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Introduction
The Aqua Gymstick is a adaptation of the Gymstick, originally created in Finland and now a viable aqua fitness device. Using rubberised bands in either water or land fitness classes is not a new concept, but what is truly unique about the Aqua Gymstick, is it’s attachment to a bar. So now, stationary, propulsive and travelling exercises can utilise all the resistance created by the bands. Another clever feature of the Aqua Gymstick is the ability to ‘roll’ up the bands, thus creating greater tension in the bands. This is ideal for catering for different strength and fitness levels, especially in a group exercise format.
The benefits of using the Aqua Gymstick
• Higher intensity workout
• Increased recruitment of muscles fibres– especially in the upper body
• Increased challenges for balance and coordination training
• Requires greater recruitment of core muscles
• Can use the stick to create turbulence in addition to the resistance in the bands to add further challenges
• Excellent tool for rehabilitation
• Can be used effectively in shallow pools, where some other aquatic tools can be awkward to use e.g. dumbbells and noodles
• Easy to use and instruct
Workout instructions
The Aqua Gymstick is very simple and easy to use. To increase the resistance of the bands roll the stick so that the bands wrap around the end of the stick. To decrease the resistance, unravel the bands from around the stick. Always try to maintain tension in the bands when performing or creating new exercises.
Some exercises require the bands to be tighter e.g. holding the stick at the hips and performing a jumping jack with bicep curl. Movements like a scissor with the stick rotating forward with alternate arm extension, require the bands to be at their full length to get the maximum rotation and benefit from the turbulence created by the stick.
Avoid rolling the bands over the soft foam grip in the centre of the stick. Also, do not stretch the bands over four times their original length (length of the bands in the beginning of the movement after adjusting the resistance), as this may compromise and possibly damage the bands.
Maintenance
After use, rinse the tool with clean water and leave it in an upright position to allow the water to drain out of the stick. Allow it to dry in a place where it is not exposed to hot air or direct sunlight. When the fabric loops and the soft foam grip are totally dry place the tool in an Aqua bag or any other bag made of similar material.
In the event of damage to the bands, these can be replaced. If different resistance bands are necessary, these can also be purchased.
Resistance in the bands come in 3 colours and strengths.
Green/Light 1-22lb
Blue/Medium 1-33lb
Black/Strong 1-44lb
How to structure an Aqua Gymstick Class
The class introduction
An introduction to a Aqua Gymstick class is necessary, especially with clients who have never used the Aqua Gymstick. Several tips need to be communicated to the client so that their first experience with the Aqua Gymstick is successful.
Firstly - how to position the adjustable bands around the feet. Place the bands around the arch of each foot. Secure the bands by using the adjustable buckle. Check that the buckle is in the same position on each foot to ensure that the tension is equal in both bands. Aqua shoes are highly recommended for foot protection and to ensure that the adjustable straps remain secured.
Hand grips on the stick also need to be explained prior to the commencement of the workout. Demonstrate the difference between under and over hand grips, and how to roll the stick so that the bands are tighter for greater resistance.
The warm up
The Aqua Gymstick can be used very effectively with only the stick (bands not placed around feet). It provides resistance with movement, similar to the noodle, and because it does not bend as a noodle has a tendency to do, some exercises are physically more demanding.
The warm up is an excellent opportunity to orientate the participants to how the Gymstick can be moved in the water. Forward and back actions, side to side reaches, circles over and under and swivelling the Gymstick can all be taught in the warm up. In fact, once the participants are more familiar with these exercises, it is easier to coach them later when they have the bands on their feet.
Just using the stick is also another option for those who are not comfortable with the Gymstick or have an injury that maybe exacerbated by incorporating use of the bands in the workout.
Exercise choices
Group similar ‘grip type’ exercises together so that it is easier for the clients to manoeuvre the Aqua Gymstick.
The suggested groupings are:
• Over hand grip
• Under hand grip
• Crossed over bands (over hand grip)
• Crossed over bands (under hand grip)
• Rear grip (under hand grip, behind the body)
Grouping the ‘grips’ is advisable otherwise the clients are constantly readjusting the Aqua Gymstick.
With Aqua Gymstick training, the emphasis is against the line of pull of the bands. This means that there will be a concentric and eccentric phase to each exercise. For this reason it is important to balance muscle groups in the upper body. Core muscles are used constantly when working both upper and lower body and the Aqua Gymstick provides an increased level of instability, balance, and proprioception stimulus, which are all challenged during dynamic movements. This is therefore ideal for balance and core stability training and as water provides a protective and supportive environment, risks associated with this type of training on land are greatly reduced if existent at all.
As many of the grips are in front of the body, the anterior deltoid is contracting with most movements. Within the class, vary the hand grips to ensure that different upper body muscles are being used in order to rest the anterior deltoid.
• Over hand grips – anterior and middle deltoid & triceps
• Under hand grips – anterior deltoid and biceps
• Rear grips – posterior deltoid, rhomboids and triceps
Conclusion
The Aqua Gymstick class provides a unique workout that not only elevates heart rate, but also provides an excellent upper and lower body workout. Easy to modify and highly adaptable for different populations and individual client needs, the Aqua Gymstick is a truly remarkable exercise tool.
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