilities. It is suitable for elite level athletes working on conditioning, fitness fanatics looking for a different way of cross-training right through to elderly clients or those who are overweight and looking for a low impact alternative. By becoming an approved Aquastrength trainer it will not only allow you to offer your existing clients a new and exciting way of training, but it will help you cater for an entirely new group of clients. 
    Regardless of their ability, the Aquastrength exercises will help you train your clients muscles to work together, improving their overall functional fitness.  
    Better yet, the water puts the client in control. They harder they push, the harder the water will push back. This means you can have clients of totally different levels in the water, using the same equipment, and performing the same exercise and you can be confident that they are both benefiting from a great workout.  
     
    2. Bring Back Old Clients:
     
    In addition to being able to target an entirely new group of clients, becoming an Aquastrength trainer will also allow you to bring back old clients who may have left the gym or stopped training due to an injury. 
    Exercising in the water significantly reduces the stress on your joints, bones and muscles because of waters unloading property of buoyancy. This is a very safe and effective way to exercise and allows people with injuries to start performing exercises much sooner and with less discomfort.  Staying stable in the water challenges your core, balance and sports specific activities can begin much earlier than they can on land. The range of Aquastrength equipment allows you to easily progress or regress exercises to ensure you have your clients working at the appropriate level.

     3. Design & Run Your Own Programs / Classes:
     
    Upon completion of the Aquastrength Professional Training Course you will not only be equipped with the necessary knowledge and skill to train your clients using the range of Aquatic workout programs, but you will be able to design your own programs or classes to suit the needs of those you train. 

    From running a total body program, a class that focuses on core strength and stability or speed, power and agility, right through to special pre or post natal classes, there are so many directions you can go with the Aquastrength system. It is waiting for you to put your mark on it! 

     4. Opportunity To Grow Your Career With Aquastrength: 

    Becoming an approved Aquastrength Trainer also offers plenty of growth opportunity as we are always on the lookout for exceptional trainers to join the team as an Aquastrength Master Trainer to help train other fitness professionals and get them set up as approved trainers. 

    ------------------------------------------------------------------------------------------------------------------------

    So if you are a fitness professional that wants to change the way people workout in the water and grow your client base by offering the latest evidence based training techniques, register for our Professional Training Course today! We have classes coming up in New Jersey, Dallas and Vancouver, but spaces are filling up fast so be sure to fill out a registration form to ensure you don't miss out! 

    The Aquastrength Professional Training Course is a 1 day certification that is approved by NASM, ACE, BOC, AEA and BCRPA.

    If you are interested in hosting an Aquastrength Professional Training Course please email us at info@aquastrength.com 



    Correcting Muscle Imbalances Through Improved Flexibility August 26, 2015 09:12

    Regardless of your fitness goals, the key to long lasting effective results is building a strong foundation and progressing your training correctly to ensure correct movement patterns and reduce injury. Flexibility training has become recognized as an important way to help aid in preventing and treating various injuries. 

    Flexibility is the ability to move a joint through its complete range of motion. Many factors can influence ones flexibility, including joint structure, lifestyle, activity level, body composition etc. If the kinetic chain of movement is misaligned, or not functioning correctly, it can result in postural distortion patterns of muscle imbalances.

    Unfortunately due to today's sedentary lifestyle many people are effected by postural imbalances. These imbalances often effect ones level of flexibility which leads to the development of relative flexibility. This is where your body finds the path of least resistance during functional movement patterns, and uses other muscles to compensate for poor flexibility in order to perform a movement. If not corrected, these improper movements will ultimately result in injury.

    In addition to our sedentary lifestyle forcing us into poor posture, muscular imbalances are also prevalent in athletes due to pattern overload. Pattern overload is consistently repeating the same movement, such as long distance running, cycling and baseball pitching. Over time, these repetitive movements place abnormal stress on the body. Even regular gym goers may be affected by pattern overload by training the same routine repetitively and often using machines incorrectly. 

