Fit Tips Video Archives - Aqua Fitness & Land Certification & Education

Everyone Welcome to Join the 2026 Aquatic Fitness & Wellness Conference

WaterART Fitness — Sat, 30 May 2026 15:50:37 +0000

Get Moving and Be Apart of the Wave of Excitement!

Mark your calendar for Saturday & Sunday, September 19 & 20, 2026, at the York Recreational Centre, 115 Black Creek Dr., Toronto. Prepare for an unforgettable weekend filled with learning, inspiration, networking, and of course FUN! This one of a kind Aquatic Fitness Conference is Co-Sponsored by WaterART® Fitness and the City of Toronto.

Whether you’re a fitness enthusiast, a new instructor, or an experienced aquatic fitness professional, this unique conference welcomes everyone. Experience the perfect blend of practical education and powerful workshops designed to elevate your aquatic fitness journey.

This Dynamic training is Led by Skilled Team of WaterART Master Trainers

You may Choose from a variety of exciting sessions during every time slot, including:

Shallow Water Fitness Training
Deep Water Fitness Training
Leadership and Classroom Sessions

Experience innovative workshops & workouts such as:

Kickboxing & TaeKwonAqua
Awesome Abdominals
Cycling Tour de France
Circuit Training
Noodle Gym
Water Walking with purpose
And much more!

Whether you’re in the pool or the classroom, you’ll gain valuable skills, fresh ideas, and renewed energy to take your fitness and instruction to the next level.

Certified WaterART® Instructors simply attend the full conference weekend and re-qualify your current WaterART® certifications while earning 16 hours of Continuing Education Credits (CECs).

Expand Your Career Opportunities

Are You Ready to take your credentials even further?

Conference attendees may choose to upgrade with a Specialty Certification in:

Kickboxing & TaeKwonAqua Instructor Certification or pursue the
Sports H2O Instructor Certification

Specialty Certification candidates will complete practical and written examinations as part of the certification process- take home exam options. Participation in these examinations is optional and is not required for conference attendees seeking education, professional development, and inspiration only.

New Instructor Training Opportunity – Are you interested in becoming a Shallow & Deep WaterART® Certified Instructor?

Attend the New Instructor Training Weekend on September 12 & 13, 2026, to learn basic skills & moves and learn Art of Lesson Planning then continue your learning experience at the Conference Weekend on September 19 & 20, 2026 (all included in your fee). Here is the information to register for this option

Everyone Is Welcome!

Patrons, fitness participants, aspiring instructors, certified professionals, and anyone interested in aquatic fitness are invited to register and join the fun.

Come for the workshops, training, education, and inspiration. Leave with new skills, new friends, and renewed enthusiasm for aquatic fitness.

Register Early!

The first 100 delegates to register will receive a complimentary gift package featuring Yako Paddles and WaterART® Resistance Cuffs, valued at $150, designed to add strength and challenge to every movement in the water.

Don’t miss this opportunity to make waves with aquatic fitness leaders from across the industry. Join us in Toronto and be part of the energy, innovation, and excellence that make WaterART® events truly exceptional. See link

We look forward to welcoming you to the York Recreational Centre this September!

If you have any questions -email us at info@waterart.org. WaterART Fitness is Exercise with a Purpose (and fun)!

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Foam Weights or Water Dumbbells

WaterART Fitness — Sun, 19 Apr 2026 17:01:21 +0000

Foam weights, or handheld weights or dumbbells may be used for improving upper body strength by resisting buoyancy. Dumbbells may vary in terms of buoyancy. A smaller circumference dumbbell or buoyant ring provides an easier level for strengthening upper body muscles during a water workout as compared to a greater circumference bell. New or less strong participants should be advised to perform the same mechanics or movement without any drag resistance prior to starting with foam weights. Adding too much overload of buoyancy equipment too soon may be harder to control than equipment that sinks so realize that foam weights are advanced equipment and the exerciser should have previous experience and skill prior to simply adding these to any program.

Dumbbells are often the most misused piece of equipment simply because the technique requires that the exerciser control their movements against buoyancy. All foam weight resistance work must be performed with a downward movement into the water or against buoyancy for resistance. Avoid in an dout of the water as well as simply keeping the dumbbell at the surface of the water and just moving fast on top of the water (this only uses momentum and will not provide any resistance yet joints may be compromised but more shearing of the shoulder.

