Aqua Gymstick Circuit - Aquatic Exercise Association

Session #370
Gymstick H20
Presented by Marietta Mehanni
Contact details: [email protected]
Website: www.mariettamehanni.com
Introduction
The Aqua Gymstick is an adaptation of the Gymstick, originally created in Finland. Using rubberised
bands in water fitness classes is not a new concept, but what is truly unique about the Aqua
Gymstick, is it’s attachment to a stick. With this innovative design, stationary, propulsive and travelling
exercises can utilise the added resistance of the bands. Another clever feature of the Aqua Gymstick
is the ability to ‘roll’ up the bands, thus creating greater tension. This is ideal for catering for different
strength and fitness levels, especially in an aqua exercise format.
The benefits of using the Aqua Gymstick
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Provides a high level of neural activation by challenging the nervous system to react to the
unstable movement patterns, which enhances movement reaction times and development of
heightened proprioception (righting reactions)
Requires greater recruitment of the 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
Aids in the development of postural awareness
Challenges aerobic and anaerobic fitness effectively
It can provide excellent variables for modifications / progressions
The ideal combination of strength and stability training
A vast range of innovative and interesting new exercises
Empowerment to those who find it difficult to exercise on land effectively
Gymstick H2O 2015
www.mariettamehanni.com: email: [email protected]
© Copyright. All Rights Reserved. Marietta Mehanni & Gymstick International Oy
1
Population groups who will benefit from using the Aqua Gymstick
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Mainstream aqua participants
Those just commencing exercise and who are self conscious
Overweight and obese
Elderly
Rehabilitation
Pregnancy
Athletes
Sporting groups
Personal training clients
Resistance
The Gymstick Aqua is very simple tool that can be implemented into any aqua exercise timetable.
Cardiovascular and muscle conditioning can be performed simultaneously and the Gymstick Aqua
can be adapted to most exercises. The resistance of the bands can be manipulated simply by winding
or unwinding the bands around either end of the stick. This can be performed quickly by rolling the
stick with the wrists and fingers. To increase resistance, wind the bands around each end so that the
bands become shorter and require more effort to stretch. To reduce tension in the bands unwind the
Gymstick Aqua until the desired resistance has been achieved.
Resistance in the bands come in 3 colours and strengths
Light Green - is designed for rehabilitation and exercise
for beginners and older adults. The resistance of green
exercise bands ranges from 1 to 10 kgs
Medium Blue – is designed for junior athletes, men and
women who want to start exercising. The resistance of
blue exercise bands ranges from 1 to 15 kgs
Strong Black – is designed for fit men and women and
athletes. The resistance of black exercise ranges from 1 to
20 kg
For most clients, the blue Aqua Gymstick is the appropriate starting resistance to provide the
necessary challenge.
Specifications
The Aqua Gymstick design is slightly different from that of the Gymstick Original.
Length: The Aqua Gymstick is 117cm in length which is 13 cm shorter than the Original Gymstick.
There are several reasons for this.
Gymstick H2O 2015
www.mariettamehanni.com: email: [email protected]
© Copyright. All Rights Reserved. Marietta Mehanni & Gymstick International Oy
2
1. This length will fit between the standard lane rope width, which caters for swim kick drills
2. When held under water it is difficult to see. A shorter stick allows for more space around each user
3. The longer the stick, the greater the turbulence and the more challenging it will be to manoeuvre
the stick through the water. The stick is also made of fibre glass so it will float when it is not held.
Foam: The soft close cell foam used to assist with gripping is unique to the Aqua Gymstick. It is
chemical resistant and does not absorb water, making it ideal for the pool environment.
Bands: The bands on the Aqua Gymstick are made of TPR which is chemical resistant and with some
care (see maintenance), should last over 24 months. The material straps are also adjustable which is
a feature not included in the Gymstick Original design. This is to ensure that the straps stay on the
feet and do not loosen during the workout.
Gymstick H2O
Gymstick H2O is a unique cardiovascular and muscle
conditioning class because it incorporates multiple
fitness principles:
 Cardiovascular fitness
 Muscle strength
 Muscle endurance
 Balance
 Joint stability
 Coordination
 Postural awareness
Trios
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The workout consists of sets of 3 exercises called a Trio
A Trio is 3 exercises performed twice within a 5 minute block.