    What can you do?

    Muscle imbalances need to be addressed through a flexibility training program to help restore the normal extensibility of the entire soft tissue complex and prevent injury so your training can continue. 

    Functional flexibility training uses dynamic movements which require integrated, multiplanar movements performed with ultimate control, without any compensations. On land, functional flexibility cannot be performed unless the individual can perform movements with adequate control. Individuals who struggle to maintain control must start with corrective or active flexibility techniques. 

    Training in the water however, assists in maintaining control and allows athletes to use functional flexibility training techniques to correct their imbalances and improve flexibility. The Aquastrength training system provides assistance for upper and lower body motions. Buoyancy is able to help enhance flexibility of tight and imbalanced muscle groups. This allows for improved range of motion with less discomfort than if attempted on land. Water reduces the effects of both gravity and momentum, by reducing these compressive forces as well as slowing our bodies' movements, people have improved feedback which works to improve posture, coordination and balance.

    Don't let muscle imbalances stand in the way of your success. Check out Aquastrength's range of products and programs here.

     

     


    4 Ways to Improve CrossFit Performance With Aquastrength July 29, 2015 09:24

    As the 2015 CrossFit games finish, CrossFitters everywhere are more motivated than ever to push themselves and improve performance! Whether you are new to CrossFit or an elite athlete competing regularly, here are 4 reasons why you should incorporate Aquastrength into your training regime. 

    CrossFit
    Image from The CrossFit Games.

    Improved Mobility and Flexibility:
    All good CrossFit coaches will tell you how crucial it is to work on your mobility and flexibility when it comes to improving your performance as a CrossFit athlete. Whilst foam rolling and stretching is great - doing this for 10 minutes before and after class may not give you the results you are after. You need to find your sticky points and have a program to work on them, regularly. Whilst CrossFit is all about functional movements, without a strong base level of mobility, you won't be able to perform even the simplest of movements correctly. It isn't just about how heavy you can go, but about being in the right position. Aquastrength has a range of programs and equipment that have been designed to help improve mobility, range of motion and flexibility - whilst at the same time providing an efficient workout. This will go a long way in helping improve your technique and overall performance as a CrossFitter.

    Active Recovery & Cross training:
     
    There is one thing all CrossFitters tend to have in common, and that is they HATE rest days. Their news feeds are generally filled with memes about how much they despise taking days off and their time spent out of the gym is generally spent day dreaming of their next WOD. The beauty about Aquastrength is that it can be performed on rest days to help CrossFitters work on balance, strength and mobility, plus the hydrostatic pressure of the water has enhanced recovery on muscle soreness, making it even easier for you to get the most out of your WOD the next day. Aquastrength is a great alternative to losing out on a days worth of exercise, and active recovery has also been proven to help build muscle quicker while continued conditioning occurs.

    Increased Muscle Balance and Strength:
     
    The Aquastrength system is a very efficient way to work on balanced muscle strength when you are outside of CrossFit. It gives you the ability to work two opposing muscle groups with each rep. Due to the resistance water provides on both the lengthening and shortening phase of the muscle, the Aquastrength equipment helps enhance dynamic flexibility and strength simultaneously. Having resistance in multiple directions builds balanced muscle strength and also helps reduce the risk of injury or pain when working out.
     
    Injury Recovery: 
     
    Aquastrength programs significantly reduce the stress put on your joints, bones and muscles because of waters unloading property of buoyancy. This makes it a very safe and effective way to exercise and allows people with injuries to start exercising much sooner and with less discomfort. As mentioned above, building balanced muscle strength will also help reduce the risk of injury so you can continue to do what you love!  
     
    The Aquastrength total body bundle or Barbell 360 bundle  are both great tools for CrossFitters to have to help them work on improving their performance and reaching their goals. 

    Benefits of Aquatic Fitness During Pregnancy June 30, 2015 11:39

    Are you looking for an effective exercise regime to accommodate your growing baby bump? Look no further, Aquatic exercise is one of the safest, most efficient forms of exercises out there! Working out in the water provides a natural form of resistance that challenges your muscles, whilst supporting you at the same time. 
     
