Aqua Creek F-TWPB Manuale - Pagina 12

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Riding Position

Saddle

In this position,

water level

Riding Position

should be at

approximately

Saddle

mid‐sternum.

In this position,

water level

should be at

approximately

mid‐sternum.

Saddle‐Upright

In this position,

water should

be no lower

than the

Saddle‐Upright

bottom of the

In this position,

sternum.

water should

Strong

be no lower

individuals can

than the

use gloves to

bottom of the

increase

sternum.

resistance.

Strong

Buoyant

individuals can

dumbbells or

use gloves to

resistive hand

increase

wands can be

resistance.

added, but

Buoyant

instruction

dumbbells or

should be given

resistive hand

to protect the

wands can be

shoulders,

added, but

neck, elbows &

instruction

wrists.

should be given

to protect the

Connie Jasinskas, M.Sc., CEP www.FortheLoveofFit.com www.AquaStretchCanada.com

shoulders,

neck, elbows &

wrists.

Riding Position

Saddle

In this position,

water level

should be at

Hands/arms position

Hands grip the horizontal portion of

the handle bars or wider grip.

Tip: Use a light grip, elbows slightly

Hands/arms position

bent – rest the hands where they are

most comfortable for your body.

Hands grip the horizontal portion of

Experiment with a variety of hand

the handle bars or wider grip.

placements & change placement

Tip: Use a light grip, elbows slightly

during the workout as desired.

bent – rest the hands where they are

NOTE: When more resistance is

most comfortable for your body.

added, riders tend to grip too firmly

Experiment with a variety of hand

on the handlebars. Maintain a

placements & change placement

relaxed grip to avoid unnecessary

during the workout as desired.

tension in the arms, shoulders and

NOTE: When more resistance is

neck. Tight grips restrict blood flow

added, riders tend to grip too firmly

and elevate blood pressure, so are

on the handlebars. Maintain a

not advised.

relaxed grip to avoid unnecessary

tension in the arms, shoulders and

Seated on the Saddle with hands off the

neck. Tight grips restrict blood flow

handle bars. The torso is more upright than

and elevate blood pressure, so are

the Saddle position. All arm actions can be

not advised.

done with both arms moving in unison, or

arms moving alternately (usually more

Seated on the Saddle with hands off the

challenging for the core).

handle bars. The torso is more upright than

Arm/hand movements for interest and

the Saddle position. All arm actions can be

intensity: Keep the arms in the water to use

done with both arms moving in unison, or

the resistance of the water. Do not move

arms moving alternately (usually more

the arms in and out of the water.

challenging for the core).

Breast stroke – large sweeping movements

Arm/hand movements for interest and

forward, to the sides & in.

intensity: Keep the arms in the water to use

Modified breast stroke: use the back of the

the resistance of the water. Do not move

arms & hands to do the breaststroke

the arms in and out of the water.

motion, keeping the thumbs up. Bring the

Breast stroke – large sweeping movements

arms as far out and behind the body as

forward, to the sides & in.

possible (externally rotated).

Modified breast stroke: use the back of the

Cross‐country ski arms: palms facing

arms & hands to do the breaststroke

forward swing the arms forward and

motion, keeping the thumbs up. Bring the

backward beside the body, surface to

arms as far out and behind the body as

surface of the water – alternate or in

possible (externally rotated).

unison.

Cross‐country ski arms: palms facing

Jumping jack arms: palms facing down;

forward swing the arms forward and

don't let the arms come out of the water.

backward beside the body, surface to

surface of the water – alternate or in

unison.

Jumping jack arms: palms facing down;

don't let the arms come out of the water.

Hands/arms position

Hands grip the horizontal portion of

the handle bars or wider grip.

Tip: Use a light grip, elbows slightly

Class Component

Length of time & Resistance level

Warm up:

3‐5 minutes of spinning with

little or low resistance.

Class Component

Warm‐up needs to be more

Length of time & Resistance level

vigorous and longer in water

Warm up:

that feels cool. It can be

3‐5 minutes of spinning with

shorter in warm (therapy) pools

little or low resistance.

(≥90 F).

Warm‐up needs to be more

This part of the workout is

vigorous and longer in water

useful for achieving

that feels cool. It can be

comfortable alignment, hand

shorter in warm (therapy) pools

position, and pedal stroke.

(≥90 F).

Exertion level: Low; feels great,

This part of the workout is

you can easily talk; not breaking

useful for achieving

a sweat.

comfortable alignment, hand

(Resistance – low)

position, and pedal stroke.

Work out: Arm

Exertion level: Low; feels great,

Intervals

you can easily talk; not breaking

a sweat.

Use this option

for 5 – 10

(Resistance – low)

minute

Work out: Arm

intervals

Intervals

between

Use this option

episodes of

for 5 – 10

cardio intervals.

minute

Maintain steady

intervals

cadence.

between

episodes of

The rider

cardio intervals.

should feel

somewhat

Maintain steady

challenged and

cadence.

slightly

The rider

breathless.

should feel

(Resistance –

somewhat

moderate)

challenged and

slightly

breathless.

(Resistance –

moderate)

Class Component

Length of time & Resistance level

Warm up:

3‐5 minutes of spinning with

little or low resistance.

Helpful Cues

Hold correct

body

alignment: long

Helpful Cues

spine, neutral

neck, shoulders

Hold correct

down.

body

Focus on the

alignment: long

efficiency and

spine, neutral

smoothness of

neck, shoulders

the pedal

down.

stroke.

Focus on the

Pedal should

efficiency and

feel even

smoothness of

'around the

the pedal

clock'; equal

stroke.

push and pull,

Pedal should

not just

feel even

pushing down.

'around the

Maintain correct body

clock'; equal

alignment and the

push and pull,

smoothness and

not just

efficiency of the pedal

pushing down.

stroke.

Maintain correct body

If alignment is lost,

alignment and the

slow down the pedal

smoothness and

stroke while executing

efficiency of the pedal

arm movements.

stroke.

Avoid having the body

If alignment is lost,

sway side to side.

slow down the pedal

stroke while executing

Keep the core fixed,

arm movements.

vertical, and strong.

Avoid having the body

Stay well connected to

sway side to side.

the saddle.

Keep the core fixed,

Keep the hands in the

vertical, and strong.

water throughout.

Stay well connected to

Power posture: core

the saddle.

vertical, shoulders

down, neck relaxed.

Keep the hands in the

water throughout.

Power posture: core

vertical, shoulders

down, neck relaxed.

Helpful Cues

Hold correct

body

alignment: long

Revised 5/10/16

spine, neutral