The purpose of the Trio is to focus on fatiguing one muscle group while incorporating balance
and coordination to add a further challenge to the body
Each exercise is performed for 30 seconds, with a 10 second break between the first and
second exercise and a 20 second break between the two halves of the trio. This provides the
instructor the opportunity to communicate how to execute the next exercise. For example:
Roll over and under with the stick overhand for 30 sec followed by 10 sec rest
Roll over and under with the stick and jumping jack overhand for 30 sec followed by 10 sec
rest
Roll over and under with the stick and aerial jack overhand followed by 20 sec rest
Repeat Trio as above – optional change of grip to underhand
40 sec rest and begin next Trio
Each Trio is separated by a 40 second break to prepare for the next Trio.
Within the Trio, the first exercise is called the Primary exercise. The second exercise is a
progression of the primary and it is thus called Progression 1. The third exercise in the Trio is
another progression of the second exercise and this is called Progression 2.
Gymstick H2O 2015
www.mariettamehanni.com: email: [email protected]
© Copyright. All Rights Reserved. Marietta Mehanni & Gymstick International Oy
3
Gymstick Exercises
Warm Up
No bands on feet
Trio 1
Stick in front of body
Emphasis - adductors
Trio 2
Stick in front of body
Emphasis – Deltoids and
core
Trio 3
Stick in front of body
Emphasis – Biceps
Legs
1.
Jog
1.
2.
3.
Wide jog
Jack
2.
3.
4. Cross Country Ski
1. Jack
2. Jack
3. Ariel jack starting with feet in wide
stance
1. Feet wide stance
2. Cross country ski
3. Cross country ski
1.
2.
3.
Feet wide stance
Starting with feet together, split jump
Alternate straight leg lift behind
4.
1.
2.
3.
Gymstick
Push and pull stick in and out from torso
(over and under hand grip). Stick behind
body, tricep pull up
Paddle action (over and under hand grip).
Circle over and under (over and underhand
grip). Stick behind body, shoulder extension
Swivel the stick (over and underhand grip)
Yoga pose
Circle over and under (over hand)
Circle over and under (under hand)
1. Swivel stick (over and under hand grip)
2. Yoga pose
3. Swivel stick (over and under hand grip)
1. Bicep curl (underhand grip)
2. Bicep curl on either leg (underhand grip)
3. Bicep curl (underhand grip)
Trio 4
Stick behind the body
Emphasis – Triceps and
posterior deltoid
1. Feet wide stance
2. Jack
3. Ariel jack starting with feet in wide
stance
1. Shoulder extension (under hand grip)
2. Shoulder extension (under hand grip)
3. Shoulder extension (under hand grip)
Trio 5
1. Donkey kick
2. Right leg kick forward and back
1. Hold stick in crease of hips
2. Push the stick forward as the leg kicks
back and pull towards body as the leg kicks
forward (over hand grip)
3. Swivel the stick (over hand grip)
Stick in front of body
Emphasis – Quadriceps,
hamstrings and glutes
Trio 6
Stick in front of body
with double twist
Emphasis – Abductors
Trio 7
Stick in front of body
with double twist
Emphasis – Glutes and
anterior deltoid
Trio 8
Stick in front of the body
with double twist
Emphasis – Abductors
and deltoids
Trio 9
Stick in front of body
Emphasis – Anterior
deltoid and heart rate
Trio 10
Stick behind body
Emphasis – Triceps and
posterior deltoid
Repeat Trio with the
opposite arm in the 1st
exercise
3. Right leg pendulum swing forward
and back
1. Single leg abduction / adduction
3. Ariel jack starting with feet together
1. Moving stick to opposite side (over hand
grip)
2. Swing stick in opposite direction (over hand
grip)
3. Upright row (over hand grip)
1. Single leg extension
2. Single knee repeater
3. Alternate straight leg kicks behind
1. Forward raise (under hand grip)
2. Low row to waist (under hand grip)
3. Swivel stick (under hand grip)
1.
2.
3.
Feet wide apart
Ariel jack
Jack (option 2 – ariel jack)
1. Shoulder press (over hand grip)
2. Yoga position
3. Shoulder press (over hand grip)
4.
5.
6.
Feet wide stance
Wide jog
Single leg kick to side
4. Paddling action (over hand grip)
5. Paddling action (over hand grip)
6. Paddling action to opposite side
2. Pendulum
1. Feet wide stance
2. Jack
3. Ariel jack starting with feet wide
apart
1. Single arm tricep pull (under hand grip
2. Double arm tricep pull (under hand grip)
3. Double arm tricep pull (under hand grip)
Gymstick H2O 2015
www.mariettamehanni.com: email: [email protected]
© Copyright. All Rights Reserved. Marietta Mehanni & Gymstick International Oy
4