    In addition to working to improve your strength, mobility, endurance and overall fitness, aquatic exercise can also help to relieve some of the common pregnancy concerns, such as swollen feet and aching joints. The pool allows you to move about and challenge yourself without worrying about the risk of injury. 
     
    Many studies have proven that woman who participate in aquatic exercise during pregnancy reported significantly less physical discomfort, improved mobility and improved body image compared to those that did not work out in the water (Sheila A Smith & Yvonne Michel, A study on the effects of Aquatic exercise on discomforts of pregnancy) 
     
    Here are 10 reasons why expecting mothers should get involved in aquatic exercise: 
     
    • Delivery Benefits: Maintaining a good level of fitness helps ensure you are prepared for the physical demands of childbirth. It has been reported that those who exercise often have easier, less painful labor. Aquatic exercise is something you can do at all stages of your pregnancy allowing you to maintain a consistent routine.

    • Core Strength, Stability, Posture: Working out in water provides resistance to the abdominal and lower back muscles which helps maintain correct posture. Aquatic exercise better prepares your abdominals for how they are used in real life compared to land-based exercise. Water allows a larger variety of isolation exercises for the abdominal muscles because the pregnant body can move in ways not possible on land.

    • Greater flexibility and balance: Providing assistance for upper and lower body motions, buoyancy is able to help enhance flexibility of tight and imbalanced muscle groups. This allows improved range of motion with less discomfort than if attempted on land.

    • Low ImpactExercising in the water significantly reduces the stress on your joints, bones, and muscles because of waters unloading property of buoyancy. This is a very safe and effective way to exercise for those who are pregnant as they can control the level at which they work. 

    • Reduced Swelling: Hydrostatic pressure helps reduce swelling. Research has shown that just being in the water can reduce swelling as effectively as drugs. One study found water aerobics had diuretic and edema-relieving effects similar to static immersion. For some women who develop edema of pregnancy, Aquatic fitness may be a good option for relieving this condition.

    • Improved Circulation: Varicose veins and hemorrhoids develop as a result of venous pressure; exercise in the water has been shown to reduce this venous pressure. The combination of water pressure and movement of the muscles helps return blood from the veins in the lower extremities. The hydrostatic force of water also produces an increase of uterine blood flow that is essential to grow a healthy baby and placenta.

    • Cooling: Pregnant women have an elevated core temperature and must be cautious about overheating themselves and the fetus during exercise, especially during the first trimester. Water that is an appropriate temperature (80- 85 degrees F) help cool the body effectively during exercise.

    • Increased Metabolism: An appropriate diet during pregnancy is important for the mother’s health and for proper prenatal development. Since aquatic fitness allows you to safely remain active at all times throughout your pregnancy, it is easier to ensure your weight gain is "all baby" (baby, placenta, and amniotic fluid.) Not only are you more comfortable during your pregnancy, if you exercise regularly it makes it easier to regain your original figure after delivery! 

    • Eases Gastrointestinal Problems: Movement with gravity aids digestive system function which sometimes becomes hindered by the presence of a fetus.

    • Social: Last but not least, aquatic exercise is a great way to help you get out of the house and meet other expecting Mums with similar interests and hobbies. 

    Aquastrength is the ideal way to workout before, during and after pregnancy. Our exclusive range of aquatic resistance equipment allows you to control the level at which you work. Purchase the Pregnancy Bundle and receive the Aquastrength Prenatal Program absolutely FREE! 

    How To Get The Most Out Of Your Workout June 23, 2015 08:01

    Everyone has a goal when it comes to health and fitness. Unfortunately more often than not, one of the factors that can get in the way of us reaching those goals is time. When it comes to being fit and healthy, it is about your long-term lifestyle, and not short-term or 'bandaid' solutions. With that being said, we only have so many hours in a day so it comes down to figuring out how we can get the best return out of the time we invest into ourselves.