Another consideration is that if a person has more body buoyancy (their body floats more than sinks) or does not have enough core and upper body strength they will have a challenging time controlling the upward movement or ascent. This often makes exercises difficult to control on the upward phase of the movement resulting in shoulders coming out of the water which will cause risk of injury due to shoulder impingement and excessive wear and tear on the shoulder -which overtime may result in shoulder problems.

Please note however, when dumbbells are instructed properly the dumbbell may add excellent variety and progressive overload especially for those participants who can work harder or require more core challenge and love more upper body strength challenge. Realize always that caution should be recommended for those individuals with shoulder and neck problems and those new to water fitness training.

Ideally, to progress exercise safely and progressively to build strength each individual needs to be cautious by not to do too much upper body strengthening their first session. Start with basic exercises like side to side rocks with pushing the dumbbells down and then progress into forward and side falls which test core strength and balance and are key to going to the next level. The technique for utilizing buoyant foam weight equipment and to optimize strength is to control the ascent of the movements to the top of the water. Do not to bring the equipment in and out of the water especially when arms are outstretched to the side (shoulder abduction) which is 100% impingement of the shoulders and further aggravated when the shoulders internally rotate which is often naturally done when participants have rounded shoulders or swim arms with more internal shoulder rotation. Rather, utilize the core and perform all upper body strength in neutral or suspended working positions to safely submerge and protect the neck and shoulders.

Less abled participants (such as people who have neuromuscular disorders or are new to the pool may feel more secure using buoyant dumbbells for support especially with basic walking patterns and to get them off the wall). This is essentially moving with a walker but may help initially to get the individual moving through the water for training function and mobility and to simply help them move comfortably in the water.

Pushing and controlling foam weights or dumbbells down into the water works! Pushing on top of the water does not work or has very little intensity and the momentum causes unnecessary shoulder wear and tear.

All foam equipment should be understood and exercise design should be properly executed. Many people casually pick up the largest buoyant dumbbell and start working with this prior to starting with the more controllable 5 inch circumference size (which is perfect for anyone who may have more body buoyancy).

In order to work safely and properly, check that the participant can get into athletic stance and have the arms outstretched (start position of latissimus dorsi pulldown) and they can keep shoulders completely submerged. If they cannot do this position properly, they should either choose a lighter piece of equipment (happy hand weight) or simply perform the exercise with their mitts only.

Buoyant equipment, especially when not controlled, will float upwards and pulls the body out of alignment and beyond the pain free range. The key for technique is to anchor the piece of equipment under the water. Push down into the water then resist and control the upwards movement.

When designing strength training the two “most” important things to consider are

#1 Progressive overload – gradually add exercises maybe one or two each class and train muscles to become stronger incrementally, and #2 Safety – assume that quality of exercise is more important. Slow down and control exercise and check that everyone is performing the exercise correctly and effectively! Side Fall with Lat Pull-down: Try a side fall with the dumbbells for an advanced the range of motion:. Lean into the movement and the lead or reaching arm pulls down and through the water. Be sure to initiate the action with the arm that is working and not the lower body standing up or Obliques with changing body positions. Remember to do both sides. Most people are dominant on one side so this is an excellent progression to balance strength from right to left sides. Ask participants if they are right or left handed and to check which side is easiest or stronger?

Test your Core with Triceps Dips in Athletic Stance

Start in Athletic Stance (which provides a wider base of support for balance than a squat position in water). Add the Triceps dips or press down with the dumbbells either unilateral, one dumbbell, or bilateral, two dumbbells. Be sure the shoulders are submerged and the body is in a neutral working position or water is at neck depth in athletic stance. This better trains the core abdominal muscles. Start with elbows bent to push down then control the ascent. When extending the elbows keeping the dumbbells close to the body and avoid locking the elbow (or jamming the joint). If possible keep the movement slightly behind the back. If a participant cannot stay submerged or in neutral working position (may be due to too much body fat or lack of core strength) then they should do another exercise. Try triceps dips and bicycling or triceps dips and flutter kick (these lower body movements will guarantee that the shoulders are submerged). Triceps dips and bicycle may be easier to perform and stay submerged. The instructor needs to monitor to make sure everyone is doing the exercise properly or safely. If anyone chooses to utilize too much resistance and the shoulders pop out of the water, verbally mention that the shoulders are only protected when they are submerged under the water and re-adjust for safety.

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Benefits of WaterART Kickboxing & TaeKwonAqua Fitness Programs

WaterART Fitness — Thu, 12 Mar 2026 18:05:07 +0000

Discover the Power of Water: The Healthy Benefits of WaterART Kickboxing & TaeKwonAqua

Aquatic fitness has evolved dramatically over the past several decades, and one organization has been at the forefront of that innovation. WaterART Fitness International has long been recognized as a pioneer in the aquatic fitness industry—dedicated to education, research, and creative program development that supports instructors and participants around the world. Their vision is simple yet powerful: helping people discover how to move, train, and thrive in the gym of the future—in the water.

