User:LuisB-NJITWILL

Aquatic dumbbells are used for low-impact strength training, aerobic exercise and rehabilitation while submerged in a deep or shallow body of water. The dumbbells are composed of plastic or water-impervious foam that is denser then water which allows for resistance and buoyancy. They can be incorporated in various exercises such as bicep curls, chest flies, squats, lunges and running. The dumbbells come in varying sizes where the larger, more buoyant dumbbells create more resistance under water than the smaller dumbbells.

Category:Aquatic Dumbbell

New addition to replace Pool Dumbbell:

Pool dumbbells are used for strength training where muscles push down against buoyancy. This is the opposite of conventional dumbbells, which are used to force muscles to pull up, against gravity. (2012, Wikipedia)

Aquatic dumbbells differ from standard free weight dumbbells in size, shape, composition and intended use. Although aquatic dumbbells are shaped similar to free weight dumbbells, they are made of lighter material such as foam or plastic. They have a small handle or straight bar to make it easy to grip with larger circular, rectangular or triangular ends where majority of the resistance is located. Most aquatic dumbbells are made of a buoyant, bacteria-resistant foam that is less dense than water or made of plastic designed to create pockets of resistance when used under water.

Aquatic dumbbells come in varying degrees of resistance such as light, medium, or heavy instead of according to their weight like standard dumbbells. A light aquatic dumbbell might offer a resistance force of about two pounds or 907.18 grams when used under water. A heavy one might offer a resistance of about nine pounds or 4.08 kilograms while submerged. The exact resistance of an aquatic dumbbell varies based on its composition, design, manufacturer and intended use. Most aquatic dumbbells are made of a buoyant foam that is denser than water. Water will actually bead up on the surface of a foam dumbbell. At the same time, it is buoyant and will stay afloat atop of the surface of a body of water. (1990, Solloway)

Aquatic dumbbells are also more than just pieces of equipment used for strength training; they could be used for rehabilitation and aerobic exercise in deep or shallow water. They are also used in various workouts designed for pregnant women and older individuals. Using aquatic dumbbells while submerged under water creates a low-impact workout that can help tone your body. There are many exercises and different pieces of aquatic equipment used to tone the arms, legs and core muscles. (2009, Brody & Geigle)

The following are examples of exercises using aquatic dumbbells where the deeper the water, the more difficult the exercise:

Shoulder Press

The shoulder press exercise can help strengthen and shape the shoulder muscles. To perform this exercise while submerged in water, stand up straight holding the dumbbells. Bring the arms out to the side at the height of the water and keep the abdominal muscles tight. Next push the dumbbells down while keeping them in front of the body. Without letting the dumbbells float up, bring them up slowly working against the buoyancy. Perform eight to twelve repetitions and repeat for up to three sets.

Chest Fly

The chest fly works both the chest and upper back muscles. To perform this exercise while submerged in water, stand up straight holding the dumbbells. Position the dumbbells out to the side and keep the palms facing forward while tightening the abdominal muscles. Move the arms forward until the dumbbells barely touch then reverse the motion to return to the starting position. Perform eight to twelve repetitions and repeat for up to three sets.

Abdominal Twists

Abdominal twists work the abdominal and oblique muscles. To perform this exercise while submerged in water, stand up straight and keep the legs a little wider than shoulder-width apart. With the arms out to the sides twist to the right and then to the left by turning at the waist without twisting the knees. Perform eight to twelve repetitions and repeat for up to three sets.

Squats

Squats work the leg muscles including the hamstring and quadriceps muscles. To perform this exercise while submerged in water, stand up straight while holding a dumbbell in each hand. Keep the legs at shoulder-width apart then bends at the knee, lowering into a squat and stopping when the legs are parallel to the floor. Return back to starting position by pushing through the heels of the foot holding the dumbbells at the side or at shoulder level. Perform eight to twelve repetitions and repeat for up to three sets. (2007, Tarpinian & Awbrey)

References

1. (2012, November 21). In Wikipedia. Retrieved November 21, 2012 from http://en.wikipedia.org/wiki/Pool_dumbbell

2. McAvoy, Rick (2006). An Integrated Approach to Aquatic Physical Therapy. Rick McAvoy

4. Tarpinian, Steve, & Awbrey M.D., Brian J. (2007) Water Workouts: A Guide to Fitness, Training, and Performance Enhancement in the Water. Lyons Press

5. Huey, Lynda, & Forster, Robert (1993) The Complete Waterpower Workout Book: Programs for Fitness, Injury Prevention, and Healing. Random House Publishing

6. White, Martha (1998) Water Exercise: 78 Safe and Effective Exercises for Fitness and Therapy. Human Kinetics

7. Laskowski, ER (expert opinion) (2010) Aquatic Exercises How To's. Mayo Clinic, Rochester, Minn.

8. The International Congress on Physical Fitness and Aerobics. Electronic Physician Volume 3. (Conference Abstracts). Tehran, Iran.

9. Takuya Honda & Hiroharu Kamioka (2012) Curative and Health Enhancement Effects of Aquatic Exercise: Evidence Based on Interventional Studies. Volume 2012:3 Pages 27 - 34. Tokyo University of Agriculture. Tokyo, Japan

10. Solloway, Daniel S. (1990) Aquatic dumbbell. Patent number: D309763

11. Osinski, A. (1998), Hot Topics In Aquatic Litigation. The AKWA Letter, 11,5, pp 9.

12. Rasch, P.J. (1989), Kinesiology and Applied Anatomy. Phildelphia: Lea & Febiger, pp 131.

13. Brody, Lori & Geigle, Paula (2009). Aquatic Exercise for Rehabilitation Training. Human Kinetics

14. Koury, Joanne. (1996) Aquatic Therapy Programming: Guidelines for Orthopedic Rehabilitation. Human Kinetics

15. Lewis-McCormick, Irene & Bonelli, Sabra. (2000) Aquatic Exercise. American Council on Exercise