Water exercise: Use your noodle

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Water exercise: Use your noodle

Water workouts get better with noodles, buoys, kickboards and webbed.

By Jeannine Stein June 15, 2009

http://www.latimes.com/features/health/la-he-swimside15-2009jun15,0,3811582.stor\

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A few inexpensive props can broaden your water repertoire, make workouts more

intense and add an element of fun.

Some pieces of equipment are probably familiar, such as the foam noodle; others

may be more obscure. To get a handle on essential gear for water workouts -- and

how to use it -- we asked Doris Dodge-Thews and Katina Brock for some tips.

Don't be afraid to experiment, but do take precautions. Use gear for the first

time only in shallow water, and exercise only when others are in the pool.

Foam noodle (less than $10): The common cylindrical pool toy makes you buoyant

while exercising. Some ideas: Sit on it and work the upper body; place it along

your back with arms outstretched to work the legs and abs; place it in front and

rest your arms on it while working legs; wrap it around your waist; or straddle

it. Pressing the noodle into the water creates resistance for the arms and legs.

" The noodle can be a million things, " says Dodge-Thews. " The more you play with

it, the more fun it can become. "

Buoys (about $22 to $30 per pair): Usually shaped like dumbbells, these are made

out of foam and plastic, come in different sizes and offer muscle resistance.

For a biceps curl, for example, hold the buoy in one hand, arm bent, with the

buoy just above the water. Pull it down, keeping the elbow steady, and let it up

slowly, fighting the urge to allow the buoyancy to carry it up. Or, hold the

buoys out in front of your chest, arms straight, and push down toward your

thighs, engaging the core.

Webbed gloves (about $15 to $30 per pair): These wrist-length, lightweight

gloves are typically made out of neoprene or similar stretchy material and

either cover the whole hand or leave the top part of the fingers exposed. The

spaces in between the fingers are webbed, offering more drag when hands move

through the water. That, Brock says, makes muscles work harder, increasing

cardiovascular function.

Kickboard or paddle board (about $8 to $20): This flat, foam arch-shaped piece

is generally used by swimmers to work on kicking technique, but Dodge-Thews says

it's also handy for warm-ups before an aquatic fitness workout -- revving up the

cardiovascular system. Grab the board with hands outstretched, or hug it to your

chest and kick. Rotating the body from side to side engages the core.

For more information and videos on water workouts:

The Aquatic Exercise Assn. at www.aeawave.com targets certified aquatic fitness

instructor members, but the website features articles on aquatic fitness and

health, plus instructional DVDs.

Hydro-Fit is a commercial website offering aquatic exercise gear, but it also

offers a " choreography library " of easy to follow line drawings explaining a

number of exercises: www.hydrofit.com/home/hyf/ smartlist_40/choreography_

library.html

EHow offers several high-quality aquatic exercise videos:

www.ehow.com/topic_856_ exercises-water-aerobics.html

Tips from a pro

Want to become a strong -- really strong -- swimmer?

A swimming coach outlines easy ways to kick off a swimming workout at

latimes.com/pooltechniques, even if the last thing you lapped was an ice cream

cone.

Kirkpatrick-Reno, head masters coach at Conejo Simi Aquatic Masters and a

former masters swimming world champion, covers everything from what kind of suit

to wear to how to maintain proper form in the water. Novices and experienced

swimmers learn what to eat and drink before and after training, and how to build

on various drills to improve strength and endurance. A video tutorial reveals

techniques for swimming and drills.