One of the most exciting additions to the WaterART family of programs is the dynamic WaterART Kickboxing & TaeKwonAqua fitness training system. This unique aquatic workout blends martial arts movements with the natural resistance and protection of water to create a safe, energizing, and highly effective exercise experience for people of all fitness levels.

Why Train in the Water?

Aquatic exercise offers benefits that land-based workouts often cannot match. The buoyancy of water reduces stress on joints and connective tissue, making exercise accessible for a wide range of participants—from beginners and older adults to athletes and those recovering from injuries. At the same time, water provides natural resistance in every direction of movement, meaning muscles work harder while the body remains supported.

This combination results in improved muscular endurance, enhanced cardiovascular conditioning, and an environment where participants can train with confidence and safety. Simply put, water provides the perfect balance of protection, resistance, and performance.

A Unique Fusion of Martial Arts and Aquatic Fitness

The WaterART Kickboxing & TaeKwonAqua program integrates movements inspired by traditional martial arts disciplines including karate from Japan, kung fu from China, and taekwondo from Korea. These powerful movement patterns have long been known for developing strength, endurance, coordination, and mental focus.

When these movements are performed in water, they become even more effective. The water’s 360-degree resistance challenges the body in every direction, engaging muscles more fully while reducing impact on joints. Participants can kick, punch, block, and move through dynamic combinations that build both physical and mental strength. The result is a high-energy, total-body workout that feels empowering and fun while delivering serious fitness benefits.

Designed for Everyone

One of the defining features of WaterART programs is their accessibility. Classes are designed so both swimmers and non-swimmers can participate comfortably. Instructors are trained to create multi-level workouts, ensuring that beginners and experienced exercisers can work side by side while choosing an intensity level that suits their personal abilities.

WaterART encourages participants to move at their own “self-paced personal best,” allowing individuals to challenge themselves without feeling pressured to match others. This approach not only promotes safety but also helps participants stay motivated and engaged.

The Healthy Benefits of WaterART Kickboxing & TaeKwonAqua

Participants quickly discover that this program goes far beyond a simple workout. The combination of martial arts movements and aquatic training creates a comprehensive fitness experience that supports overall health and wellness.

Some of the many benefits include:

Agility – Martial arts patterns and directional changes improve quickness and responsiveness.
• Balance – Water instability activates stabilizing muscles, helping develop stronger balance control.
• Posture Training – Core engagement and upright movement patterns promote better body alignment.
• Core Strength – Constant resistance requires the abdominal and back muscles to remain active throughout the workout.
• Strength and Endurance Training – Continuous water resistance challenges major muscle groups and builds stamina.
• Cardiovascular Conditioning – Both aerobic and anaerobic intervals improve heart and lung function.
• Range of Motion Training – Water allows joints to move freely through safe and controlled movement patterns.
• Weight Management Support – High-energy workouts help burn calories and improve metabolic health.
• Coordination – Complex movement combinations enhance neuromuscular control.
• Social Interaction – Group classes foster community, encouragement, and shared motivation.

Perhaps most importantly, participants genuinely enjoy the experience. The buoyancy of the water, the rhythmic energy of martial arts movements, and the supportive class environment create a workout that feels refreshing and empowering.

Built on Exercise Science and Creativity

WaterART programs are built on the philosophy that “the application of exercise science is an art.” Each program integrates sound exercise science with thoughtful aquatic movement design, ensuring workouts are both effective and enjoyable.

Water properties—such as buoyancy, drag, and hydrostatic pressure—are carefully used to provide resistance and support. This scientific foundation allows instructors to design creative and challenging workouts while maintaining participant safety.

Global Leadership in Aquatic Fitness

WaterART’s influence extends far beyond a single program. The organization has trained more than 29,500 aquatic fitness professionals worldwide, delivering education and certification programs across Canada, the United States, Europe, the United Kingdom, Hong Kong, Singapore, and South Africa.

Inspired Leadership

The WaterART Kickboxing & TaeKwonAqua program was developed under the leadership of Julie Twynham, Educational Director and creator of WaterART Fitness International. With an Honours Bachelor of Arts in Human Kinetics from the University of Waterloo and more than 45 years in the global fitness industry, Julie has dedicated her career to advancing aquatic fitness education.