    Whether you are a gym junkie, or someone that drags themselves to their daily workout because they feel they should, one thing remains the same, you want your workout to be as effective and efficient as possible. 
     
    We have all seen (and probably tried) the home workouts that promise you a 6 pack by working out for just 3 minutes a day, however deep down we all know, if it were that easy 99% of the population would be walking around and showing off their abs.
     
    There is no substitute for hard work, however there are ways to maximize efficiency and ensure you are getting the most out of your workout.  Fortunately there are ways to get a total body workout, improve your cardiovascular fitness, burn calories, build lean muscle and improve strength as well as maximize efficiency.  
     
    The answer is likely starring you in the face as you walk in and out of your gym each day. In fact, most of you probably walk past it without giving it a second thought. That answer is, the swimming pool! You have all seen the pools at your local gyms and health clubs, and probably heard how great the water is for providing a low-impact way of exercising, however what you may not know, is that aquatic training is an extremely efficient way of working out. The unique properties of water mean that your every movement is resisted by water. The harder you push, the harder the water will push back. With the right equipment and program, you are able to get the most out of every single movement. 
     
    Lets look at walking on land vs walking in water. On land, our resistance is gravity pulling our movements downward. Buoyancy on the other hand counters gravity; it is the upwards thrust of an object in the water. This is the reason we feel so light in the water and why it has a much lower impact on our joints. Water has more viscosity than air, therefore it takes more effort to walk in the water, than it does on land, meaning you are able to burn more calories in the same amount of time.
     
    To increase resistance, all we have to do is move something with a larger surface area through the water, and create more of a drag. As mentioned above, the harder we push or pull against it, the harder the water is going to push or pull back. Because water is all around us in the pool, the water works opposing muscle groups and both sides of a joint with the same movement. On land we need a set of movements to focus on the front of the body and a different set to focus on the back, meaning it can take twice as long. However in the water, you are working both sides with the same movement, making it far more efficient. 

    Aquastrength equipment and programs have been designed to ensure you get the most out of every movement. In addition to working both sides of a joint, Aquastrength workouts also target multiple muscle groups and body parts simultaneously.  Lets take a look at the Aquastrength "Power Swing"as an example, this is a movement where the user stands on one leg and performs opposite leg and arm swings using bells and fins. This one exercise has proven to be more effective than 5 exercises on the land and helps to improve:
     
    • Balance
    • Coordination
    • Lower Body Flexibility
    • Strength
    • Core Stability
    In addition to being an efficient way of reaching your goals, it is also very convenient. The same set of equipment can be used by anyone, regardless of their age or fitness level. As your fitness improves and you want to challenge yourself, you don't need to worry about buying new equipment, or adding more weight, you simply push harder and the water will adjust the resistance accordingly.
     
    Helping Personal Trainers Maximize Efficiency: 

    Not only is Aquatic training a more efficient way to workout for individuals, but it can also help Personal Trainers maximize efficiency too. Using Aquastrength equipment allows Personal trainers to train clients of completely different fitness levels and abilities at the same time. All clients can be given the same equipment and the same group of movements, and the level of resistance will be controlled by how hard they push meaning you can help more clients in the same amount of time.

    So instead of walking past that pool next time, grab some Aquastrength equipment and start getting the most out of your workout. You won't regret it.

    Aquastrength offers a complete fitness system for customers to use in their pool at home or in their gym, as well as Professional Training Courses for Personal Trainers to become an Approved Aquastrength Trainer. 


    Stop Running From Injuries June 08, 2015 18:00

    I am sure we have all suffered from, or know someone who has suffered from the frustration of an illness or injury holding us back. 

    A recent One News article revealed that The Global Burden of Disease Study found that 95% of the worlds population had an ailment in 2013, while one person in three (a total of 2.3bn people) have 5 ailments or more. 

