What Should a Water Fitness Instructor Know?

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If you ask most people what a water fitness instructor should know, they would probably say pool exercises. While that is true, there is so much more to teaching a water fitness class than just knowing a variety of exercises. I teach a class for beginning water fitness instructors. While the class does not give participants a national certification, it does provide them with the basics to get them started and will help them prepare for getting certified later on. My next Beginning Water Fitness Instructor class will be October 9 and 16, 2021 from 10:00 AM – 2:30 PM at the McKinney Senior Pool in McKinney, Texas. Participants need to attend both Saturdays. Here is a sample of what I want them to learn:

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It’s important to know the names of the muscles and what they do. What muscles are you using when you clap hands, push forward, do a side bend, kick backward, or do jumping jacks? You need to be aware of what muscles you are using when you plan your classes so that you don’t end up working the pectoralis major, triceps and quadriceps while leaving out the trapezius, gluteus maximus and hamstrings for an unbalanced workout. You need to know movement terms like flexion, extension, abduction and adduction, because different instructors use different names for the same exercises, but if you know the scientific name for the exercise you will know exactly what the exercise is.

Water fitness classes take place in water which is much different from classes on land. The properties of water offer many benefits. Buoyancy offloads the joints. Resistance promotes muscle balance. Hydrostatic pressure increases the stroke volume and cardiac output of the heart. If you understand Newton’s Laws of Motion, you can use them to your advantage. Make use of Newton’s First Law: Inertia by changing the direction of travel. Make use of Newton’s Law of Acceleration by using more force when pushing against the water. Make use of Newton’s Third Law: Action and Reaction by using impeding arms or legs. You need to know how to increase intensity to make the exercises harder. For example, you can increase the range of motion, increase the speed, add power or travel. You also need to know how to decrease intensity. You can slow the moves down, substitute a different move with shorter levers, or slice with the hands instead of cupping them.

Water fitness equipment is very popular, and it is important to know how to use the equipment that is available to you. Buoyant equipment, such as noodles and foam dumbbells float. That means they offer resistance only when pushing them down toward the pool floor. Drag equipment, such as paddles, provide resistance in any direction.

Then of course you do have to know a variety of exercises. It might surprise you to know that there are only seven basic shallow water exercises: walk, jog, kick, rocking horse, cross-country ski, and jumping jacks. All the other exercises are variations of these six. For example, you can take the basic exercise and change the arm movements; change the foot positions; work the move forward, sideways or backward; cross the midline; change the working position; or change the tempo. You can organize the exercises in many ways. Organizing the exercises into a lesson plan is writing choreography. There are a number of choreography styles that can help you do this. There is linear choreography, pyramid choreography, add-on choreography, the layer technique, and block choreography. Of course you want to put your choreography to music. Copyright laws prevent you from making playlists from your favorite musicians. Instead, buy your music from businesses that produce music specifically for fitness classes. For more information on teaching water fitness classes, see my books Water Fitness Progressions and Water Fitness Lesson Plans and Choreography..

If you would like to take the course you can register at https://webtrac.mckinneytexas.org/wbwsc/webtrac.wsc/wb1000.html?wbp=1 You will have to create an account with the McKinney Parks and Recreation Department. For assistance in creating an account, call the McKinney Senior Pool at 972-547-7947. Search for the class by using the Activity Number 303191. From there, add the class to your cart (the small cart icon on the left) and complete payment. In-person registration is available at the Senior Pool at 1400 College St. in McKinney. For more information on the class, see page 14 of the Fall Activity Guide https://www.mckinneytexas.org/DocumentCenter/View/27936/Activity-Guide-PR-Fall-2021

See you in the pool!

Author/Instructor Photo
Chris Alexander

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choreography / Pool equipment / shallow water / water fitness instructor class

Effective Self-Care Techniques You May Not Have Considered Before

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Photo Credit Pexels

This guest Blog Post was written by Cheryl Conklin. Check out her site at https://wellnesscentral.info/

Self-care is all the rage. No matter where you look, there’s someone posting about their favorite bath bomb or face mask or posting pics of their morning’s green smoothie. Although these are perfectly legitimate forms of self-care, they’re not effective for everyone. Some people won’t get as much out of a warm bath as they will out of re-organizing their pantry, for example.

Figuring out the self-care techniques that work for you and your lifestyle is essential for creating a happier, healthier life for yourself. Water Fitness Lessons wants to give you the tools you need to build the best habits. To start, it’s always important to make sure you’re exercising regularly, eating a healthy diet, and getting enough sleep. Here’s a look at a few more effective forms of self-care that many people don’t think of when planning healthy routines for themselves.

Assess Your Stress

Stress is an inevitable part of life, and there are even good forms of stress. However, too much stress can take a toll on our physical and mental health. Stress reduction is a great form of self-care, and it can be simple to implement. For starters, gauge where most of your stress comes from. Is it taking care of your family? Is it the frustration of a supervisory role at work? Are you overextending yourself by agreeing to everything all the time? These are the first places to look.