Her work has been presented at major international conferences and universities, and she has produced more than 320 educational fitness videos used by professionals around the world.

The martial arts inspiration for this program also draws from the philosophy of Grandmaster Young Chi Kim, founder of TaeKwonRobics. His teachings emphasized not only physical fitness but also mental discipline, confidence, and social wellness—values that continue to influence the program today.

Inspiring a Healthier Future

Ultimately, WaterART Kickboxing & TaeKwonAqua represents more than just a workout. It is a program that combines movement, science, creativity, and community to help people build strength, confidence, and lifelong wellness.

Whether you are looking to improve cardiovascular health, build muscular strength, enhance flexibility, or simply enjoy a motivating group workout, this innovative aquatic program offers something truly unique.

By bringing martial arts energy into the water, WaterART has created a powerful fitness experience that inspires participants to move, train, and thrive—one splash at a time.

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Love Your Glutes

dragon2934@gmail.com — Wed, 11 Feb 2026 16:20:30 +0000

Functional Squats for Leg Strength

The decline in muscle strength associated with aging carries with it significant consequences related to functional capacity. Strength conditioning is defined as training in which the resistance against which a muscle generates force is progressively increased over time. Strength conditioning results in an increase in muscle size. If you don’t use your muscular strength – you will inevitable lose your muscular strength!

Closed kinetic chain exercises (weight bearing) are functional exercises that are used to train for strength and endurance and are needed when training for activities of daily living and function on land. These involve weight bearing exercises where the base (the foot) is planted squarely on the ground, such as when performing a squat. Wearing footwear is key to loading or strengthening the lower body muscles especially the gluteus maximus and quadriceps muscles.

In order to maintain lower body strength and function –the lower body needs to be strengthened to support the body when walking, or to lift the body up and down stairs, or to get in and out of a chair or simply get off the toilet on your own.

Often on land, for those who are de-conditioned, squats may be difficult to perform – especially for those with knee issues.

In the water, water depth may change body weight and vertical load as well as the hydrostatic pressure of the water offers the joint traction and therefore more protection.

Water equipment such as a buoyancy belt or a pool noodle may be utilized to lessen the vertical load or joint stress and there are many ways to learn a squat safely. Using a noodle, you may pull against your partner and learn to sit down and back more easily. If you should let go – you will only fall into the water and the buoyancy will protect against breaks. (And yes, you may get your hair wet –but that is minor as compared to an injury.)

Sit to stand exercises commonly referred to as squats involve the joint actions of both the hips and knee and the action is flexion and extension (bending and straightening the hips and knees). In WaterART terminology this is modified rebound working position and is a key technique for senior function and weight bearing or lower body loading of the muscles.

Most people go too deep and “miss” out on the lower body loading or benefits. Waist depth shallower water will load the quadriceps and Gluteals more 50% of the body weight which will benefit the person much more than chest depth or 25% of the body weight . With that said, try start slightly deeper and do less repetitions if a person has some pain in the knees. Also, be sure that their technique is correct. Be sure that the person goes down and up and submerges the shoulders with the down position. Always sit back but maintain weight on the heels and keep the hips/knees/toes aligned in a parallel or well tracked position (facing same direction). Use the arms to pull the water up (so that buoyant buttocks of the person squatting goes down into the water.)

How To Perform a Great Water Squat

Start with the feet shoulder width apart. As you become more skilled and stronger you may vary the squat foot position.
Keep the weigh on the heels. You don’t want the toes to go past the knees as you bend down
As you sit down into the water, the hands must push up to assist the sitting down. Because the buttocks may be buoyant (adipose fat) the arms may have to be utilized to assist more. A biceps curl is one of the easiest ways to combine the arms and the legs. Start with the hands reaching behind the body and then scoop down and through to assist the downward motion of the lower body.
Try to think of a string pulling you tailbone back as if you are sitting in an imaginary chair. Remember you must stick the buttocks out to better engage the gluteus maximus muscles.
Be sure to bend at the hips NOT the back. Folding of the hips is key to the joint action. Keep the abdominals in tight to help with maintaining proper posture.
Try to dip the shoulders under the water. Movement – so that there is control coming back to the starting position.
Control the ascent of the movement and add a squeeze or added contraction of the Gluteals as you stand tall. Be sure to come back to the tallest position possible and if you like you can even add a balance or body check.

Start with one or two sets of 10-15 squats or repetitions and then add more repetitions. Progress to using more sets using a variety of positions and progressions. Squats are awkward at first – because most people have been told not to stick out their bottom – but this is key to working an effective squat. aster the squat right away. Focus on your form, and then worry about adding reps.

