Bloomer Area Aquatic and Recreation Center Website

Pool Programs

Senior Swim Hour

Come and relax while doing whatver casual exercises you would like to do in the water at your own pace with no pressure from anyone. You can walk laps in the pool, swim in the shallow or deep ends, or just stay in one area and wade

Whatever you choose, it's up to you!

And it's all for SENIORS (65 Years and Older)

Cost: $2.00 per day

When: Monday-Friday

Time: 10:30am-12:00pm

Life Guard on duty-----Handicap lift available

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Aqua Jogging

Deep water running, also known as aqua jogging, is great cross training for runners and an excellent way to deal with and prevent injuries. If you're getting over an injury, water running can allow you to recover without losing fitness. And if you are not injured, water running is a great way to work on improving your running form and fitness wihtout increasing the pounding on your joints from running on hard surfaces.

To do deep water running effectively, you need a floatation vest or belt. A popular one used by deep water runners is the Aqua Jogger. It is made from EVA foam and straps around your waist, like a belt. Almost any flotation vest or belt will work, as long as it keep your body afloat while allowing you to perform a running motion.

Some floatation devices, such as the Aqua Jogger, come with instructions for water running. But here are some tips to help you get started:

 

How to Do Aqua Jogging

-Start with a warm-up, just as you would any other run. Get in the water and swim (or tread water) for 2-3 minutes to get your body warmed up.

-In deep water, where your feet can't touch the bottom, simulate running with your flotation device worn as instructed. Try to use the same good running form that you would when running on the ground or the treadmill. Don't lean forwar much or hunch over. Try to keep your body straight up in the water. Keep your shoulders back and your head and eyes looking toward the horizon.

-Try to simulate your normal running style. Don't paddle with your hands. You should keep your fist loosely closed and let your legs move you foward. You can swing your arms higher or shorter and faster to intensify your workout.

-To cool down, take off your flotation device and do some easy swimming for 2-3 minutes.

-Deep water running takes some practice, but if you keep at it and work on your form, it'll become easier and more enjoyable---especially on those hot days when you can do your run while staying cool.

 

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Water Walking
***For Strength & Aerobic Fitness***

Water walking is an easy, effective, low-impact exercise that can be done in a pool, lake, or even the ocean. Brisk water walking can provide an excellent aerobic workout and water provides more resistance of air, so your're strengthening and building muscle as you water walk.

How to Water Walk

-Stand in waist-deep water with your abdominal muscles firm, tailbone pointed toward the floor, buttocks tucked somewhat to brace your spine in position, shoulders back, and chest lifted (neutral position). Walking in chest-deep water provides more resistance and a more strenuous workout.

-Walk as you would onland, placing your heel down first and following through with the ball of your foot. Don't walk on your tiptoes. Keep your back straight and stomach muscles taut.

-Walk forward eight steps, then back four steps to tone different muscle groups.

-Push relatively straight arms forward and back at your sides as you walk. Turn your hands each time so that the palms press against the water.

-Use your arms in opposition to your legs. When you step foward with your right leg, bring you left arm forward, and vice versa.

 

Variations On Water Walking

-Lifting your knees higher will increase the intensity of the exercise.

-Walk forward and backward with short steps, long steps, average steps, or step kicks.

-Move in a pattern of a circle or square. Be sure to go in both directions to balance the demands on  your body.

-When you are ready to increase intensity, stride by taking very large, controlled steps or bound by pushing off with your back foot to bounce up off the pool floor between strides.

 

More Water Walking Tips

-As with any aerobic exercise, start with a mild warm-up and finish with a cool-down. Stretching after you are warmed up is easy in water.

-Drink plenty of fluid: without it, you are likely to become dehydrated even though you're surrounded by water.

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Pool Noodle Exercises
***Fun and Effective***

Basic Steps

 

Step 1: "The Single Leg Pump"

Hold the noodle in a "U" shape and submerge it. Raise a bent leg up and put the arch of your foot on the bottom of the "U." Release your hands. Your hip and knee are bent at a 90 degree angle, with your foot depressing the "U" of the noodle. Push or pump the noodle down and up 20 to 30 times. Repeat with the other leg.

 

Step 2: "Balancing-Double Leg Pump"

Keep the noodle in the arch of your foot as described in Step 1. Push the noodle all the way to the bottom of the pool until you are stepping on it. Step the other foot onto the noodle. Keep you heels and toes off the bottom. Balance with only the arches of your feet standing on the noodle. Allow the noodle to come up off the pool bottom with your feet still on it. Bend your knees up and push the noodle down again. This requires balance and strength.

 

Step 3: "Abdominal"

Grasp the "U" in each hand like you would a swing at the park and sit on it. Take your feet off the bottom of the pool. Swing on the noodle by moving your lower legs forward and backward. Advance to situps. Allow the noodle to slide out from under your bottom and up your back, under your armpits. Float your body up to the surface. Bring your knees and chest toward each other as in a situp. Repeat 20 to 50 times.

 

Step 4: "Arms"

Hold the noodle in an upside down "U" like holding ski poles. Submerge only the part of the noodle that is in your hands. Alternately push and pull your hands through the water. Keep the noodle in the upside-down position. Bend your arms to a 90 degree angle at the elbow. Press the insides of your elbows into your sides. Alternately pull the noodle down to your thighs like milking a cow.

 

Step 5: "Combination"

Stand on the bottom in a forward lunge. Jump and switch your legs continually. This is called a cross-country ski. Alternately push and pull the noodle in the upside down "U" position as you cross-country ski. Combine with the movements in Step 4.

 

 

Bloomer Area Aquatic and Recreation Center | 1731 17th Ave | Bloomer, WI 54724 | (715) 568-3483 | bchamber@bloomer.net