Diet & Fitness

EDITOR'S NOTE: Scroll down for the super-effective water workout Raphael created!

People seem to think that if you're not pumping iron or rolling along like a hamster on a treadmill to nowhere, then you're not working out. They also think that an invigorating exercise session can only be performed in the gym. Nothing could be further from the truth.

If you have joint issues, if everything goes snap, crackle, pop in your body or if you just enjoy being in water, then I’ve got an aqua workout plan that's sure to put a splash in your summer.

What’s so special about water?

3. The words fun and workout in the same sentence? You better believe it! But you have to use fitness tools that make it fun. When I walk into the gym for a workout, I enjoy using free weights as my fitness tools. When someone wants to exercise in water, I always recommend the AquaJogger as a fitness solution. I believe in it, and it makes water workouts fun and challenging.

Tools for Success

The AquaJogger is a buoyancy belt used for water fitness, aquatic therapy and athletic training. The AquaJogger buoyancy belt comfortably suspends the body at shoulder level in deep water; while breathing naturally, one can move freely and perform a multitude of workouts.

In addition, the AquaJogger promotes correct posture, supports the lower back and works the abs. It comes with other fun and easy-to-use equipment such as DeltaBells (water dumbbells), X-cuffs (ankle/wrist weights), one of the best exercise videos I’ve ever evaluated (includes 60 awesome aqua exercises) and a mesh tote bag to transport your AquaJogger to the pool or beach.

If you have body fat to lose, there's no need to fret about the AquaJogger's ability to fit. You have the choice of a belt that fits up to a 48-inch waist or a 55-inch waist.

What I like about the AquaJogger is that you can enjoy any type of activity in the water that you can perform on land, including running, cross country skiing, resistance training and just about any form of cardiovascular exercise.

The Water Workout

Enough chatter -- it’s time to workout! I’ve designed the workout to focus on your entire body and have also provided a recommended workout schedule. At all times, correct form, proper posture and breathing are very important. Never allow yourself to get careless with your exercise form, and follow the instructions carefully.

Warm up: Aqua jog for two to three minutes
Position your body with your head, shoulders, hips and feet vertically aligned. Use a modified jogging/cycling motion.

After your body is properly warmed up, perform the following routine as a circuit. In other words, after performing the first exercise, go immediately to the second exercise with only a few seconds of break to catch your breath. However, beginners should take their time between exercises.

Beginners perform the circuit one or two times, and the more advanced perform the circuit three times at a brisk pace but without rushing.

Breast Stroke Arms (12-15 repetitions)
Begin with DeltaBells just below the water surface and arms relaxed at your sides. Extend arms directly in front of your body and sweep out to the sides. Return DeltaBells to the starting position and repeat. Benefits: Chest and arms.

Curls (12-15 repetitions)
With elbows bent and arms held tightly at your sides, alternate pulling the DeltaBells down into the water. Vary moves by gripping DeltaBells palm up or palm down. You’ll feel a lot of resistance as you lower the weight as well. Benefits: Biceps and triceps (when lowering back to start position).

Cross Country Ski (30 seconds to one minute)
With DeltaBells held close to your sides, alternate swinging straight arms and legs in front and in back of your body. Keep arms close to your sides and maintain a vertical position. This one is fun but not easy. Benefits: Cardiovascular system, coordination, legs and butt

Straight Leg Toe Touch (10-12 repetitions)
Body is in a vertical position. Keeping legs straight, bring each leg near the surface and return it to the starting position. Alternating left and right, reach for toes with your opposite arm and bring the other arm behind you. This is a strong movement and is not recommended for people with back pain. Benefits: Abdominals, butt.

Open and Close/Jumping Jacks (15 repetitions)
Begin with vertical posture, arms and legs straight and toes pointed down toward the bottom of the pool. Open and close arms and legs by extending straight limbs out to the sides of your body and returning to the starting position. Benefits: Arms, butt, posture, cardiovascular system.

Sit Kicks (15 repetitions each leg)
Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee and then pull your heel back, as if trying to kick your glutes. Try to make it a fast pace. Benefits: Thighs and cardiovascular system.

Triceps Kickback with Flutter Kick (12 repetitions each arm)
While vertical, perform a flutter kick and extend one DeltaBell to the rear while bending at the elbows. Think of the elbow as a hinge on a door. Keep the arm stationary and only perform the movement at the elbow joint. After completing the reps on one side, do the other side. Benefits: Triceps (back of arm) and legs.

Hug Stretch (Hold for 45 seconds)
Give yourself a big hug and feel a stretch of the back and shoulder muscles. Benefits: Stretches back and shoulders -- and just feels good!

Recommended Workout Schedule
Perform the above exercise program two to three days per week. A second option is to perform the workout I’ve designed one day and then a cardio-only type workout the next day. For example, perform the Cross Country Skiing exercise for 25 minutes or jog in place for 25 minutes.

The following is an example:

Monday -- The Water Workout (above)
Tuesday -- Cross Country Ski for 25 minutes
Wednesday -- Rest
Thursday -- Repeat Monday
Friday -- Jog in place for 25 minutes
Weekend -- Rest or any of the exercises above

Please note that heart rates in water are normally 12-15 beats per minute lower than on land (while performing a similar activity at the same intensity). Researchers say that this is because the water temperature is lower than your own body temperature; this helps circulate blood, requiring less effort by the heart.

So instead of using the standard target heart rate formula as you might when performing land-based cardio, use rate of perceived exertion (RPE). Simply exercise at a pace where you could carry on a conversation but would choose not to if given a choice. You should not be gasping for air -- just keep it steady yet comfortably challenging.

Here’s more proof of the effectiveness of the AquaJogger -- a quote from eDiets member Laurette:

“I’ve had an AquaJogger for YEARS. Absolutely love it for doing deep water workouts such as cross country type ski movements and lower body water running. I think I bought mine when I was close to 300 pounds (Laurette is now down to 219 pounds!). It is also good for those people who have balance problems during water aerobic classes.”

Please consult with your doctor before beginning an exercise program.

SPECIAL OFFER: Save over 26% on AquaJogger! For a limited time, you can purchase the AquaJogger Kit, which contains everything you need for this water workout, at a special sale price! Click here to take advantage of this special exclusive offer!

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

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