If you are unsure start with a demi or half squat where you only go half way down. If you can do the above mentioned repetitions and sets – then progress to a regular wide squat as described before.

Also, assume all the one sided lower body exercises such as a skateboard – could be easily progressed to adding a squat with the supporting leg. Unilateral movement is even more effective in terms of functional because we walk with one leg then the other leg – we don’t hop like a kangaroo.

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Muscle Up – Your Triceps with Aquatic Fitness

WaterART Fitness — Mon, 09 Feb 2026 13:41:58 +0000

Since everyone in the pool has unique or different skill, fitness, muscle fibre types and goals so there are many variables to consider. There are literally thousands of exercises for every major muscle group. The “best” exercise is one that the person may perform in good posture with good technique (as our muscles are trained as we use our posture).

With every piece of equipment understand that each person may have unique skills, shoulder issues or not, muscle fibre type and exercise goals. With foam weights we recommend only performing dips however, with Yako Paddles since you may streamline and change resistance when coming back to the start position – these are an excellent piece of equipment to kick up the intensity a notch.

Especially with training strength, WaterART recommends trying to perform the highest intensity for at least 2-3 sets of approximately 8-25 repetitions since water exercise requires more sets and reps to effectively target the muscles to exhaust them so that muscles recover and rebuild and actually become stronger.

Often people try and push and pull the water both directions using momentum -not muscular strength. With Yako Paddles you may change the drag resistance up and down (north south) or sideways position (east to west). Additionally the cones may be changed or closed for greater resistance.

Finding more ways to train muscles makes them more effective and functional for active use. So ideally utilize as many exercises for the major muscles as you know. And yes, regular strength training is the only way for results. In other words, you have to progressively overload the muscle to reach a training effect and strengthen or hypertrophy the muscle.

Triceps dips may be an excellent exercise for helping people to learn how to push to get out of a chair – especially when the noodle is behind the back or to the side.

Triceps dips may be utilized with pushing the dumbbells or noodles down ( front, side or behind the body). Control the ascent and be sure the shoulders are submerged to add protection of the joints and to maximize the resistance.

Progressing this exercise a person may go prone in the water (on front) and push down into the water and control the ascent of the noodle Repeat 8-25 reps and about 2-3 sets for optimal strengthening.

Triceps Dips with WaterART Flex Paddles, Yako Paddles (resistive equipment).

Start with the arm in front of the body about chest height. Shoulders and hands must be under the water. Extend the elbow and shoulder and push paddle through the water as the elbow is straightened . Start paddles facing sideways (east west ) then streamline the paddles back to the start positions (north south). Repeat 8-25 reps and about 2-3 sets for optimal strengthening.

Triceps extension with WaterART mitts, Flex Paddles, Yako Paddles (resistive equipment)

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Book a Advanced Boot Camp Clinic

payments@waterart.org — Wed, 21 Jan 2026 19:14:10 +0000

This is an educational clinic may be faciliated at any pool. You book a time and date that is most convenient with your members and/or instructor team.

A WaterART Master Trainer will teach you how to utilized advanced aquatic fitness equipment such as Resistive Paddles & Cuffs so you may perform your own exercise program OR add more exercises to your group exercise class. This clinic will give you program of total body exercises that will get you to the next level.
Learn how to gain the most benefits in the least amount of time with this strength based equipment that will take your program to the next level.
Book by March 15, 2026 and save $20.00 (regularly $179.00/person) includes the Master Trainer workshop (choose 2-4), Combo Kit of Yako Paddles, resistive cuffs, purple net knapsack &reference card, V298 (via an WaterART Fitness Educational App).

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WaterART Resistive Cuffs & Yako-Paddles

WaterART Fitness — Mon, 12 Jan 2026 17:52:00 +0000

About the Yako-Paddles: The hand-held paddle equipment utilizes omni resistance (consistent drag and work throughout the range of motion). Paddles should be held lightly with thumb and forefinger so that the hand circulation is not compromised. Paddles may be held north south or east west depending on the desired intensity of the exercise. Also, if pulling down to the side of the body we recommend north to south position so you do not touch or graze your thighs. Keeping arms tight when swinging down and back will help with shoulder position and function. Be sure to start with vents open and then progress to advanced closed vents. Note that you must turn the cone at the top of the paddle (where there is a little lip) not at the bottom with the key. The key allows the cones to be become disassembled. How to disassemble these (sheet in box).