    Some of the most common ailments reported in New Zealand included lower back pain, neck pain, musculoskeletal problems and depression or anxiety. Whilst the severity of these cases vary from person to person, there are many cases where ailments such as these can be prevented, and also many cases where recovery can be fast-tracked through physical therapy. 

    Despite what people tend to believe, injuries don't necessarily need to hold us back or prevent us from exercising. Instead, people need to listen to their body and perhaps consider changing their exercise regime to cater for their condition. 

    Train like an Athlete

    Exercising in the water is becoming increasingly popular and it is no wonder why. Take a look at many of the successful athletes and sports teams that are now putting a huge emphasis on aquatic training and boasting about the results they are seeing. Aquatic exercise significantly reduces the stress on your joints, bones, and muscles because of waters unloading property of buoyancy. This is a very safe and effective way to exercise and allows people with injuries to start exercising much sooner with less discomfort. People who suffer from back-pain, neck pain or just want to cross train to reduce the pounding of land based exercise should be taking note from the professionals and turning to the water. 

    Build Strong Bones

    There is a common misconception that water cannot help people build bone density, however that is not at all true. The waters resistance places a demand on the musculoskeletal system which causes an increased load on the bones resulting in them becoming stronger and denser. In addition to the waters resistance, gentle plyometric type exercises can be performed in the water to increase the added stress to improve bone strength.

    Psychological Wellbeing

    Like any regular exercise, pool workouts are great stress relievers. The exercise stimulates the brain to release chemicals that make the body feel good. When performing aquatic exercises, the movement of water against and over the body results in both massage and relaxation. This calming effect can decrease, or eliminate the pain resulting from a workout.The waters hydrostatic pressure helps to provide pain and stress relief by providing sensory stimulation throughout the entire body.
     
    So before you let an injury or ailment land you on the couch, consult your healthcare professional to see if Aquatic exercise could help get you moving sooner. 
    Aquastrength draws on cutting-edge research to deliver world class functional fitness programs that focus on improving balance, mobility, strength, sports performance and injury recovery for all ages and abilities. 

    A Weight Off Your Shoulders. Conquering Obesity With Aquatic Exercise April 22, 2015 16:36

    As the obesity rate continues to rise at an alarming rate in both adults and children it seems more and more "diets," "weight loss secrets" and "exercise fads" surface. The weight loss industry is a multi-million dollar business that tempts us with promises and easy solutions for quick results, yet sadly, people still can't seem to shift the weight and are feeling more misinformed than ever. 

    According to the most recent New Zealand Health Survey, 1.2 million New Zealanders are obese. That is three in every 10 adults and one in nine children. The NZ Herald reported that doctors are developing protocols to refer obese children to Child, Youth and Family (CYF) protection services if their parents ignore medical advice to help their children lose weight. We all recognize something has to be done, but what? 

    It is a well known fact, that in addition to focusing on diet and nutrition, exercising is just as important - you can't out run a bad diet after-all. However, exercise for someone who is extremely overweight comes with it's own risk. Workouts involving movements such as running or jumping can put harmful stress on joints, bones and muscles, resulting in injury and preventing exercise altogether. This can result in a feeling of depression, and thus the vicious weight gain cycle continues. 

    Whilst everyone is different and there is no "one-size fits all" solution to diet or exercise, there is more and more research that demonstrates that light-intensity aquatic exercise with minimal impact, combined with the hydrostatic pressure of water can not only assist with weight loss, but may have enhanced recovery on injuries and muscle soreness, making it easier for people to workout on a long-term basis.

    Because of waters unloading properties, exercising in the water significantly reduces the stress on joints, bones and muscles, making it a very safe and effective way to workout for all ages and abilities. For those who are overweight, have arthritis or just want to cross train to reduce the pounding of land based exercise, aquatic training could be just the answer they have been looking for.