Once you identify your biggest stressors, look for ways to mitigate their effects. At work, look to delegate tasks to your staff, or look into courses for more effective management techniques. If it’s family, ask your partner to take a larger share of responsibilities, or enlist your children to tackle chores and tasks that take up your time. Saying no will likely be the hardest but learning to say no will pay off down the road. Start small, then try it again. You don’t have to be available to everyone all the time.

Assess Your Budget

Few people would list budgeting at the top of their list of self-care techniques, but it’s a shockingly important form of taking care of yourself and your household. Finances cause more stress than you might realize, notes the American Psychological Association. When money is tight, you have to spend a lot of time and mental energy figuring out how to make ends meet. Good budgeting can help make sure your money stretches far enough to survive and thrive with long-term goals.

If you look at your monthly expenses and find that your monthly expenses are too high, there are several steps you can take. If you own a home, you can investigate refinancing to see if you can get a better rate (and a lower monthly payment) on your home loan. You can also save money by trying to cut back on restaurant visits and cooking more at home, or by buying items you use regularly in bulk to save on price per unit.

Schedule Alone Time

If you live with family, roommates, or any other household situation, you might need to consider working alone time into your schedule. Many people who live with others don’t really get to spend much if any time alone. Although having a strong social network is good for you, most of us need to have some time to ourselves to rest, recharge and relax. Without it, we can start to feel like we’re always “on” in a sense.

There are many great ways to enjoy some alone time. For example, you can pair your solitude with a walk around the neighborhood, going for a swim or an online exercise video. You can enjoy an exciting book or indulge in a favorite hobby. It’s usually best to pick something you can’t easily do with others, or something you know you’d especially enjoy tackling solo. This way you’re getting the most out of your time.

Get Outside

Finally, many of us spend nearly all our time indoors. This means we miss out on the myriad benefits you receive when spending time outside. Sunlight and fresh air are absolutely invaluable when it comes to health and wellbeing. Most directly, sunlight allows our bodies to produce Vitamin D, a vital nutrient that helps our body do everything from fight infection to regulate mood. More time outside can help you feel happier, more energized, and ready to take on the world.

This is just the start of the benefits of getting outside. According to Harvard Medical School, people who spend more time outdoors tend to be more active, have healthier habits over all, and may even live longer. Consider going on a hike or visiting a nearby park a few times a week. You can also look into creating a relaxing outdoor space on your property or get into an outdoor hobby like gardening.

Remember, self-care doesn’t have to be photogenic or glamorous — it needs to be effective. Search for the healthy habits and self-care techniques that suit your needs, passions, and lifestyle. In doing so, you’ll give yourself the best chance at sticking with them and fostering real, long-term change.

See you in the pool!

Author/Instructor Photo

Chris Alexander

Health information / Stress Relief

Ai Chi for Deep Water

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Ai Chi (“energy of love”) is a water exercise and relaxation program that combines deep breathing and slow, large movements, performed in continuous, flowing patterns. It was created by Mr. Jun Konno of Japan and further developed my Ms. Ruth Sova in the United States. The YouTube video above shows Mr. Konno demonstrating Ai Chi.

Ai Chi, performed in shallow water, is so wonderfully relaxing that I wanted to try it with my deep water classes. This required modification, since weight shifting is not possible while suspended in deep water. I will present my modifications on Ai Chi Day, on Sunday July 25, 2021. The Zoom conference lasts from 8:00 AM – 12:00 noon EDT (7:00 AM – 11:00 AM CDT). There will be 18 presenters, including Jun Konno and Ruth Sova; my presentation is 10:10 – 10:19 AM EDT (9:10 – 9:19 AM CDT). If you are interested in attending, you can contact Ruth Sova at ruthsova@ruthsova.com for more information.

I am excited about presenting. Here is a preview of Ai Chi in deep water:

Contemplating
Floating
Enclosing

The first stage of Ai Chi is called Contemplating and it is a preparation for the moves to come. your body is in an upright posture with the spine in neutral and the legs apart. The arms are out to the sides near the surface of the water. Focus on your breathing. Inhale through the nose and exhale through the nose and mouth. Become aware of how your body rises and falls in the water. Then begin the first sequence, a series of four moves called Floating, Uplifting, Enclosing and Folding, which focus on breathing. They feature a series of arm moves. Most of the upper body moves work well in deep water, but upward movement, such as the front shoulder raise in Floating, tends to make the body sink. You can avoid sinking by turning the thumbs up and slicing through the water.

Gathering
Accepting

The second Ai Chi sequence focuses on healing, and includes exercises for the upper body and trunk stability. You will need to brace your core to stabilize in deep water. Webbed gloves can also help with stability if necessary. The movements in this sequence are called Soothing, Gathering and Accepting. The moves begin with a turn to the side. In deep water you will use a scull to assist in turning. The legs stay apart in a suspended lunge position while the arms sweep and flow. After you perform several repetitions of a move on one side, you turn to the other side and repeat the repetitions.