Be sure to warm up completely prior to engaging in advanced strengthening exercises. We recommend total body movements such as walking, skis, kicks, jax, rocking or cycling movements. Be sure to travel this moves forward, backward and sideways to work around the body. When adding upper body strength exercises – start with one to two sets of 8-25 repetitions and gradually increase to 3-5 sets or as able. Add some active recovery sets in between muscular strengthening sets. Note that Yako paddles may float on top of the water when exerciser needs to rest or recover their muscles or simply to add variety to the workout. When training upper body strength, always keep the shoulder joint submerged and protected when utilizing advanced strengthening exercises. This will provide natural traction with the hydrostatic pressure of the water’s buoyancy. Additionally submerging the paddle optimizes resistance and muscular work. A variety of exercises should be performed for total body health and muscular benefits. Do not simply push and pull the paddles back and forth in both directions (with speed only). Optimizing muscle works means working the movement biomechanically with the proper joint action. Be sure to push down into the water’s resistance rather than simply lifting up with buoyancy. Simply utilizing speed really uses only momentum so be sure to start a movement, use the intended joint action and then stop the movement to re-engage the muscle effectively. Paddles may be opened or closed with the vents to add more drag resistance. Start with open and work up towards closed cones or vents. Ideally, focus strengthening the weak muscle groups to help with muscular balance and joint stability. Strengthening a muscle means trying to work the muscle to become fatigued so that muscle is repairs and becomes stronger over time. Each individual and muscle group may have unique strength thresholds so work at an individual’s personal best. Be sure to provide some active stretching sets at the end of a program (without paddles).

Paddles & Cuffs may be utilized both shallow and deep depths. WaterART recommends wearing a buoyancy belt with deep water workouts when using cuffs and paddles because of the added drag and sinking of the body. We recommend wearing water shoes when exercising so that downward resistance is maximized and also in shallow water there is better traction and support of the feet to travel and generate more work or intensity.

About the WaterART Resistant Leg Cuffs: This equipment was primarily innovated for lower body strengthening or cardiovascular training by creating extra drag and surface area throughout the movement. However, these may be utilized on the wrists for upper body strengthening exercises if the person especially if someone is new to exercise or needs to train with less resistance prior to added the paddles.

The Resistant Cuff allows the legs to assume a natural position while the lower body drags through the water. The equipment sinks so it does not aggravate knee problems (as opposed to buoyancy equipment that may float up and add more compression to the knee). Resistant cuffs come in one size but may be gentle pulled apart to wrap around the ankle. Ideally, the first time wearing pull apart holding either end of the neoprene cuff and Velcro to better open the solid cuff outer area. Pull apart or stretch gently as needed. Should your ankle be sensitive an ankle sock may be worn under the cuff. Always be sure the knee or joint is soft (not locked) when performing any exercises. All movements may be progressed to add the Resistant cuffs. Start with about 5-10 minutes and then gradually build your workout duration. Especially when wearing shoes with resistant cuffs, there is significant lower body work which typically is assisted with buoyancy may be easily resisted for better caloric expenditure and lower body functional strength. Additionally, cuffs may be worn on wrists for easier intensity or variety especially for upper body strength exercises. With all new equipment, try a few exercises your first session and then build gradually with both quantity and intensity of exercise. There are unlimited ways to kick up your workouts to gain the most results in the least amount of time. Here are a few videos that utilize the cuffs in our over 378 program library. We number our videos since there are many shallow, deep or even land programs. check out V298, V299, V301,V302, V307, and water walking is awesome with paddles & cuffs check out V308, V309,

Check out our video library for how to use equipment safely and effectively.

Added Value Combination Kits

Our goal is to only carry the best possible products, programs and tools for fitness professionals and consumers so that our industry may develop and flourish. We want to help people with fitness and realize that fitness is a lifetime sport.

his aquatic fitness gym kit includes everything you need to progress a total body program. Learn how to turn your pool into the gym of the future (water gym!).

Whether you are new to water exercise or a pro, this kit gives you the tools to help you improve your cardiovascular fitness, muscular strength, endurance, flexibility and balance. Workout at least 2-3 times a week and discover the fountain of youth! Strengthen your muscles to support your joints and add functional weight bearing to your routine.

For instructions on how to use each piece of equipment beneficially, consult our awesome educational video library and laminated reference cards for more information and exercise ideas & techniques

This Combo Paddles & Cuffs kit includes:

Pair of Yako- Paddles.
Pair of WaterART Resistance Cuffs
Laminated Reference Card for poolside
WaterART Purple Net Carry Bag with handles
V298 How to Use Paddles & Cuffs (via WaterART Fitness Educational App streaming )

THANKS FOR PURCHASING WATERART AND WE LOOK FORWARD TO GROWING THE INDUSTRY WITH EDUCATION & MOTIVATION.