    Aquatic training boasts many benefits including weight loss, increased strength and endurance along with improved balance, mobility and flexibility. Because of it's viscosity, water provides more resistance than air, and in all directions. Aquatic workouts therefore provide 360 degrees of resistance, meaning muscles are constantly being worked. Having the support of water also helps individuals achieve movements and positions that may not be achievable on land which helps improve functional fitness and performance in sports and every day activities. 

    Aquatic exercise is ideal for those who are overweight, in-fact, it can literally take a weight off their shoulders. When performing exercises chest deep in water, you only weigh 30% of your total body weight making you feel lighter, and allowing you to perform exercise easier. A typical 30 minute Aquastrength workout can burn up to 300 calories, and better yet, the hydrostatic pressure of the water can also enhance recovery on muscle soreness after training, meaning users are not in too much pain to workout the following day.

    Water is the great equalizer. It does not discriminate. Whilst some people may dread putting on their swimsuit, they must remember that everyone looks the same in 4 feet of water!  


    Train Like An Athlete April 13, 2015 14:22

    Long gone are the days where Aquatic exercise was perceived to be a group of elderly women performing aerobics. 

    You only need to take a look at some of the professional sports teams and athletes to see how beneficial training in the water can be. For years, rugby teams, netballers, tennis players and other competitors have been incorporating aquatic resistance training into their regime to improve their performance.

    Depending on the goal of the athlete, aquatic resistance training can be used for strength, flexibility and power, among many other effects. Below are some of the reasons athletes rely on Aquatic Resistance training to optimize their performance, and why you should too!

    Cross Training:

    Because the water has buoyancy and reduces the influence of gravity, it makes athletes feel lighter and move easier, helping improve dynamic flexibility. Water also has viscosity and creates resistance, just like weights do in the gym, but without putting any additional stress on your joints, making it a safer way to train with less eccentric muscle forces and reduced muscle soreness.

    Multi-directional Resistance:

    Aquatic workouts provide resistance in every direction of a movement, as opposed to land based workouts that only provide one form of resistance. This is hugely beneficial to athletes as it strengthens their muscles in the motions that translate to their sport specific activity.

    Plyometrics:

    The water is also great for Plyometrics, also knowns as "jump training." These are exercises where muscles exert maximum force in short periods of time, helping athletes improve both speed and power. Performing these exercises in the water give athletes the opportunity for an explosive workout, without the harmful impact, meaning athletes can work harder for longer, with less risk of injury.

    Active Recovery:

    Water exerts hydrostatic pressure across the entire body, delivering a feeling of compression and support for the athlete, allowing them to exercise for longer whilst enhancing recovery on muscle soreness after training.

    With Aquastrength's range of programs and equipment you too can train like an athlete and experience the benefits that come from aquatic resistance training. Check out our total body workout, suitable for all ages and fitness levels. 

    Improve Your Golf Swing With Aquatic Training April 11, 2015 10:03

    With the 2015 Masters underway, golfers across the globe are watching the pros to see what tips they can pick up and booking tee times to work on perfecting their game. 

    All golfers want to get the longest distance and straightest direction from their swing and like anything, practice makes perfect. I am are sure you have all tried various drills, or gone out and bought the latest "high-tech" driver that promises to add distance to your shots. But have you considered cross-training?

    Each person has their own style, but in order to be a well-balanced golfer you need flexibility, coordination, rotary stability and power. Through functional training, all golfers can train their muscles to swing the club faster, without losing control. 

    To achieve the perfect swing, you don't necessarily need to be on the fairway. Whilst water is generally considered a hazard on the course, in this case, it could be just what you are looking for.

    Because of waters unique properties golfers are able to gain feedback in a three dimensional environment which allows more proprioceptive and kinaesthetic feedback.

    Aquatic training can go a long way in helping your game, by increasing your range of motion and improving your flexibility, coordination and power. 

         

     

    If you train your muscles to work together and improve your flexibility and coordination, you will find you are able to improve your swing. Aquastrength will soon be releasing a special golf-conditioning program designed to help golfers of all ages and abilities achieve optimal performance. Sign up for our newsletter for exclusive updates