Balancing Begin
Balancing
Balancing

The third Ai Chi sequence is called healing and it focuses on the lower body. The moves are called Accepting with Grace, Rounding and Balancing. To get into position you turn to the side using a scull which puts the legs in a suspended lunge position. From there you need to drop the legs into neutral or the lower body movement tends to become a slow cross-country ski. Instead, brace the core and move one leg to the back, or to the front, or swing it front to back as in Balancing (in the photos above) while the arms sweep and flow. After performing several repetitions of each move on one side, turn to the other side and repeat the repetitions.

There is no right or wrong way to perform Ai Chi. Whatever adaptions you make, including deep water adaptations, will make it right for you. See you in the pool!

Author/Instructor Photo
Chris Alexander

Ai Chi / deep water / water fitness resources

Indoor Pools and Lightning

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Florida Couple's Toilet Explodes As Lightning Strikes Near Septic Tank: 'Proof Why You Shouldn't Go Near the Bathroom in a Thunderstorm'

It is spring in Texas and that means thunderstorms. It may appear logical that pools and lightning don’t mix, and that is certainly true for outdoor pools. But what about indoor pools? The magazine Aquatics International ran an article in their January 2008 issue entitled “When Lightning Strikes” written by Tom Griffiths and Matthew Griffith. They argued that the practice of clearing indoor pools during outside thunderstorms does not keep people safe and in many cases, may put them in higher-risk situations.

First they looked at statistics from 1990-2003. During that time no deaths were recorded from lightning during indoor swimming activities. There had been 60 swimming pool electrocutions during that time but none of them were from lightning. The reason for that is that the National Electric Code, which has been adopted by every governmental body in the United States, requires all buildings to have the ability to shunt the voltage generated by a lightning strike. What that means is that a building must have a complete lightning protection system, and be properly grounded and bonded. Any indoor pool that is up to the required code is in violation of the National Electric Code section 250.4(A)(1) if they close during a thunderstorm.

The problem is that when the pool closes it puts swimmers and water fitness class participants at greater risk than if they had continued their pool activities. Typically they go to the locker rooms where they shower before changing. There have been numerous cases of shocks and electrocutions of people in showers, or at sinks washing their hands. Some swimmers will be children who have to call for a ride home. There are reports every year of people injured from being shocked while using a landline phone. People who leave the facility have to walk through the parking lot to get to their cars, exposing themselves to a direct lightning strike. In 2006, 99.5% of lightning-related fatalities occurred outdoors. Two occurred indoors, one to a teenager near a window and one to a person using a landline phone. Griffiths and Griffith refer to the idea that indoor pools should close during a thunderstorm as an “urban myth.”

In the June 2019 issue of Aquatics International, Shawn DeRosa followed up on the topic of lightning and indoor pools. He reported that researchers found that there continues to be no unanimity about whether to close an indoor pool during a thunderstorm. 62% of pools stay open. Of the facilities that required patrons to exit the pool, 43% allow patrons to use showers and sinks, and only 13% advised patrons to stay indoors.

Hopefully, your pool allows you to continue your water fitness class or your lap swimming or your swim lessons during a thunderstorm. It is the safest place for you to be. If your class ends or you finish your last lap, then exit the pool and dry off, but stay out of the showers and don’t wash your hands. Give your child a cell phone if he needs to call for a ride home. Then stay indoors, away from large windows or open doors until the storm passes. Stay safe!

See you in the pool!

Author/Instructor Photo

Chris Alexander

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Indoor Pools / Lightning / Safety

How to Adjust Your Fitness Routine When You-re Stuck at Home

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Stuck at home? Dreaming of the days early last year when you were killing it at your local aquatic center? Well, you’ve come to the right place. With a little tweaking of your routine, a willingness to try new things, and the determination to see it through, you can stay in shape until you feel safe enough to return to the pool.

Water Fitness Lessons is dedicated to aquatic fitness. For guidelines on how to safely swim during the pandemic as well as other helpful insight, be sure to bookmark my blog!

Exercising When You Can’t take an Aquatic Fitness Class. If your favorite physical activity is water exercise or swimming, and you’re still not ready to get into the water, there are other ways to stay active until it’s time to jump back in the pool:

Finding Effective Home Workouts. In addition to biking or running, look to at-home workouts to switch up your routine and keep your muscles guessing:

Staying Motivated. It’s important to find ways to stay motivated, so find some tried and true ways to make these new routines stick:

Yes, sticking with your aquatic fitness routine is great, but until you can get back there, find other ways to take care of yourself. Exercise, eat right and stay well.

This guest Blog post was written by Anya Willis. Check out her website at FitKids

We hope to see you back in the pool soon!

Author/Instructor Photo

Chris Alexander

Coronavirus / Fitness / Health information / Home Workouts