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Shallow H20 Training Technique

Julie Twynham — Mon, 24 Nov 2025 06:44:13 +0000

You don’t have to be a swimmer to get into the water for exercise, you can be any age, a former athlete or someone who just want to get off the couch. All you need is the desire to do some exercise in pleasant surroundings and come home with that “I want to go back” feeling.

Working in the water is unique as compared to regular land exercise because of water depth, the movement of the water and the consistency of a buoyancy and resistance that affects every exercise. For most people shallow water training is the place to start.

For a successful work out everyone needs to find a place in the pool where they can stand tall and feel comfortable. The ideal depth for shallow water training is to work at waist to chest depth with the feet firmly on the pool floor. Some people (especially nervous non-swimmers) may need to start a bit shallower but remember it is important to keep the hip bones (iliac crest) covered with water for best back protection. Once everyone gets more acclimatized and confident finding the best depth will become second nature.

One big difference between land and water training is the body’s position for balance. On land, the centre of balance is at the pelvis whereas in water the feet provide the stable balance for support. As soon as several people start moving through the water some other properties of water will “kick in” to challenge balance and core strength. Turbulence and/or inertia currents can lift the feet off the pool floor therefore balance skills need to be trained right at the start of the program.

First train sculling (using a figure 8 movement with the hands) to support the upper body in good posture, then check for the best balanced position at foot level. Try a one foot lift while sculling, now take one hand out – then both. If balance becomes a problem go back to “square one” and start over. Don’t forget to challenge balance on each leg. Most people have a predominantly stronger leg. Another way to train balance is to offer oppositional movement such as oppositional arm to leg movement – swinging the right arm forward as the left leg steps ahead and vice versa – as when walking (correctly) on land. This can be trained with an easy cross-country movement in a stationary position.

The water offers natural healing powers because it is simple to eliminate joint stress by surrounding or submerging them for protection during a workout. This is the reason you need to train the shallow water working positions which offer both protection and challenge to every workout.

The “Neutral” working position places the water at neck depth to keep the shoulders submerged. But do not cheat and go to deeper water! Learn to bend the knees in a forward/back lunge or side to side squat position or use the cross country sliding motion. This will engage and challenge abdominal strength to stay submerged as the core will be fighting both buoyancy from the water and any “built in” body composition. The arms can be used for upper body strength training or to balance leg movement.

For anyone who has to fight buoyancy, or has lower joint problems the best working position to use is the “modified rebound” whereby the squat downward to submerge the shoulders is alternated with standing to return to waist/chest depth, and more gravity, to relieve any discomfort. This position can be used stationary or travelled in any direction using a variety of arm movements to focus on upper body strengthening and improved postural alignment.

The regular “rebound” working position can be added to most basic moves to overload the legs to add challenge for the more athletic participant . Here the emphasis is to power the body up out of the water then landing in a soft bent-knee position to power up again. The action is to propel the body upwards with sufficient force to lift the waist line out of the water – no bobbing allowed!. This can provide up to 25 – 50% vertical stress or impact on the joints when landing back on the pool floor, therefore aggressive rebounding is NOT for everyone. A downside to using rebounding is there is less work, resistance or protection provided for the upper body as it is in air 50% of the time. To test if you are using the rebound move for best effect – you should feel tired after 30 secs of energetic rebounding.

The shallow water “suspended” working position is designed to keep the feet off the pool floor for the entire time of the exercise. This requires superior abdominal strength to both hold correct body position and the head above water. Arms and hands can be used for assistive sculling or work in opposition to balance the movement. For those people who lose good alignment or cannot keep the feet off the floor for the entire exercise they can return to the neutral working position to slide the feet, maintain ROM and good form.

Another option to add suspended exercise to shallow water training is to use a noodle or belt to modify and assist suspension. Either method allows the body to be trained without impact in unique positions through a variety of lever lengths resulting in stronger muscles.

The noodle provides options to target the same muscle groups or basic move in different body positions and buoyancy levels.

For example:

Holding the noodle around the waist can offer side lying or vertical positions where the buoyancy assistance is equally divided between the top and bottom halves of the body. Changing to a straddle (noodle “bike” .position) or sitting in swing position lifts the body upward so more anchoring is required to work downwards in the water. Kneeling on the noodle has all buoyancy under the weight of the body to cause an unbalanced situation requiring good core strength and oppositional arm assistance to maintain the kneeling position.

