Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises

Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises

by Melisenda Edwards, Katalin Wight

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Product Details

ISBN-13: 9781612436661
Publisher: Ulysses Press
Publication date: 06/30/2017
Pages: 144
Sales rank: 812,681
Product dimensions: 7.40(w) x 9.10(h) x 0.50(d)

About the Author

Melisenda "Melis" Edwards, M.S. is a running and triathlon coach, personal trainer, fitness instructor and most importantly, an athlete. Having participated in sports ranging from ironman distance triathlons to ultra-running (including Western States 100), she understands the demands athleticism has on the body. With this knowledge, Melis has used the pool to work with athletes from triathletes to professional hockey players, for training as well as rehabilitation. She holds a master's degree in health promotion and certifications with A.C.S.M., as well as countless others. Melis knows what it's like to train non-professionally hours a week, work full-time, all while still trying to have a "life."

Katalin Wight is a Physical Therapist who has been working in the field since 1993 when she graduated with a Masters Degree in Physical Therapy from the University of California, San Francisco. Kat's specialty is in the acute care field. She has participated in organized sports beginning in her high school years, into college at SDSU, and recreationally. She has continued to stay active in a variety of sports including hiking and running. Being an active person all her life and having a background in Physical Therapy, in body function as well as dys-function, Kat brings a keen eye to the overall description of the movements and another experienced perspective on the techniques and methods Melis has developed. Her areas of interest and aptitude naturally dovetail with Melis’ unmatched skills and vast experience in deep water training and fitness in general.

Table of Contents

Foreword vii

Preface ix

Introduction xii

Part 1 Before You Begin 1

Chapter 1 Deep Water Training: What Am I Getting Into? 2

A Step Back in Time and a Leap Forward 3

Why Train in Deep Water? 5

Let HIT Be Your Next Step 7

Chapter 2 Getting Ready for HIT 8

Committing to HIT: Presumption versus Reality 9

Deep Water Training Isn't for Everyone 11

Train Smart: Make HIT Workouts Work for You 11

Tools of the Trade 13

General Considerations 16

Chapter 3 Anatomy of Deep Water Exercise-You Aren't Just Floating 20

When Buoyancy Works, Gravity Takes a Break 20

Hydrostatic Pressure 23

How Water Affects Heart Rate 24

Water Temperature & HIT 24

Part 2 The Exercises & Program Notes 27

Chapter 4 Let's Get Started: Basic Hand Positions & Strokes 28

Hand Positions 30

Open Hand 31

Partially Open 32

Closed Hand 33

Slicing Hand 34

Reverse Hand 35

Basic Deep Water Strokes 37

Water Run 38

Cross-Country 43

High Knee 48

Flutter Kick 51

Chapter 5 Let's Crank this Up: Advanced Exercises 54

Water Walk 55

Reverse Water Walk 57

Breast Stroke 59

Legs-Only Breast Stroke/Arms-Only Breast Stroke 62

Reverse Breast Stroke 64

Cross-Country Pop-Up 65

Backward Cross-Country 66

Backward Cross-Country Pop-Up 69

Cross-Country Ex-Box 70

Cross-Country with Uppercut Punch 72

Karate Kick 74

Punching: Three Variations 76

Straight-Shot Punch 77

Uppercut Punch 78

Hook Punch 78

Arms-Only Punch 80

Chapter 6 The HIT Workout 82

Finding Your HIT Target Heart Rate for Water Exercise 83

Designing Your Own HIT Workout 86

Training Variations 88

Warming Up, Recovery, Cooling Down, & Stretching 88

Developing the Main Set 92

Sample Workouts 96

Appendix: Teaching HIT & Getting Others Hooked 106

Introducing Participants to HIT 107

Teaching HIT 108

Glossary 117

Notes 121

References 125

Index 128

Acknowledgments 131

About the Authors 132

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