For anyone who cannot at first control suspended noodle buoyancy try using the “around the waist” or “straddle” position for basic moves with the feet contacting the pool floor. This will train for ROM and the “lifting” feeling of buoyancy with the knowledge that the feet can touch the floor for support at any time.

What is the best way to put your shallow water participants on the fast track for success?

#1 Always take time to introduce skills – Sculling – oppositional moves

#2 Work with the properties of water – buoyancy- resistance – inertia – turbulence

#3 Allow everyone to “feel” the action provided by the movement

#4 Make exercise functional.

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Happy Halloween – Add Spice to your Programs

WaterART Fitness — Thu, 30 Oct 2025 17:57:33 +0000

There are infinite combinations and creative ideas and ways of putting together a great class. Be sure that everyone is doing some sort of exercise or movement. Always start with a basic move and then coach the group – then fine tune the techniqe. Visual and verbal cuing is key so that everyone “knows the exercise” is critical. Ideally, if you ware working with two water depths, cue the same movement in both water depths – then add the unique movement or exercise that is specific to that water depth (we call that a variation). When teaching both water depths it is much easier to do similar exercises; however, if there is a more advanced exercise that you want to teach – be sure keep everyone moving and have an easy move that everyone may follow and then add the “challenge exercise”. Giving everyone a go to move such as ankle touches front and back – to stay moving – helps everyone to stay be a team.

Also, realize that not all noodles and patrons are one size fits all. Assume that there are closed cell noodles (much more dense and resilient than others) as compared to open cell noodles (cheaper noodles that fall apart). Additional buoyancy and lack of core and skills may simply “knock” someone off their feet or when suspended they may not be able to get their feet back on the pool bottom. Hence why starting in shallow water and then progressing to deep water or suspended moves is a great way to “progress” your exercise programs.

Assume that if there is a multi-skilled and multi-fit group and the instructor should give an easier exercise and then give these exercises. Start with a low impact weight bearing movement and then build to more advanced off the pool bottom movements. Realize that some clients will never be able to perform all the “advanced” exercises, nor should they try these exercises until they are skilled and comfortable.

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Using a Belt Properly for DWT

WaterART Fitness — Mon, 06 Oct 2025 16:11:38 +0000

Deep Water Training provides a unique and open environment free from gravity and impact. It is the one place on earth that you may push and pull against powerful resistance or propel up with buoyant assistance with negligible stress or wear and tear on the joints. Even the astronauts train in deep water to experience what it is like to move without gravity pulling you down.

Why Use a Belt

Wearing a buoyancy belt in the water is recommended to assist with best exercise performance.

A belt can provide a balance between work and rest without constantly using the legs to keep the head above the water. A belt allows for separate use of the arms or the legs for specific muscle targeting or increase in intensity. If a participant is constantly fighting buoyancy it is impossible to maintain good alignment throughout the program.

Very few people have the same body composition. Any two people may be built with the same height and weight, but it is unlikely that their muscle to fat ratio is identical. Muscles move, fat floats. As the water becomes deeper, the buoyancy effect will increase. Therefore, some participants may be “floating” more than others and will have more surface area to drag through the water. To achieve a good workout each person needs to be educated to work through his or her own comfortable range of motion and speed. Everyone will work at a different speed. A participant with longer levers will move slower than someone with shorter arms and legs. Additionally, someone who is skilled will probably move faster than someone who is less coordinated or familiar with the exercise.

Choosing A Belt

Body composition plays a big part in finding the correct amount of buoyancy required for that particular body type. It is important for each person to find a belt that provides the correct amount of support; one that keeps the head above water easily, the shoulders submerged, and does not tilt the body forward. A belt should help place the body in ideal posture and body position. Choose a belt that works for you! It needs to be mentioned that a belt should feel “uncomfortably tight” (snug) when put on before entering the water. Once in the water the hydrostatic pressure or the bandage effect of the water takes over and a “traction effect” pulls the body into a slimmer line. If a belt is not fit properly on land – it will ride up in the water and will not be effective for posture and abdominal training. By utilizing a buoyancy belt, your arms and legs are unrestricted and you may engage and target specific muscle groups to tone your body. By maintaining good posture and body movement everyone is able to naturally engage the abdominal muscles (to maintain vertical or any other body postures). The belt allows the participant to move in all directions and balance a cardiovascular (aerobic) workout with muscular endurance and flexibility sets. A properly fitted belt is worth investing in. It can make a huge difference in training results – especially posture.

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